FILIPINO FOOD EXCHANGE LIST Group B

rd
Adapted from: Food Exchange Lists for Meal Planning, DOST-FNRI, 3 edition Fresh
VEGETABLE EXCHANGE LIST Carrot Mungbean sprout (toge)
Coconut shoot (ubod) Pigeon pea pods (kadyos, bunga)
Each exchange in this list contains: Cowpea, pods (paayap bunga) Singkamas tuber (lamang ugat)
CHO (g) CHON (g) Fat (g) Energy (kcal) Kamansi Squash fruit
Group A - - - - Lima bean, pods (patani, bunga) String beans pod (sitaw, bunga)
Group B 3 1 - 16
Processed
Group A vegetables contain negligible carbohydrates, protein and energy if
Weight (in grams)
1 exchange or less is used. When 2 exchanges are used, compute as one Food Measure
E.P.
Group B Vegetables. The portion size for one exchange is: Asparagus tips 90 1 cup
Baby corn 15 2 (8 cm long x 5 ½
Vegetable A: 1 exchange = 1cup raw (25g) or 1/2 cup cooked (45g) circumference each)
Vegetable B: 1 exchange = 1/2 cup raw (40g) or 1/2 cup cooked (45g) Green peas, canned (Gisantes, 15 1 tablespoon
nakalata)
Golden sweet corn, canned 20 2 tablespoons
Group A
Mushroom, canned 110 1/3 cup
Acelgas (Chinese Cabbage) Garlic leaves Sigarilyas pods
Tomato juice, canned 60 ½ cup, undiluted
Alagaw leaves Kangkong Spinach
Water chestnut, canned 25 3 (2 cm diameter each)
Alugbati leaves Katuray flowers Squash flowers
Ampalaya leaves Katuray leaves Squash leaves
Ampalaya fruit Lettuce String beans leaves (sitaw, FRUIT EXCHANGE LIST
dahon)
Baguio beans (abitsuelas) Malunggay leaves Sweet pea pods (sitsaro) 1 exchange = 10 g CHO = 40 kcal
Balbalulang (seaweed) Malunggay pods Tomato
Bamboo shoot (labong) Mushroom, fresh Upo
Fresh
Banana heart (puso na saging) Mustard leaves Sigarilyas pods
Bataw pods Okra Spinach
Cabbage Onion bulb Squash flowers Wt. (g)
Food Measure
Camote leaves Papaya green Squash leaves A.P. E.P.
Cauliflower Patola String beans leaves (sitaw, Apple 86 65 1/2 of 8 cm diameter or 1 (6 cm diameter)
dahon) Atis 70 45 1 (5 cm diameter)
Celery Pepper fruit Sweet pea pods (sitsaro) Balimbing 153 135 1-1/2 of 9 x 5 cm
Chayote fruit Pepper leaves Tomato Banana:
Chayote leaves Petsay Upo Lakatan 51 40 1 (9 x 3 cm)
Cucumber Pokpoklo (seaweed) Sigarilyas pods Latundan 55 40 1 (9 x 3 cm)
Eggplant Radish Spinach Saba 70 40 1 (10 x 4 cm)
