Food Exchange List for Diabetics.
Amounts of various foods that contain 10 grams of carbohydrate.
Food grams Food grams
Cereal Foods
Buscuits (plain or semi-sweet)
Bread (brown or white)
Cornflakes
Cornflower (uncooked)
Cornmeal
Custard powder (uncooked)
Flour
Macaroni (uncooked)
Noodles (uncooked)
Porridge (cooked in water)
Rice (uncooked)
Rice (boiled)
Sago (uncooked)
Semolina (uncooked)
Spaghetti (uncooked)
Tapioca (uncooked)

Fruit
Apples (raw with skin)
Apples (baked with skin)
Apples (stewed)
Apricots fresh with stones, stewed)
Apricots (fresh with stones, raw)
Apricots (dried, raw)
Apricots (dried, stewed)
Bananas (ripe, peeled)
Cherries (raw with stones)
Cherries (cooked with stones)
Currants (dried)
Damsons (stewed with stones)
Dates (with stones)
Dates (without stones)
Figs (green, raw)
Figs (dried, raw)
Figs (dried, stewed)
Grapes (whole)
Oranges (peeled)
Peaches (fresh with stones)
Peaches (dried, raw)
Peaches (dried stewed)
Pears raw with skin)
Pears (stewed)
Pineapple (fresh)
Plums (raw with stones)
Plums (stewed with stones)
Prunes (dry, raw with stones)
Prunes (stewed with stones)
Raisins (dried)
Raspberries (raw)
Strawberries (fresh)
Sultanas (dried)
Tangerines (peeled)

 
15
20
10
10
15
10
15
15
15
120
10
30
10
10
15
10

 
100
120
120
190
160
25
60
50
100
120
15
140
20
15
100
20
35
60
120
130
20
50
130
125
85
110
210
30
50
15
180
160
15
120

Nuts
Almonds (shelled)
Brazil nuts (shelled)
Chestnuts (shelled)
Hazel nuts (shelled)
Peanuts (shelled)
Walnuts (shelled)

Vegetables
Beans (baked, tinned)
Beans (broad, boiled)
Beans (butter, boiled)
Beans (haricot, boiled)
Beetroot (boiled)
Carrots (boiled)
Corn on the Cob
Lentils
Onions (fried)
Parsnips (boiled)
Peas (tinned, garden)
Peas (fresh, boiled)
Peas (tinned, processed)
Peas (frozen, boiled)
Potatoes (boiled or jacket)
Potatoes (french fries)
Potatoes (crisps (America = chips))
Potatoes (mashed)
Potatoes (roast)
Sweey corn (tinned)
Sweey potatoes ( boiled)
Yams (boiled)

Miscellaneous
Honey
Jam
Jelly
Ice cream (plain or non-dairy)
Marmalade
Oatcakes
Sausages
Syrup
Treacle
Yoghurt (plain)

Drinks
Grapefruit juice (tinned, unsweetened)
Milk (fresh or sterilized)
Milk (condensed, sweetened)
Milk (evaporated, unsweetened)
Orange juice(fresh or tinned, unsweetened)
Pineapple juice (tinned, unsweetened)
Tomato juice(tinned)

 
230
250
30
150
120
200

 
95
140
60
60
100
230
80
60
100
80
140
130
70
130
50
25
20
60
40
45
50
35

 
15
15
15
50
15
15
80
15
15
150

mltrs
125
200
20
80
 
110
90
285

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