THE FOOD EXCHANGE LIST

LIST 1 – VEGETABLE EXCHANGE LIST

CHO (g) CHON (g) FATS (g) ENERGY (Kcal)

GROUP A - - - -
GROUP B 3 1 16

Veg A: 1exchange = 1 cup raw (25g) or ½ cup cooked (45g)

Veg B: 1 exchange= ½ cup raw (40g) or ½ cup cooked (45g)

Vegetable A

Acelgas (Chines cabbage) Katuray flower / leaves

Alagaw Lettuce
Alugbati Malunggay leaves / pods
Ampalaya fruit Mushroom, fresh
Ampalaya leaves Mustard leaves
Abitwelas (baguio beans) Okra
Bamboo shoot Onion bulb
Banana heart Pako
Bataaw pods Papaya green
Beets Patola
Cabbage Pepper fruit / leaves
Cauliflower Petsay
Camote leaves Radish
Chayote leaves Saluyot
Cucumber Sigarilyas
Eggplant Spinach
Gabi leaves Squash flowers/ leaves
Garlic leaves Tomato
Kangkomg Upo

Vegetable B (Fresh/cooked)

Carrot Singkamas pods

Coconut shoot (ubod) Singkamas tuber
Cowpea pods Squash fruit
Kamansi Talong
Langka String beans (sitaw)
Lima beans
Mongo beans / sprout (toge) pigeon pea pods
(kadyos)
Rimas

Vegetable B (Processed, canned)

Measure
Asparagus tips 1 cup
Baby corn 2 (8 cm long)
Green peas 1 tbsp
Sweet corn kernels, canned 2 tbsp
Mushroom 1/3 cup
Tomato fruit / juice ½ cup
Water chestnut 3 (2cm diameter)

LIST 2 – FRUIT EXCHANGE LIST

CHO (g) CHON (g) FATS (g) ENERGY (Kcal)

Fruit 10 - - 40

Fruit Weight (g) Measure

Anonas 65 ½
Apple 86 ½
Atis 70 1 (5cm diameter)
Balimbing 153 1–1½
Banana 60 1
Cashew 78 1
Chico 54 1 (4cm diameter)
Dalanghita 300 2
Datiles 61 1 cup
Duhat 80 20 pcs
Durian 150 1 segment
Grapes 69 10
Guava 81
Guyabano 86 86 1 slice
Jackfruit, ripe 118 3 segments
Lansones 103 7 pcs
Lychees 77 5
Makopa 169 3
Mango, ripe 103 1 slice
Mangosteen 212 3
Melon 317 1 slice (12x10x3 cm)
Papaya 133 1 slice or ¾ cup
Pineapple 129 1 slice or ½ C
Rambutan 139 8
Santol 127 1
Singkamas 124 ½ or 1 C
Siniguelas 78 5
Star apple 123 ½
Strawberry 123 1–1¼C
Suha 160 3 segments
Tamarind ripe 34 2 of 6 segments
Tiesa 41 ¼
Watermelon 226 1 slice or 1 C

Canned

Apple sauce 45 3 tbsp

Fruit cocktail 40 3 tbsp
Peaches 65 1 – 1 1/3 halves
Pineapple, crushed 60 3 tbsp
Pineapple slice 35 1 slice or 1 C

Dried

Champoy 10 4
Dates 15 3
Dikyam 15 2
Mango chips 10 2
Prunes 15 3
Raisins 15 2 tbsp

Juices

Sweetened 60 ¼C
Unsweetened 80 1/3 C
Others

Banan cue 20 ½
Buko water 180 1C
Maruya 20 ¼
Turon 20 ½
Sherbet 35 3 tbsp

LIST 3 – MILK EXCHANGE LIST

CHO (g) CHON (g) FATS (g) ENERGY (Kcal)
Whole milk 12 8 10 170
Low fat milk 12 8 5 125
Skimmed Very 12 8 Trace 80
low fat milk

Evaporada 125 ½C
Fresh, carabao 250 1C
Fresh, cow’s milk 250 1C
Powdered 30 ¼ C or 4 tbsp
Low fat, powdered 30 ¼ C or 4 tbsp
Liquid low fat, tetra pack 250 1
Skimmed, liquid 185 2/3 C
Skimmed, powdered 25 ¼ C or 4 tbsp
Yoghurt 125 ½C

LIST 4 – RICE EXCHANGE LIST

CHO (g) CHON (g) FATS (g) ENERGY (Kcal)
Cooked Rice 23 2 100

Rice
Steam, cooked 80 ½ C packed
Lugaw, thin 705 4- 4 ½ C
Lugaw, medium 435 3C
Lugaw, Thick 250 1–1½C