Gabi leaves Saluyot Squash flowers Cashew 78 70 1 (7 x 6 ½ cm)
Chico 54 45 1 (4 cm diameter)
A.P. (As purchased); E.P. (Edible portion)
Dalanghita 300 135 2 (6 cm diameter each) Canned, drained
Datiles 61 50 1 cup
Duhat 80 60 20 (2 cm diameter each) Wt (g)
Durian 150 30 1 segment of 6 ½ x 4 ½ cm Food Measure
E.P.
Grapes 69 55 10 (2 cm diameter each) or 4 (3 cm diameter each) Apple sauce 45 3 tablespoons
Guava 81 80 2 (4 cm diameter each) Fruit cocktail 40 3 tablespoons
Guyabano 86 60 1 slice (8 x 6 x 2 cm) or 1/2 cup Peach halves 65 1 1/3 halves
Jackfruit, ripe 118 40 3 segments (6 cm diameter each) Pineapple, crushed 60 3 tablespoons
Kamachile 110 55 7 pods Pineapple, sliced 35 1 slice (7 cm diameter)
Lansones 103 70 7 (4 x 2 cm each)
Lychees 77 50 5 (2 cm diameter each)
Mabolo 83 50 2/3 of 6 cm diameter
Dried
Makopa 169 135 3 (4 cm diameter each)
Mango: Wt (g)
Food Measure
Green 90 65 1 slice (11 x 6 cm) E.P.
Medium ripe 90 65 1 slice (11 x 6 cm) Champoy, salted 10 4 (2 cm diameter each)
Ripe 103 60 1 slice (12 x 7 cm) or 1/2 cup cubed Mango chips 10 2 (2 x 8 cm each)
Indian 140 80 1 (6 cm diameter) Prunes, seedless 15 3 pieces
Mangosteen 212 55 3 (6 cm diameter each) Raisins, seedless 15 2 tablesppons
Marang 45 35 1/2 of 12 x 10 cm
Melon 317 200 1 slice (12 x 10 x 3 cm) or 1 1/3 cup Juices
Papaya, ripe 133 85 1 slice (10 x 6 x 2 cm) or 3/4 cup
Pear 118 85 1 (6 cm diameter) Wt (g)
Pineapple 129 75 1 slice (10 x 6 x 2 cm) or 1/2 cup Food Measure
E.P.
Rambutan 139 50 8 (3 cm diameter each) Canned
Santol 127 75 1 (7 cm diameter) Sweetened (apple, mango, pineapple-grapefruit, pineapple-orange) 60 1/4 cup
Singkamas, tber 124 110 1/2 of 9 cm diameter or 1 cup Unsweetened (orange, pineapple, prune) 80 1/3 cup
Siniguelas 78 50 5 (3 cm diameter each) Bottled (sweetened):
Star apple 123 65 1/2 of 6 cm diameter Orange, guwayabano, mango 80 1/3 cup
Strawberry 168 165 1 ¼ cups
Suha 160 90 3 segments (8 x 4 x 3 cm each)
Others
Tamarind, ripe 34 15 2 of 6 segments each
Tiesa 41 30 1/4 of 10 cm diameter
Watermelon 226 140 1 slice (12 x 6 x 3 cm) or 1 cup Wt. (g)
Food Measure
E.P.
Banana cue 20 1/2 of 9 ½ x 4 cm
Buko water 180 1 cup
Maruya 20 1/4 of 10 ½ x 9 ½ x 1 cm
Turon 20 1/2 of 9 ½ x 3 ½ x 1 cm

