Vegetables: Energy and Macronutrient content per exchange

LIST I: FOOD EXCHANGE GROUP AMOUNT/MEASURE CARBOHYDRATE(g) PROTEIN(g) ENERGY

Vegetable ½ cup raw (40g) 3 1 16
½ cup cooked (45g) ‘’ ‘’ ‘’
Processed varies

LIST I VEGETABLE EXCHANGES

FRESH VEGETABLES

Ampalaya leaves Cowpea

Carrot Patani
Gabi leaves Rimas
Mushroom, fresh Saluyot leaves
Kadyos, bunga Onion bulb
Squash, fruit Singkamas
Squash, leaves Sitaw
Kamansi Sitsaro
Jackfruit Toge
Malunggay leaves Ubod

PROCESSED VEGETABLES

WEIGHT (g) EP HOUSEHOLD MEASURE

Asparagus 100 1 cup
Baby corn/ young corn 75 2 pcs (8x1.5 cm)
Garbansos 15 1 TbSp
Green peas 25 1 TOSp
Mixed vegetables, Carrot, peas and corn), frozen 25 2 Tbsp
Mushroom (whole, sliced), end (Kabuti, de lata) 110 ¾ cup
Tomato 50 3 Tbsp
Tomato juice 65 ¼ cup
Water chestnut 40 4 pcs (2 cm diameter)

The following list of vegetables contain negligible amount of calories. These can
as desired:

Abitsuwelas, bunga Pako, dahon

Alugbati, dahon Papaya, bunga, hilaw
Ampalaya Patola
Asparagus Pechay (Chinese)
Baby corn young corn Pechay leaves
Bataw Cucumber
Bot choy Puso ng saging
CamiNower Cabbage (green, red)
Squash Sayote
Kale Seaweed
*amatis Sigarilyas
Ramote, dahon Sili (Pepper, sweet/ bell)
Kangkong Singkamas
Radish Spinach
Labone Upo
Letruce Talinum
Okra Eggplant
Fruit: Energy and macronutrient content per exchange

LIST II FOOD EXCHANGE GROUP AMOUNT/MEASURE CARBOHYDRATE(g) PROTEIN (g) FAT (B) ENERGY
FRUIT varies 10 40

This list contains 10 grams of carbohydrate and 40 calories:

Wt (g) Household EP Measure

Balimbing 160 4 ½ pcs
Bayabas, pula 60 2 pcs
Bayabas, puti 80 3 pcs
Blueberries 80 ½ cup
Cherries 70 7 pcs
Chico 45 1 pc
Dalandan, Ladu/Szinkom 155 3 pcs
Dragon fruit 75 ¼ pc
Durian 30 2 segments
Guyabano 75 1 slice
Kaymito 65 ½ pc
Kiwifruit, berde 75 1 pc
Langka, hinog 40 1 ½ segments
Lansones 80 5 pcs
Lechiyas/litchi 50 4 pcs
Mangga, Indiyan, hilaw 80 ½ cup or 1 pc
Mangga, kalabaw, hilaw 70 1 slice

Mangga, kalabaw, hinog 70 1 slice

Mangga, piko, hinog 60 1 slice
Mangosteen 55 2 pcs
Mansanas, berde 75 1 pe
Mansanas, pula 75 L pe
Marang 35 10 pes
Milon, Kastila 200 1 slice
Orange, Florida 100 ½ pc

Orange, kiat kiat 80 3 pcs

Orange, ponkan 80 1 pcs
Pakwan 150 1 slice
Papaya, hinog 90 1 slice
Passion fruit 65 2 pcs
Pear 95 ½ pc
Pineapple 80 1 slice
Rambutan 55 5 pcs
Saging, bungulan 40 ½ pc
Saging, lakatan 40 ½pc
Saging, latundan 40 ½pc
Saging, saba 40 ½pc
Sampaluk, hinog 15 12 segments
Santol 65 1 pc
Singkamas 200 1 cup
Singuwelas 50 4 pcs
Strawberry 165 1 ¼ cups
Suha 100 2 segments
Tiesa 30 1 slice
Ubas 55 5 pcs or 12
pes

Others (Fresh Juice)

 Lemon juice 130 ½ cup
Niyog, tubig 240 Cup
Orange juice 90 1/3 cup
Passion fruit juice 65 1/4 cup