Rice Products
Ampaw 25 1
Bibingka 45 1 slice ( ¼ of 15 cm diameter)
Biko 40 1 slice
Cassava cake 45 ½ slice
Espasol 35 2
Kalamay 50 1 slice
Kutsinta 60 1
Palitaw 55 4
Puto, bumbong 40 2
Pula 45 3
Puti 45 1
Sapin sapin 75 1 slice
Suman
Kamote kahoy 45 ½
Lihiya 55 1
Tamales 100 2
Tikoy 40 1 slice
Tupig 35 ½

C. Rice Equivalents
Bread
Pan amerikano 43 2
Pan de Ssal 40 3
Rolls (hotdog, burger) 40 1
Whole wheat bread 45 2
Bakery products
Cakes
Jelly rolls 35 1 slice
Sponge cake 40 1 slice
Cookies
Galletas de patatas 30 10
Pasenciya 30 22
Marie 30 22
Lady fingers 30 5
Apas 25 6
Mammon tostado 30 3
Ensaymada 35 1
Corn and corn products
Binatog 90 ½C
Corn, boiled 65 1C
Noodles (bihon, spagetti 75 1C
Rootcrops
Camote 80 1 pc (5cmx3 ½ cm)
Potato 165 2 ½ (7cm long x 4 cm
diameter)
Ube (cooked) 130 1 1/3 cups

Beans and Nuts

Chestnuts, roasted* 40 11 pieces large or 20 pieces
(kastanyan, binusa) small
Others
Breakfast cereals 25 ½ cup
Cornstarch 25 5 teaspoons
Flour, all purpose 25 4 tablespoons
Ice cream, regular 90 1/3 cup
Sago, cooked 120 ½ cup, cooked

LIST 5 – MEAT AND FISH EXCHANGE LIST

CHO (g) CHON (g) FATS (g) ENERGY (Kcal)
Low fat Mcat 8 1 41
and Fish
Medium-Fat 8 6 86
Meat and Fish
High-Fat Mcat 8 10 22
and Fish

A. LOW FAT MEAT AND FISH EXCHANGES

1.Lean Meat
Beef
Shank (bias) 30 1 slice, matchbox size (5 x 3-
Lean meat (laman) 1/2 x 1-1/2 cm)
Round (pierna corta at pierna
larga)
Tenderloin (solomilyo)
Porterhouse steak (tagiliran,
gitna)
Sirloin steak (tagiliran hulihan)
centerloin (tagiliran, unahan)
Carabeef
Shank (bias) 30 1 slice, matchbox size (5 x 3-
Round (hita) 1/2 x 1-1/2 cm)
Meat (laman: bahagya,
katamtaman at walang taba)
Shoulder (paypay)
Round (pierna corta at pierna
larga)
Rump (tapadera)
Lean Pork
Tenderloin, well-trimmed 30 1 slice, matchbox size (6-1/2 x
(lomo) 3 x 1-1/2 cm)
Chicken
Leg (hita) 30 1 small leg (13-1/2 cm long x 3
cm diameter)
Meat (laman) 30 1 slice, matchbox size (5 x 3-
1/2 x 1-1/2 cm)
Breast meat (pitso) 30 ¼ breast – 6 cm long

2. Variety of meats/Internal 35 ¾ cup

Organs
Blood (dugo) – pork, beef,
chicken
Gizzard (balun-balunan) –
chicken
Heart (puso) – pork, beef,
carabeef
Liver (atay) – pork, beef,
carabeef, chicken
Lungs (baga) – pork, beef,
carabeef
Omassum (librilyo) – beef,
carabeef
Small intestine (bitukang
maliit) – pork, beef, carabeef
Speen (lapay) – pork, beef,
carabeef
Tripe (goto) – beef
Uterus (bahay guya) – pork,
beef

3. Fish
Large Variety: 35 1 slide (7 x 3 x 2 cm)
(e.g bakoko, bangus, dalag,
labahita, lapu-lapu, etc.)
Medium Variety:
Hasa-hasa, dalagang bukid 35 1 (18 x 4-1/2 cm)
Galunggong 35 1 (14 x 3-1/2 cm)
Hito 35 ½ of 22 x 5 cm
Small Variety:
Sapsap 35 2 (10 x 5 cm each)
Tilapya 35 2 (12 x 5 cm each)
Tamban 35 2 (12-1/2 x 3 cm each)
Dilis 35 ¼ cup

4. Other Seafoods
Alamang, tagunton 30 1-1/4 tablespoon
Aligue: Alimango, Alamasag 15 1 tablespoon
Alimango/Alimasag, laman 20 ¼ cup or ½ piece medium
Lobster 30 2 tablespoons
Talangka 30 75 A.P