A.P. (As purchased); E.P. (Edible portion)

MILK EXCHANGE LIST RICE EXCHANGES

One exchange of each of the sub-groups of milk contains: 1 exchange = 23 g CHO, 2 g CHON = 100 kcal
CHO (g) CHON (g) Fat (g) Energy (kcal)
Whole milk 12 8 10 170 Wt (g)
Food Measure
Low fat milk 12 8 5 125 E.P
Rice, cooked 80 1/2 cup
Skimmed/very low fat milk 12 12 8 80
Rice gruel (lugaw):
Thin consistency 705 4 ½ cups
Whole milk Medium consistency 435 3 cups
Thick consistency 250 1 ½ cups
Wt. (g)
Food Measure
E.P.
Rice Products
Milk, evaporated, undiluted 125 1/2 cup
Milk, evaporated, filled, undiluted 125 1/2 cup
Wt. (g)
Milk, evaporated, recombined, undiluted 125 1/2 cup Food Measure
E.P.
Milk, fresh carabao's 250 1 cup
Bibingka:
Milk, fresh cow's 250 1 cup
Galapong 45 1 slice (1/4 of 15cm diameter, 2 cm thick)
Milk, powdered 30 1/4 cup
Malagkit 40 1 slice (6 x 3 x 3 cm)
Biko 40 1 slice (10 x 5 x 1 cm)
Low fat milk Cassava cake 45 1/2 of 15 x 3 x 2 cm
Espasol 35 2 (11 x 2 ½ x 1 ½ cm each)
Wt. (g) Kalamay:
Food Measure
E.P. Latik 50 1 (4 x 6 x 2 cm)
Powdered 30 1/4 cup Ube 55 1 slice (7 x 3 x 1 ½ cm)
Lite low fat milk 250 1 tetra-brick Kutsinta 60 1 (6 cm diameter x 2 ½ cm)
Palitaw, walang niyog 55 4 (7 ½ x 4 x 0.3 cm each)
Skimmed/very low fat milk Puto:
Bumbong 40 2 (11 x 2 x 1 cm each)
Wt. (g) Puti 45 1 slice (9 ½ x 3 x 3 ½ cm)
Food Measure Sapin-sapin 75 1 slice (5 x 3 x 4 cm each)
E.P.
Buttermilk: liquid 185 2/3 cup Suman: kamoteng kahoy 45 1/2 of 15 x 3 x 2 cm
Buttermilk: powdered 25 1/4 cup Tamales 100 2 (7 x 6 cm each)
Long life skimmed milk 250 1 cup Tikoy 40 1 slice (10 x 3 x 1-1/2 cm)
Yoghurt 125 1/2 cup Tupig 35 ½ of 14 x 3 x 1 cm