Processed Fruits

Canned: Weight (g) EP Household EP Measure

Apple sauce, sweetened 60 4 Tbsp
Apple sauce unsweetened 100 ½ cup
45
Blackberries, heavy ¼ cup
syrup, solids and liquids 45
Blueberries, light syrup, ¼ cup
drained 45
Fruit cocktail, tropical, in ¼ cup
syrup 45
Lychee in Syrup 65 4 pcs
Peach halves in heavy 1pc
syrup 50
Pineapple ⅓ cup
crushed/tidbits/chunks 40
Pineapple slice 130 1 ring
Strawberries, frozen, ¾ cup or 26
unsweetened Pc
45
Strawberries, heavy ¼ cup
syrup, solids and liquids
Dried:
Champoy 2 pcs
Dates 10 2pcs
Dikyam 15 2pcs
mango chips 15 2 pcs
10
Prunes 1 pc
15
Raisins 15 2 tbsp

Rice : Energy and Macronutrient content per exchange

LIST IV FOOD EXCHANGE GROUP AMOUNT/MEASURE CARBOHYDRYATE(g) PROTEIN (g) FAT (g) ENERGY
RICE A- LOW PROTEIN varies 23 - - 92
RICE B- MEDIUM PROTEIN varies 23 2 - 100
RICE C- HIGH PROTEIN varies 23 4 - 108

Rice A: Low Protein - contains 23 grams of carbohydrate and zero or negligible content.
Weight (g) EP Household EP Measure
Rice and Rice Products ⅓ cup
Kanin, *protein - 55
reduced 2 pcs
Ampaw, pinipig 25
40 1 slice
Biko 2 pcs
Cuchinta 60
75 1 slice
Sapin-sapin

Corn and Corn product

Maja blanca 65 ½ slice
Maja mais 75
1 slice

Noodles and Pasta 1 cup

Bihon 100
100 1 cup
Misua
Sotanghon 100 1 cup
Sweet potato noodles 100 1 cup

Root crops and Products ¾ cup

Gabi 100
85 1 pc
Kamote 1 slice
Kamoteng kahoy 85
55 1 slice
Kamoteng kahoy
Kamoteng kahoy 55 1 pc
linupak
Kamoteng kahoy, 45 1 pc
pichi-pichi
Kamoteng kahoy, 45
1 pc
suman
130 1 cup, cubed
Ube

Others
Saging, saba, (boiled) 65 1 pc
Sago (boiled) 120 ½ cup
Tapioca pearls 160
¾ cup

Rice B: Medium Protein- contains 23 grams carbohydrates and 2 grams protein.

Rice and Rice Products Weight (g) EP Household EP Measure

Rice, well-milled, 80 ½
boiled
Rice, red, boiled 80 ½
Rice, brown rice 80 ½
Lugaw:
Thin consistency 705 4 ½ cups
Medium consistency 435 3 cups
Thick consistency 250 1 ½ cups
Ampaw, rice 25 2 pcs
Bibingka, galapong 45 1/2 slice
Bibingka, malagkit 40 ½ slice
Bibingka, pinipg 50. 1 slice
Espasol 35 1 slice
Kalamay, may latik 50 1 slice
Kalamay, ube 60 1 slice
Palitaw, walang niyog 50 3 pcs
Puto, brown 50 ½ slice of
Puto bumbong 40 2 pcs
Puto maya 60 ¼
Puto, puti 50 1 slice
Suman marwekos, 50 1 pc
may niyog

Suman sa ibos 60 1 pc
½ of
 Suman sa lihiya 55 1 slice
Tikoy (Chinese) 40
7 pcs
Bakery Products 5 pcs
Apas 25 2 ½ pcs
Lady finger 25 3 pcs
Mammon, tostado 25 ½ pc
Cuapao (Steamed 35
Bun) 1 pc
Japanese Hopia 30 8 pcs
Marie biscuit 25 1 slice
Pianono 35 1 slice
Sponge cake 35

Corn and corn products ½ cup

Binatog 90 ½ cup
Corn Flakes 25 1 cup
Mais, durog 120 ½ cup of
Mais sa busal 65

Rootcrop 1 pc
Potato 170

Others 8 pcs
Kastanyas, binusa 40 1 pc
Plantains 80

Rice C: High Protein - contalns 23 grams of carbohydrate and two (2) grams of protein.