Shrimps:
Puti 25 5 (12 cm each)
Sugpo 25 2 (13 cm each)
Suwahe 25 5 (12 cm each)

Octopus (pugita) 30 ½ cup

Squid (pusit) 25 3 (7 x 3 cm each)

Shells
Halaan 75 1/3 cup shelled or 3 cups with
shell
Kuhol 50 ½ cup shelled or 3 cups with
shell
Susong pilipit 65 1/3 cup shelled or 2 cups with
shell
Paros 60 1 cup shelled or 2-2/3 cups
with shell

5. Beans
Pigein pea seeds, dried 55 1/3 cup
(kudyos, buto, tuyo)

6. Cheese
Cottage cheese 60 1/3 cup

7. Processed Foods
 A. Fish Products
Dried
Alakaak, alumahan, bisugo, 20 1(15-1/2 x 8 cm)
biyang puti
Lapu-lapu 20 ¼ of 30 x 40 cm
Sapsap 20 3 (9 x 5 cm each)
Tamban 20 1(16 x 3 cm)
Tanigi 20 1 slice (16 x 6 cm)
Tinapa:
Bangos 30 ¼ of 20 x 8 cm
Galunggong 30 ¼ (16 x 4 cm)
Tamban 25 1(16 x 5 cm)
Tuyo:
Alamang 15 1/3 cup
Ayungin, dilis, sapsap, tunsoy 20 3 (11 – ½ x 8 cm each)
Pusit 15 1 (8 x 1 cm)
Canned
Salmon 40 1/3 cup flaked
Tuna in brine 30 1/3 cup flaked

B. Meat Products
Tocino (lean) 45 1 slice (11 x 4 x 0.5 cm)

B. MEDIUM FAT MEAT AND FISH EXCHANGES

1. Medium Fat Meat

a. Beef
Flank (Kabilugan), brisket (punta y 30 1 slice, matchbox size
pecho), plate (tadyang), chuck (5 x 3 – ½ x 1 – ½ cm)
(paypay)
b. Pork
Leg (pata) 30 1 slice (4 cm diameter x 2 cm
thick)
2. Variety meats/internal
organs
Brain (utak)- pork, beef, carabeef 35 ¾ cup
3. Fish
Karpa 35 1 slice (15 x 7 x 2 cm)
4. Egg
Chicken 60 1 piece
Quail’s egg 70 9 pieces
Salted duck’s egg 60 1 piece
 5. Cheese
Cheese, cheddar 35 1 slice (6 x 3 x 2 cm)
6. Chicken
Wings (pakpak) 25 1 medium or 2 small
Head (ulo) 35 2 heads
7. Beans
Soybean (utaw) 40 ½ cup
8. Processed Foods
a. Fish Products
 Sardines canned in 45 1 (10 x 4-1/2 cm)
oil/tomato sauce
 Tuna sardines 50 1-1/2 of 6 x 4 x 3 cm each
 Tuna spread, 30 2 tablespoons
canned

b. Meat Products 40 3 tablespoons

 Corned beef 55 3 of 9 cm diameter x 0.3
 Ham sausage thick each
c. Bean products 100 ½ cup
 Soybean cheese,
soft (tofu)
60 1 (6 x 6 x 2 cm)
 Soybean cheese,
soft (tokwa)

C. HIGH FAT MEAT AND FISH EXCHANGES

1. Pork 13 1 slice (3 cm cube)
Ham (pigue)
2. Variety meats/internal 35 ¾ cup
organ
Tongue (dila) – pork,
beef
3. Egg
Duck’s egg 70 1 piece
Balut 65 1 piece
Penoy 60 1 piece
4. Nuts
Peanuts, roasted 25 1/3 cup
5. Cheese
Cheese filled 50 1 slice (6 x 3 x 2-1/2 cm)
Cheese, pimiento 40 1 slice (6 x 3 x 2 cm)
flavored
6. Processed foods
Meat products
Longganisa, chorizo 25 1(12 x 2cm)
style
Frankfurters 60 1-1/2 of 12 x 1 - 1/3cm
Salami 50 3 slices of 8 x 8 x 1 cm each
Vienna sausage 70 4 (5 x 2 x 2 cm)

LIST 6 – FAT EXCHANGE LIST

1 exchange = 5 grams fat = 45 kcalories

This list shows the kinds and amounts of fat to use for one fat exchange.