A.P. (As purchased); E.P. (Edible portion)

Rice Equivalents Rootcrops

Bread Wt. (g)

Food Measure
A.P. E.P.
Wt. (g) Sweet potato 91 80 ½ (11 cm long x 4 ½ cm diameter) or ½ cup
Food Measure Cassava 115 85 1 (5 cm long x 4 ½ cm diameter) or 1 cup
E.P.
Pan amerikano 40 2 pcs Gabi 130 100 2 (6 cm long x 4 cm diameter) or 1 cup
Pan de limon 40 1 pc Potato 195 165 2 ½ (7 cm long x 4 cm diameter) or 1 1/3
Pan de monay 40 1 pc cups
Pan de sal 40 3 pcs Ube 155 130 1 (8 ½ cm long x 4 ½ diameter) or 1 1/3 cup
Rolls 40 1 pc
Whole wheat bread 45 2 slice Others

Bakery Products Wt. (g)

Food Measure
E.P.
Wt. (g) Breakfast cereals 25 1/2 cup
Food Measure Cornstarch 25 5 teaspoons
E.P.
Sponge cake 40 1 slice Flour, all purpose 25 3 tablespoon
Pasensiya 30 22 pcs Sago, cooked 120 1/2 cup cooked
Lady fingers 30 5 pcs
Mamon tostado 30 3 pcs MEAT AND FISH EXCHANGE LIST
Hopia 35 1 1/2 of diced, 1/2 of round
Ensaymada 35 1 pc Each exchange of meat and fish or substitute in the sub-groups contains:
CHO (g) CHON (g) Fat (g) Energy (kcal)
Corn and Corn Products Low fat meat & fish - 8 1 41
Medium fat meat & fish - 8 6 86
Wt. (g)
Food Measure High fat meat & fish - 8 10 122
E.P.
Binatog 90 ½ cup
Corn flakes 25 1 cup Low fat meat & fish exchanges
Corn, boiled 65 1 pc
Baby corn 90 1 cup Wt. (g)
Food Measure
Golden corn, canned 145 1 cup E.P.
Corn pudding (maha, mais) 85 1 slice 1. Lean meat
a. Beef
shank (bias), lean meat (laman),
Noodles, cooked
round (pierna corta at pierna
1 slice, matchbox size
larga),tenderloin (solomilyo), 30
Wt. (g) (5 x 3 ½ x 1 ½ cm)
Food Measure porterhouse steak (tagiliran, gitna),
E.P. sirloin steak (tagiliran, hulihan),
Bihon, macaroni, sotanghon, spaghetti 75 1 cup centerloin (tagiliran, unahan)
A.P. (As purchased); E.P. (Edible portion)
 b. Carabeef 4. Other Seafoods
shank (bias), round (hita), Alamang, tagunton 30 1 1/4 tablespoons
meat (laman: bahagya, Aligue: Alimango 15 1 tablespoons
1 slice, matchbox size
katamtaman at walang taba), 30 Alimasag 50 3 tablespoons
(5 x 3 ½ x 1 ½ cm)
shoulder (paypay), round Alimango / Alimasag, laman 20 1/4 cup or 1/2 piece medium
(pierna corta at pierna larga), Lobster 30 2 tablespoons
rump (tapadera) Talangka 30 75 pcs A.P
c. Lean pork 1 slice, matchbox size (6 ½ x 3 x 1 ½ Shrimps: Puti 25 5 (12 cm each)
30
Tenderloin, well trimmed (lomo) cm) Sugpo 25 2 (13 cm each)
d. Chicken Suwahe 25 5 (13 cm each)
Leg (hita) or 1 small leg (13 ½ cm long x 3 cm Octopus (pugita) 30 1/2 cup
30
diameter) Squid (pusit) 25 3 (7 x 3 cm each)
meat (laman) or 1 slice, matchbox size (5 x 3 ½ x 1 ½ Shells: halaan 75 1/3 cup shelled or 3 cups w/ shell
30
cm) kuhol 50 1/2 cup shelled or 3 cups w/ shell
breast meat (pitso) 30 1/4 breast - 6 cm long susong pilipit 65 1/3 cup shelled or 2 cups w/ shell
2. Variety meats / Internal organs paros 60 1 cup shelled or 2 2/3 cups w/ shell
Blood (dugo) - pork, beef, chicken
5. Beans
Gizzard (balun-balunan) - chicken
Pigeon pea seeds, dried (kadyos,
Heart (puso) - pork, beef, carabeef 55 1/3 cup
buto, tuyo)
Liver (atay) - pork, beef, carabeef,
A. Fish Products
chicken
Dried:
Lungs (baga) - pork, beef, carabeef 35 3/4 cup
Omassum (librilyo) - beef, carabeef Daing:
Small intestine (bitukang maliit)- Alakaak, alumahan, bisugo,
20 1 (15 ½ x 8 cm)
pork, beef, carabeef biyang puti
Spleen (lapay) - pork, beef, carabeef Lapu-lapu 20 1/4 of 30 x 40 cm
Tripe (goto) - beef Sapsap 20 3 (9 x 5 cm each)
Uterus (bahay guya) - pork, beef Tamban 20 1 (16 x 3 cm)
3. Fish Tanigi 20 1 slice (16 x 6 cm)
Large variety: Tinapa:
(e.g. bakoko, bangus, 35 1 slice (7 x 3 x 2 cm) Bangus 30 1/4 of 20 x 8 cm
dalag, labahita, lapu-lapu, etc.) Galunggong 30 1 (16 x 4 cm)
Medium variety: Tamban 25 1 (16 x 5 cm)
Hasa-hasa, dalangang bukid 35 1 (18 x 4 ½ cm) Tuyo:
Galunggong 35 1 (14 x 3 ½ cm) Alamang 15 1/3 cup
Hito 35 1/2 of 22 x 5 cm Ayungin, dilis, sapsap, tunsoy 20 3 (11 ½ x 8 cm each)
Small variety: Pusit 15 1 (8 x 1 cm)
Sapsap 35 2 (10 x 5 cm each) Canned:
Tilapya 35 2 (12 x 5 cm each) Salmon 40 1/3 cup flaked
Tamban 35 2 (12 ½ x 3 cm each Tuna in brine 30 1/3 cup flaked
Dilis 35 1/4 cup B. Meat Products
Tocino (lean) 45 1 slice (11 x 4 x 0.5 cm)