FILIPINO NAME

Weight (g) EP Household EP Measure

Bakery products
Bread, wheat 40 1 ½ pcs
Ensaymada 35
1 pc or ½ pc
Hamburger bun 35
Hotdog roll 35 1pc
Loaf bread 35 1pc
Pan de bonete 35 2 pcs or 1½ pc
Pan de leche 35 1 ½ pcs
Pan de limon 35 ½ pc
Pan de monay 35 1 pc
Pan de sal 35
½ pc
Pinagong 35
Pita bread, white 40 1 ½ pcs
Pita bread, wheat 40 ½ pc of
Toasted Bread 30 5 pcs

Noodles and Pasta

Couscous 100 1 cup
Pasta 70
½ cup
(enriched/unerniched)
Udon 35
1 cup
Others
Balat ng Lumpia 35 7 pcs
(Spring roll wrapper
plain) 14 pcs
Langka, buto 75
1 cup
Quinoa 95

Meat: Energy and macronutrient content per

LIST V FOOD EXCHANGE GROUP AMOUNT/MEASURE CARBOHYDRATES(g) PROTEIN(g) FAT(g) ENERGY

LOW FAT MEAT varies - 8 1 41

MEDIUM FAT MEAT varies - 8 6 86
HIGH P FAT MEAT varies - 8 10 122

Low Fat Meat- contains 8 grams of protein and 1 gram fat

Weight (g) EP Household EP Measure
Lean Meat

Beef 1 slice,mbs
Shank 35 1 slice, mbs
Lean meat 35 1 slice, mbs
Pierna corta 35 1 slice, mbs
Tenderloin 35 1 slice, mbs
Porterhouse steakl 35 1 slice, mbs
Sirloin 35
Pork 1 slice, mbs
Tenderloin 35
Chicken 1 slice
White meat 30 1 slice
Breast 30
Duck 1pc
Wing 30
Variety meats/Internal organ 1pc
Liver (pork, beef,chicken) 30 ¼ cup
Lungs (pork, beef) 35 4pcs
Gizzard (chicken) 25 ½ cup
Kidney (pork, beef) 45
¼ cup
Small intestine (pork,beef) 30 2 sticks
Chicken intestine 20 ¼ cup
Blood (pork, beef,chicken) 35 ½ cup
Spleen (pork, beet) 45 1 slice, mbs
Tendon (beef) 30 ¼ cup
Heart (pork, beef) 25
Fish ½ pc of
Mackerel 35 1 slice
Bangus 35 ½ pc
Dalagang bukid 35 ⅓ cup
Dilis 35 ¼ cup
Dilis, no head 35 1pc
Galunggong 35 1pc
Hasa-hasa 35 1 slice
Hito 35 ½ slice of
Lapu-lapu 40 1pc
Matang baka 35 2pcs
Sapsap 35 ½ slice of
Tuna 35 1 ½ pcs
Tarban 35 ½ slice of
Tilapia 35 ½ slice of
Talingan 35

Other Seafoods 1 tbsp

Alimango, alige 15 ⅓ cup
Alimango, laman 50 6 pcs
Balatan 120 -
Octopus 40 2pcs
Pusit 50 6pcs
Talangka 25
Hipon/Shrimp:
Hipon, alamang 40 ⅓ cup
Hipon, sugpo 40 ½ pc of
Hipon, suwahe 40 4 pcs
Hipon, tegunion 40 -
Hipon, wlang 40 -
Shells:
Mollusks 60 4pcs
Clam 60 -
Mallusks. hard clam 45 22 pcs w/o shell
Processed Foods
Cottage 50 ⅓ cup

Fish products
Canned
 Tuna flakes, in brine
Daing/Dried 45 ¼ cup
Mackerel, striped
Lapu-lapu 25 2 pcs
Malasugi/Espada 25 1 pc
Sapsap 20 3 ½ pcs
Tamban 25 7 pcs
Tanigi 25 2pcs
Tilapia 25 -
Tuyo/Dried 25 1 pc
Alamang
Dilis 15 ½ cup
Hibe 15 13 pcs
Squid 25 4 tbsp
Sapsap 15 2 pcs
Tamban 20 4pcs
Tinapa/Smoked 20 2pcs
Galunggong
Tamban 25 ½ pc of
25 3 pcs

Medium Fat Meat- contains 8 grams of protein and 6 gram of fat.