Food Wt. Measure

(Saturated) E.P.
Bacon 10 1 strip – 10 x 3 cm
Butter 5 1 teaspoon
Coconut, grated 20 2 tablespoons
Coconut cream 15 1 tablespoon
Coconut oil 5 1 teaspoon
Cream cheese 15 1 tablespoon
Latik 10 2 teaspoons
Margarine 5 1 teaspoon
Mayonnaise 5 1 teaspoon
Sandwich spread 15 1 tablespoon
Sitsaron 10 2 (5 x 3 cm each)
Whipping cream, heavy/light 15 1 tablespoon

Food Wt. Measure

(Polyunsaturated fats) E.P.
Oil (corn, marine, 5 1 teaspoon
soybean, rapeseed –
canola, rice, sunflower,
sesame)

Food Wt. Measure

(Monounsaturated fats) E.P.
Avocado 65 ½ 0f 12 x 7 cm
Peanut butter 10 2 teaspoons
Pili nut 5 5 pieces
Peanut oil, olive oil 5 1 teaspoon
shortening 5 1 teaspoon
 ALCOHOL BEVERAGE LIST
This list gives the fats equivalents of some commonly used alcoholic beverages.

Beverage Wt.(g) Measure Fat Exchanges Kcalories

Basi 170 1 glass – 6oz 4 185
Beer, cerveza 320 1 bottle – 11oz 3 – 1/2 163
Brandy, cognac 30 1 brandy glass 1 – 1/2 75
Daiquiri 56 1 cocktail glass 3 124
Gin, dry 43 1 jigger 2 – 1/2 107
Gin, (ginebra) 360 1 bottle – 12oz 18 – 1/2 832
High ball 240 1 glass 4 170
Manhattan 56 1 cocktail glass 4 167
Martini 56 1 cocktail glass 3 143
Mint Julep 240 1 glass 5 217
Old Fashioned 240 1 glass 4 183
Rum 43 1 jigger 2 – 1/2 107
Tom Collins 300 1 tall glass – 4 182
10oz
Tuba 240 1 glass 2 89
Whisky, scotch 43 1 jigger 2 – 1/2 107
Wine, red 100 1 wine glass 1 – 1/2 73
Wine, white 100 1 wine glass 2 85
Wine, 100 1 wine glass 2 85
champagne
(sweet & dry)
Wine, port 100 1 wine glass 3 – 1/2 160
Wine, rose 100 1 wine glass 2 85
Wine, 100 1 wine glass 2 – 1/2 108
vermouth,
French
Wine, 100 1 wine glass 4 170
vermouth
 LIST 7 – SUGAR EXCHANGE LIST
1 exchange = 5 grams carbohydrates

= 20 kcalories

One teaspoon of sugar is equivalent to 1 exchange. The following list shows the kinds and amounts of
sweets and other forms of sugar to use for one sugar exchange.

Food Wt.(g) Measure

E.P.
Banana chip 5 1 (6 x 3 – ½ cm)
Bukayo 5 1 (3 – ½ x 1 cm)
Caramel 5 1 (2 x 2 cm)
Champoy 5 1 (2 cm diameter)
Chewing gum, bubble gum 5 1 piece
Condensed milk 10 2 teaspoons
Hard candy 5 1 (3 x 2 x 0.5 cm)
Honey 5 1 teaspoon
Jams, jellies, preserves 10 2 teaspoons
Maraschino cherries 20 2 – ½ of 2 cm diameter each
Marshmallow 5 1 (2 – ½ cm diameter)
Matamis sa bao 5 1 teaspoon
Nata de coco 15 2 tablespoons
Nata de pinya 10 2 tablespoons
Pakaskas 5 1 teaspoon
Panutsa, grated 5 1 teaspoon
Pastillas, durian 5 1 (5 x 1 x 1 cm)
Pastillas, gatas 5 1 (5 x 1 x 1 cm)
Pastillas, langka 5 1 (5 x 1 x 1 cm)
Sampaloc candy 5 1 (1 – ½ cm long x 1 cm thick)
Sugars (white, brown, pure cane, 5 1 teaspoon
syrup)
Taho with syrup and sago 40 ¼ cup
Tira-tira 5 1 piece
Toffee candy 5 1 (2 – ½ x 1 – ½ x 1 cm)
Ube, halaya 10 1 teaspoon
Yema 5 1 (5 x 1 – ¼ cm)
This list gives the sugar equivalents of common serving portions of sweets and other forms of sugar.

Food Wt.(g) E.P. Measure Sugar Exchanges Kcalories

Halo-halo 410 2 – 1/3 cups 4 80
Ice candy (frostee) 100 1 piece 3 60
Ice drop 100 1 piece 4 80
Kundol, matamis 20 1 (7 x 5 cm) 4 80
Polvoron 10 1 (4 x 2 – ½ x 1 cm) 2 40
Rimas, matamis 40 1 (8 x 4 cm) 8 160
Ubedol 20 1 bar (5 x 2 cm) 4 80