A.P. (As purchased); E.P. (Edible portion)
 High fat meat & fish exchanges
Medium fat meat & fish exchanges
Wt. (g)
Food Measure
Wt. (g) E.P.
Food Measure 1. Pork
E.P. 35 1 slice (3 cm cube)
1. Medium fat meat Ham (pigue)
a. Beef 2. Variety meats / internal organ
35 3/4 cup
Flank (kabilugan), brisket (punta y 1 slice, matchbox size Tongue (dila) - pork, beef
30
pecho), plate (tadyang), chuck (5 x 3 ½ x 1 ½ cm) 3. Egg
(paypay) Duck's egg 70 1 pc
b. Pork Balut 65 1 pc
30 1 slice (4 cm diameter x 2 cm thick)
Leg (pata) Penoy 60 1 pc
2. Variety meats / internal organs 4. Nuts
35 3/4 cup 25 1/3 cup
Brain (utak) - pork, beef, carabeef Peanuts, roasted
3. Fish 5. Cheese
35 1 slice (15 x 7 x 2 cm)
Karpa Cheese, filled 50 1 slice (6 x 3 x 2 ½ cm)
4. Egg Cheese, pimiento flavored 40 1 slice (6 x 3 x 2 cm)
Chicken 60 1 pc 6. Processed Foods
Quail's egg 70 9 pcs Longanisa, chorizo style 25 1 (12 x 2 cm)
Salted duck's egg 60 1 pc Frankfurters 60 1 ½ of 12 x 1 1/3 cm
5. Cheese, cheddar 35 1 slice (6 x 3 x 2 cm) Salami 50 3 slices of 8 x 8 x 1 cm each
6. Chicken Vienna sausage 70 4 (5 x 2 x 2 cm)
Wings 25 1 medium or 2 small
Head 35 2 heads FAT EXCHANGE LIST
7. Beans
40 ½ cup
Soybean (utaw)
1 exchange = 5 g fat = 45 kcal
8. Processed Foods
a. Fish Products
Sardines canned in oil / tomato sauce 45 1 (10 x 4 ½ cm) Saturated fats
Tuna sardines 50 1 ½ of 6 x 4 x 3 cm each
Tuna spread, canned 30 2 tablespoons Wt. (g)
Food Measure
b. Meat Products E.P.
Corned beef 40 3 tablespoons Bacon 10 1 strip - 10 x 3 cm
Ham sausage 3 of 9 cm diameter x 0.3 cm thick Butter 5 1 teaspoon
55 Coconut, grated 20 2 tablespoons
each
c. Bean Products Coconut, cream 15 1 tablespoon
Soybean cheese, soft (tofu) 100 ½ cup Coconut oil 5 1 teaspoon
Soybean cheese, soft (tokwa) 60 1 (6 x 6 x 2 cm) Cream cheese 15 1 tablespoon
Latik 10 2 teaspoons
Margarine 5 1 teaspoon
Mayonaise 5 1 teaspoon
Sandwhich spread 15 1 tablespoon
A.P. (As purchased); E.P. (Edible portion)
Sitsaron 10 2 (5 x 3 cm each) Pastillas, duryan 5 1 (5 x 1 x 1 cm)
Whipping cream, heavy / light 15 1 tablespoon Pastillas, gatas 5 1 (5 x 1 x 1 cm)
Pastillas, langka 5 1 (5 x 1 x 1 cm)
Polyunsaturated fats Sampaloc candy 5 1 (1 ½ cm long x 1 cm thick)
Sugars (white, brown, pure cane, syrup) 5 1 teaspoon

Taho w/ syrup & sago 40 1/4 cup
Wt. (g)
Food Measure Tira - tira 5 1 pc
E.P.
Tofee candy 5 1(2 ½ x 1 ½ x 1 cm)
Oil (corn, marine, soybean, rapeseed-canola) 5 1 teaspoon
Ube, haleya 10 1 teaspoon
Yema 5 1 (5 x 1 1/4 cm)
Monounsaturated fats

Sweets & sugar equivalents
Wt. (g)
Food Measure
E.P.
Avocado 65 1/2 of 12 x 7 cm Wt. (g)
Food Measure Sugar Exchanges Kcal
Peanut Butter 10 2 teaspoons E.P.
Pili nut 5 5 pcs Halo-Halo 410 2 1/3 cups 4 80
Peanut oil, olive oil 5 1 teaspoon Ice Candy (frostee) 100 1 pc 3 60
Shortening 5 1 teaspoon Ice drop 100 1 pc 4 80
Kundol, matamis 20 1 (7 x 5 cm) 4 80
Pulvoron 10 1 (4 x 2 ½ x 1 cm) 2 40
SUGAR EXCHANGE LIST
BEVERAGE LIST
1 exchange = 5 g CHO = 20 kcal Net Content Sugar Energy
Beverage Measure
(ml) Exchanges (kcal)
Wt. (g) A. Soft drink 1 bottle regular
Food Measure 237 5 100
E.P. size
Banana chip 5 1 (6 x 3 ½ cm) B. Fruit Flavored Drink
Bukayo 5 1 (3 ½ x 1 cm) Concentrate
Caramel 5 1 (2 x 2 cm) Grape 5 1 teaspoon 1 20
Champoy 5 1 (2 cm diameter) Grapefruit, lemon, orange,
Chewing Gum, bubble gum 5 1 pc 10 2 teaspoons 1 20
strawberry
Condensed milk 10 2 teaspoons Mango, guyabano,
20 4 teaspoons 1 20
Hard candy 5 1 (3 x 2 x 0.5 cm) pineapple-pomelo, pomelo
Honey 5 1 teaspoon Powder 5 1 teaspoon 1 20
Jams, jellies, preserves 10 2 teaspoons Tetra-brick
Maraschino cherries 20 2 ½ cm diameter each Apple 250 1 tetra-brick 6.5 130
Marshmallow 5 1 (2 ½ cm diameter) Guwayabano 250 1 tetra-brick 7.5 150
Matamis sa bao 5 1 teaspoon Mango 200 1 tetra-brick 5.5 110
Nata de coco 15 2 tablespoons Melon 200 1 tetra-brick 8.5 170
Nata de pinya 10 2 tablespoons Orange 250 1 tetra-brick 6.5 140
Panutsa, grated 5 1 teaspoon Pineapple 250 1 tetra-brick 6.5 120

