HELP ESSENTIAL FOODS™ – STARCH SERVINGS

Choose the number of servings for each meal or snack from this list.
Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
The additional meat, fat or carbohydrate choice servings listed in starch foods should be deducted from the meal or snack at which it is eaten.

BEANS, PEAS, LENTILS

Food U.S. Serving Size Metric Serving Size Starch Meat Lean
baked beans, pork and tomato sauce, canned 1/3 cup 81.2 grams or 80 milliliters 1.0 1.0
baked beans, vegetarian, canned 1/3 cup 83.8 grams or 80 milliliters 1.0 1.0
black - eyed peas, crowder, cooked 1/2 cup 85.2 grams or 125 milliliters 1.0 1.0
black beans, cooked 1/2 cup 86 grams or 125 milliliters 1.0 1.0
garbanzo beans or chickpeas, cooked 1/2 cup 82 grams or 125 milliliters 1.0 1.0
kidney or red beans, canned 1/2 cup 128 grams or 125 milliliters 1.0 1.0
lentils, cooked 1/2 cup 99 grams 1.0 1.0
lima beans, frozen cooked 1/2 cup 85 grams or 125 milliliters 1.0 1.0
navy beans, cooked 1/2 cup 91 grams or 125 milliliters 1.0 1.0
pinto beans, cooked 1/2 cup 85.5 grams or 125 milliliters 1.0 1.0
refried beans, canned 1/2 cup 119 grams or 125 milliliters 1.0 1.0
split peas, cooked 1/2 cup 98 grams or 125 milliliters 1.0 1.0
white beans 1/2 cup 89.5 grams or 125 milliliters 1.0 1.0

BREAD

Food U.S. Serving Size Metric Serving Size Starch Fats
bagel, plain, onion, poppy seed, sesame 1/4 of large bagel 4" diameter 1/4 of bagel 10 centimeter diameter or 30 grams    
biscuits, plain or buttermilk, baked one 2 1/2" diameter one 6 centimeter diameter 1.0 1.0
biscuits, plain or buttermilk, refrigerated dough, baked 1 1 1.0 1.0
bread stuffing, prepared 1/3 cup 66 grams or 80 milliliters 1.0 1.0
chapatti one 6" diameter one 15 centimeter diameter    
cornbread 1 piece 2" x 2" 1 piece 5 x 5 centimeters or 65 grams 2.0 1.0
dinner roll, plain 1 ounce 30 grams    
dinner roll, wheat 1 ounce roll 28 gram roll    
English muffin, plain 1/2 muffin 1/2 muffin or 28.5 grams    
French, Vienna or sourdough bread 1 small slide 2" x 2 1/2" x 1 3/4" 1 small slice 5 x 6 x 2 centimeters or 32 grams    
French, Vienna or sourdough bread 1 medium slice 4" x 2 1/2" x 1 3/4" 1 medium slice 10 x 6 x 2 centimeters or 64 grams 2.5  
French, Vienna or sourdough bread 1 large slice 6" x 2 1/2" x 1 3/4" 1 large slice 15 x 6 x 2 centimeters or 96 grams 3.5  
hamburger or hotdog roll, plain 1/2 small bun 1/2 small bun or 21.5 grams    
hard roll (Kaiser) 1/2 roll 1/2 roll or 28.5 grams    
Italian bread 1 large slice 4 1/2" x 3 1/4" x 3/4" 1 large slice 11 x 7 x 2 centimeters or 30 grams    
naan 1/4 large 8" x 2" 1/4 large 20 x 5 centimeters    
pancake, plain , frozen, ready to heat 1 pancake 4" x 1/4" 1 pancake 10 x 0.6 centimeters or 41 grams    
pita bread, white 1/2 large 6" x 1 small 4" diameter 1/2 pita 15 centimeter diameter or 30 grams    
pumpernickel bread 1 slice 1 slice or 26 grams    
raisin bread, unfrosted 1 slice 1 slice or 26 grams    
rye bread 1 slice 1 slice or 32 grams    
taco shell, baked 2 medium 5" diameter 2 medium 13 centimeter diameter or 25.4 grams 1.0 1.0
tortilla, corn 1 medium 6" diameter 1 medium 15 centimeter diameter or 24 grams    
tortilla, flour one 6" diameter one 15 centimeter diameter    
tortilla, flour, large 1/3 or 10" diameter 1/3 of 25 centimeter diameter    
waffle, buttermilk, frozen, toasted one 4" round or square one 10 centimeters or 33 grams    
waffles, plain, frozen, toasted one 4" round or square one 10 centimeters or 33 grams 1.0 1.0
wheat bread 1 slice 1 slice or 25 grams    
wheat bread, reduced calorie 2 slices 2 slices or 46 grams    
white bread 1 slice 1 slice or 25 grams    
white bread, reduced calorie 2 slices 2 slices or 46 grams    
whole grain bread 1 slice 1 slice    
whole wheat bread 1 slice 1 slice or 28 grams    