Weight (g) EP Household Measure

Beef
Chuck 35 1 slice, mbs
Brisket 35 1 slice, mbs
Pork
Leg 35 1 slice,mbs
Chicken
Leg/drumstick 35 1pc
Thigh 35 1pc
Wing 35 1pc
Head 50 2pcs
Duck
Thigh 35 1 pc
Back 30 1 slice
Breast 35 1 slice, mbs
Variety meats/internal organs
Tripe, beef 85 ¾ cup
Brain (pork,beef) 45 ¼ cup
Egg
Chicken, whole 55 1pc med
Duck, whole, salted 55 1pc med
Quail 55 7pcs small

Fish
Karpa (Carp) 35 ½ pc
Processed Foods
Cheese
Cheddar, pasteurized, 30 1 slice
processed
Fish Products
Tinapa/Smoked
Bangus 30 1 slice
Canned
Salmon in oil 45 3 slice
Sardines, in tomato 80 2pcs
sauce
Tuna spread 25 2 tbsp
Meat Products
Corned beef 45 ¼ cup
Sausage, ham 55 2pcs
Nuts/Bean Products
Tofu 100 ½ cup
Tokwa 70 1pc
Others
Chicken feet 35 4pcs
Chicken head 35 3pcs
High Fat Meat- contains 8 grams protein and 10 grams of fat.
Weight (g) EP Household Measure
Beef
Flank 35 1 slice, mbs
Plate 35 1 slice, mbs
Pork
Kasim 35 1 slice, mbs
Belly, less fat 35 1 slice
Ham 35 1 slice
Spare rib 35 1 slice
Variety meats/ Internal organs
Tongue (pork,beef) 35 1 slice
Pork instestine, 35 ¼ cup
Chicken Heart 35 7 pcs
Pork car, barbeque 35 1 slice
Nuts/Bean
Peanut w/ skin, 20 2 tbsp
roasted
Peanut w/o skin, 20 2 tbsp
roasted
Egg
Balut 65 1 pc
Penoy 65 1 pc
Duck, whole 65 1 pc
Processed Foods
Cheese
Feta 50 ⅓ cup
Gouda 30 1 ½ slice
Parmesan, grated 30 ¼ cup
Pimiento 35 2 ½ tbsp
Keso de bola (Edam) 35 1 slice
Fish Products (canned)
Sardinas, Spanish style 30 3 pcs
Tuna Flakes in 45 ¼ cup
vegetable oil
Meat Products
Longanisa, chorizo 30 1 pc
Sausage, frankfurter 60 1 ½ pc
sausage, Salami 50 2 pcs
Fat: Energy and macronutrient content per exchange.
LIST VI FOOD EXCHANGE GROUP AMOUNT/MEASURE CARBOHYDRYATE (g) PROTEIN (g) FAT (g) ENERGY
FAT varies - - 5 45

Weight (g) EP Household Measure

Monounsaturated Fats
Avocado 65 12.5 x 6.5 x 2cm
Olive oil 5 1 tsp
Nuts:
Almond 8 7pcs
Cashew nut, roasted 9 6 pcs
Macademia 7 5 pcs
Mixed nuts 7 1 tbsp
Pili 7 5 pcs
Peanut butter 10 ½ tbsp
Seed:
Sunflower 8 1 tbsp
Patani 10 5 pcs
Shortening 5 1 tbsp
Polyunsaturated Fats
Aseyte 5 1 tsp
Fish oil, cod liver 5 1 tsp
Canola Oil 5 1 tsp
Nuts:
Walnut
Seeds: 7 2 pcs
Flaxseed
Squash/Pumpkin 8 2 ½ tsp
Sesame 10 1 tbsp
Watermelon 8 1 tbsp
Saturated Fats 10 1 ½ tbsp
Bacon
Cream Cheese 10 1 strip
Cream, all purpose 15 1 tbsp
Cream, fluid, 15 1 tbsp
whipping (heavy, 15 1 ½ tbsp
light)
Cream, whipped 1 tbsp
Cream 20 4 tsp
Lard 20 1 tsp
Coconut, cream curd 5 2 tsp
Butter 10 1 tsp
Butter, light 5 2 tsp
Oil, coconut 10 1 tsp
Oil, virgin coconut 5 1 tsp
Oil, palm 5 1 tsp
Margarine 5 1 tsp
Mayonnaise 5 1 tsp
Mayonnaise, diet 5 4 tsp
Mayonnaise, light 20 2 tsp
Coconut cream 15 1 tbsp
Coconut meat, mature 15 1 tbsp
Salad dressing 20 4 tsp
Sandwich spread 10 2 tsp
Sitsaron 15 1 tbsp
baboy/Sitsarong balat 10 5 pcs (2x2 cm)
Sour cream
Beef Tallow 25 5 tsp
5 1 tsp