A.P. (As purchased); E.P. (Edible portion)

 Mongo bread 1 slice (10 x 8 x 1 ½
40 1 rice, ½ fat 122
Beverage Net Contents Measure Kcal CHON Fat CHO cm)
(ml) Oatmeal, cooked:
C. Flavored Milk Drink Thick
185 1 cup
Chocolate 250 1 tetra-brick 200 8 5 31 consistency 1 rice ½ fat 122
D. Powdered Drink Thin
255 1 ½ cups
Cocoa 25 5 tablespoons 68 5 5 12 consistency
Milo 15 2 ½ tablespoons 57 2 0.1 12 Pan de coco 40 1 (7 x 6 cm) 1 rice, ½ fat 122
Ovaltine 15 2 tablespoons 57 2 0.1 12 Pretzels 30 9 (9 ½ x 0.7 cm each) 1 rice, ½ fat 122
E. Yoghurt Drink Salted crackers 30 8 (5 x 4 x ½ cm each) 1 rice, ½ fat 122
Natural 125 1 bottle 100 2 <1 20 Sweetened
30 2 cups 1 rice, ½ fat 122
Fruit flavored popcorn
Strawberry 100 1 bottle 70 <1 <1 17 Banana cake 50 1 slice (7 x 6 ½ x 2 cm) 1 rice, 1 fat 145
Guyabano 125 1 bottle 70 <1 <1 17 Buko pie 60 ½ slice of 10 x 3 ½ cm 1 rice, 1 fat 145
237 1 bottle 2 0.2 0 0.2 Canton 100 1 cup 1 rice, 1 fat 145
F. Diet Cola Chocolate cake 40 1 slice (3 x 2 x 2 cm) 1 rice, 1 fat 145
330 1 can 3 0.3 0 0.3
Cinnamon roll 40 1 (9 x 6 cm) 1 rice, 1 fat 145
Crackers 35 8 (5 x 4 x ½ cm each) 1 rice, 1 fat 145
SELECTED PROCESSED FOODS Fruit cake 45 1 slice (4 x 2 x 2 cm) 1 rice, 1 fat 145
Hopia
Fruit Baboy 35 1 (5 x 3 x 2 cm) 1 rice, 1 fat 145
Munggo 35 1 (5 cm diameter)
Wt. (g) Hotcake 55 1 (10 cm diameter) 1 rice, 1 fat 145
Food Measure Exchange Energy (kcal)
E.P. Miki 100 1 cup 1 rice, 1 fat 145
Buko meat 100 ½ cup 1 fruit, 1 fat 85 Pretzels,
35 10 (10 cm long each) 1 rice, 1 fat 145
chocolate
Rice products, Bakery products Salted popcorn 35 2 cups 1 rice, 1 fat 145
Spanish bread 40 1 (10 x 4 cm) 1 rice, 1 fat 145

Brownies ½ slice of 8 x 7 x 2 ½
Wt. (g) Energy 40 1 rice, 1 ½ fat 168
Food Measure Exchange cm
E.P. (kcal)
Cheese cake 40 1 (5 cm diameter) 1 rice, 1 ½ fat 168
Biskotso 2 ½ (8 x 7 x 1 ½ cm
30 1 rice, ½ fat 122 Cornick 35 ½ cup 1 rice, 1 ½ fat 168
each)
French fries 65 1 cup 1 rice, 1 ½ fat 168
Camote cue 55 4 (5 x 3 x 1 cm each) 1 rice, ½ fat 122
Instant noodles
Cream puff 45 2 (6 cm diameter each) 1 rice, ½ fat 122
(chicken/beef 40 ½ of 80 g pack 1 rice, 1 ½ fat 168
Eggpie 60 ½ slice of 10 x 3 ½ cm 1 rice, ½ fat 122
flavor)
Kababayan 2 (4 ½ cm diameter x 1
30 1 rice, ½ fat 122 Skyflakes 35 4 pieces 1 rice, 1 ½ fat 168
½ cm thickness each)
Cheese roll 1 rice, ½ high fat
Kekyam 90 2 (17 x 4 cm) 1 rice, ½ fat 122 50 1 (10 ½ x 5 ½ cm) 184
(HF) meat, ½ fat
Gem cookies, 15 (2 ½ cm diameter x
30 1 rice, ½ fat 122 Butter cookies 34 7 (8 x 2 cm each) 1 rice, 2 fat 190
plain 1 cm thickness each)
Doughnut 45 ½ of 9 x 3 cm 1 rice, 2 fat 190
Mamon 35 2 (6 x 3 cm each) 1 rice, ½ fat 122
Wafer 35 7 (5 cm square each) 1 rice, 2 fat 190

A.P. (As purchased); E.P. (Edible portion)
Corn chips Fishball 6 (3 ½ cm diameter
40 1 1/3 cups 1 rice, 2 ½ fat 212 95 1 LF meat, 1 rice 141
(cheese flavor) each)
Éclair 100 1 (18 x 2 cm) 1 rice, 2 ½ fat 212 Hotdog 70 2 (10 x 4 cm each) 1 HF meat, ½ fat 144
Sunflower biscuit 40 9 (7 ½ x 4 ½ cm each) 1 rice, 2 ½ fat 212 Peanuts, boiled 1 HF meat, ¼ rice, 1
60 ½ cup 167
Croissant, plain 65 1 (10 x 5 ½ cm) 1 rice, 3 fat 235 fat
Pork pie 55 1 (7 x 11 x 2 cm) 1 rice, 3 fat 235 Spam 3 slices (8 x 5 x 1 cm
55 1 HF meat, 1 fat 167
Potato chips 45 1 ½ cups 1 rice, 3 fat 235 each)
Muffin 110 1 (8 cm diameter) 2 rice, 2 fat 290 Chicken spread 1 HF meat, ½ fat, 1
70 5 tablespoons 174
½ tsp. sugar
Embutido 2 ½ slices (5 x 1 ½ cm 1 HF meat, 1 fat, 1
Meat, Fish, Poultry products, Beans 60 187
each) tsp. sugar
Hamburger 1 HF meat, 1 fat, 1
Wt. (g) 50 2 ½ (4 ½ x 1 cm each) 187
Food Measure Exchange Energy (kcal) tsp. sugar
E.P.
Longanisa, bilbao 40 2 (6 x 2 cm each) 1 HF meat, 2 fat 212
White kidney
Pork:
beans seeds, ½ low fat (LF) meat,
55 1/3 cup 71 Kasim 1 slice (4 ½ x 4 x 2 ½
dried (abitsuelas, ½ rice 55
cm)
buto, puti, tuyo)
Liempo sa tiyan 1 slice (9 ½ x 3 x ½ 1 HF meat, 2 fat 212
Chili con carne 105 1 cup 1 LF meat, ½ rice 91 55
cm)
Mung bean
75 ¾ cup 1 LF meat, ½ rice 91 Tadyang 4 (12 x 2 x 2 cm each)
(munggo) 90
AP cooked
Oyster 105 2/3 cup 1 LF meat, ½ rice 91
Liver spread 1 HF meat, 1 fat, ½
Salt water mussel 65 4 ½ tablespoons 217
45 ¼ cup 1 LF meat, ½ rice 91 rice
(tahong)
Cashew, roasted 1 HF meat, 2 fat, 2
Taho, plain 275 2 ¾ cups 1 LF meat, ½ rice 91 40 1/3 cup 232
tsp. sugar
Luncheon meat 2 slices (9 x 5 x 1 cm 1 medium fat (MF)
55 106 Pork:
each) meat, 1 tsp. sugar
Buntot 1 slice (10 x 4 x 2 cm)
Cheese spread 1 MF meat, 1 ½ tsp 70
55 4 tablespoons 116 AP cooked 1 HF meat, 3 fat 257
sugar
Paypay 80 1 slice (7 x 6 x 3 ½ cm)
Meat loaf, canned 2 slices (9 x 5 x 1 ¼ 1 MF meat, 1 ½ tsp
70 116 Liempo sa
cm each) sugar 75 1 slice (8 x 4 x 2 ½ cm)
hulihan
Lima beans, 1 HF meat, 5 fat 347
Likod 95 1 slice (8 ½ x 6 x 2 cm)
seeds, dried 75 ½ cup ½ LF meat, 1 rice 120
Tagiliran, laman 90 1 slice (7 x 6 x 2 ½ cm)
(patani, buto)
Longanisa, native 75 3 (2 ½ cm each) 1 HF meat, 7 fat 437
Century egg 65 1 piece 1 MF meat, 1 rice 136
Chickpea seeds,
boiled
65 ½ cup 1 LF meat, 1 rice 141
(garbansos, buto,
linaga)
Clam (tulya) ¼ cup, shelled or 5 ½
70 1 LF meat, 1 rice 141
cups w/ shell


A.P. (As purchased); E.P. (Edible portion)
Others FREE FOOD

Food Wt. (g) The following foods may be used freely unless specifically prohibited by the
Measure Exchange Energy (kcal)
E.P. physician. These foods may be used with other foods in the diet
Kropeck 20 4 (7 ½ x 11 ½ cm each) 1 fat, ½ rice 145
Chocolate
Bagoong Kamyas
candy, with 10 2 pieces, round 1 sugar, ½ fat 42
Bouillon (fat free soup) Lemon
milk
Carbonated drinks, sugar-free Mustard
Peanut brittle 10 2 (4 x 1 x 0.5 cm each) 1 sugar, ½ fat 42
Carbonated water Onion
Pili nut candy 15 2 tablespoons 1 sugar, 1 ½ fat 88
Candy, hard, sugar-free Oregano
Chili powder Paprika
COMPOSITION OF COMBINATION FOODS Cinnamon Pepper
Clear broth Pickle, dill or sour (unsweetened)
Wt. (g) Coffee Pimiento
Food Measure Kcal CHON Fat CHO Curry Spices
E.P.
Adobong baboy 75 ½ cup 302 8 24 14 Drink mixes, sugar-free Soy sauce
Callos de garbanzos 220 1 cup 260 8 0.5 56 Fish sauce Tomato juice
Dinuguan 185 1 cup 124 14 6 3 Flavoring extract Tomato paste
Garlic Tomato sauce
Ginataang halo-halo 95 ½ cup 103 0.9 0.8 23
Gelatin (unsweetened) Tonic water, sugar-free
Kare-kare w/
80 ½ cup 103 8 6 5 Gum, sugar-free Tea
bagoong
Herbs Vinegar
Kilawin, internal
85 ½ cup 113 2 3 18 Hot pepper sauce Worcestershire sauce
organs
Kalamansi
Lechong baboy 1 (4 x 5 ½ x 1 ½
50 273 8 26 1
cm)
Lumpia, fresh, w/
260 1 (14 x 6 cm) 273 3 2 61
sauce
Lumpia, fried, toge 1 (7 ½ x 3 ½ cm
50 137 2 8 13
diameter)
Lumpia, w/ peanut
260 1 (14 x 6 cm) 403 26 19 33
sauce
Menudo 160 2/3 cup 144 8 4 22
Menudo (more of
85 1/3 cup 189 8 14 7
potatoes)
Okoy w/ tagunton 1 (8 cm diameter x
85 184 5 9 20
1 cm thick)
Putsero 120 1 cup 282 8 17 23

A.P. (As purchased); E.P. (Edible portion)