CEREAL

Food U.S. Serving Size Metric Serving Size Starch Fats
All Bran cereal 1/4 cup 22.5 grams or 60 milliliters    
Apple Cinnamon Cheerios cereal 1/2 cup 20 grams or 125 milliliters    
Bran Flakes cereal 1/2 cup 201 grams or 125 milliliters    
bran, oat, cooked 2/3 cup 144.54 grams or 160 milliliters    
bran, wheat, 100% unprocessed 1/2 cup 29 grams or 125 milliliters    
Cheerios cereal 3/4 cup 21 grams or 180 milliliters    
Complete Wheat Bran Flakes cereal 1/2 cup 19.4 grams or 125 milliliters    
Corn Chex cereal 2/3 cup 20.7 grams or 160 milliliters    
Corn Flakes cereal 3/4 cup 21 grams or 180 milliliters    
Corn Pops cereal 2/3 cup 20.8 grams or 160 milliliters    
Fiber One cereal 1/3 cup 19.8 grams or 80 milliliters    
Frosted Mini-Wheats cereal 2 biscuits 2 biscuits or 20.4 grams    
granola 1/4 cup 30.5 grams or 60 milliliters 1.0 1.0
granola cereal 1/4 cup 24 grams or 60 milliliters 1.0 1.0
granola cereal with raisins low-fat 1/4 cup 22.2 grams or 60 milliliters    
Grape-Nuts cereal 3 tablespoons 21.5 grams or 45 milliliters    
grits, corn, plain, instant, cooked 3/4 packet or 1/2 cup 3/4 packet or 21 grams or 125 milliliters    
Honey Bunches Of Oats cereal 1/2 cup 24.5 grams or 125 milliliters    
Honey Nut Cheerios cereal 1/2 cup 18.7 grams or 125 milliliters    
Honey Nut Chex cereal 1/2 cup 21.4 grams or 125 milliliters    
Kix cereal 3/4 cup 18 grams or 180 milliliters    
Life cereal 1/2 cup 21.4 grams or 125 milliliters    
museli, cereal 1/4 cup 20.6 grams or 60 milliliters    
Multi-Grain Cheerios cereal 3/4 cup 22.5 grams or 180 milliliters    
Oat Bran cereal 1/2 cup 22.8 grams or 125 milliliters    
Oatmeal Square cereal 1/3 cup 18.5 grams or 80 milliliters    
oatmeal, cooked 1/2 cup 117 grams or 125 milliliters    
oats, instant, plain cereal 1 packet 1 packet or 28 grams    
oats, instant with cinnamon and spice cereal 1/2 packet 1/2 packet or 23 grams    
oats, instant with raisins and spice cereal 1/2 packet 1/2 packet or 21.5 grams    
oats, regular or quick cereal 1/3 cup 27 grams or 80 milliliters    
Puffed Rice cereal 1 slice 1 slice    
puffed rice, fruit flavored cereal 1/2 cup 18.1 grams or 125 millilters    
Puffed Wheat cereal 1 1/2 cup 18 grams or 360 milliliters    
Raisin Bran cereal Kellogg's 1/3 cup 19.5 grams or 80 milliliters    
Raisin Bran cereal Post 1/3 up 19.5 grams or 80 milliliters    
Rice Chex cereal 3/4 cup 20.3 grams or 180 milliliters    
Rice Krispies cereal 3/4 cup 21 grams or 180 milliliters    
Shredded Wheat, plain 1/2 cup 24.5 grams or 125 milliliters    
Smart Start cereal 1/3 cup 16.5 grams or 80 milliliters    
Special K cereal 3/4 cup 23.3 grams or 180 milliliters    
Total Raisin Bran cereal 1/3 cup 18.2 grams or 80 milliliters    
Wheat Chex cereal 1/3 cup 20.7 grams or 80 millillters    
Wheaties cereal 1/2 cup 18 grams or 125 milliliters    
Whole Grain Total cereal 1/2 cup 20.1 grams or 125 milliliters    
whole wheat, rolled oats, presweetened, walnuts and fruit 1/3 cup 19.5 grams or 80 milliliters    

CRACKERS

Food U.S. Serving Size Metric Serving Size Starch Fats
animal crackers 8 crackers 8 crackers or 20 grams    
butter crackers, round 6 6 1.0 1.0
cheese cracker sandwich filled with cheese 3 3 1.0 1.0
cheese crackers 25 crackers 1 each 25 crackers 3 centimeters each 1.0 1.0
corn chips, cheese flavor, puffs or twists 32 pieces or 1 ounce 32 pieces or 28.4 grams 1.0 2.0
corn chips, plain 3/4 ounce bag 21.3 grams 1.0 1.0
crackers snack type 8 round or 6 rectangular 8 round or 6 rectangular or 25 grams 1.0 1.0
crisp bread 2 slices 2 slices or 20 grams    
Goldfish crackers 40 crackers 40 crackers    
graham crackers, plain or honey three 2 1/2" squares three 6 centimeter squares or 21 grams    
matzoth crackers, plain 1 1/2 crackers or 0.75 ounce 1 1/2 crackers or 18.9 grams    
Melba Toast 4 pieces 3 3/4" x 1 3/4" x 1.8" 4 pieces 9 x 4 x 0.3 centimeters or 20 grams    
peanut butter cracker sandwich filled with peanut butter 3 3 1.0 1.0
pita chips, baked 0.75 ounce 21.3 grams    
popcorn, microwave, fat-free 3 cups 750 milliliters    
popcorn, microwave, low fat 3/4 ounce 21.3 grams    
popcorn, microwave, with butter 3 cups 750 milliliters 1.0 1.0
popcorn, microwaved, with oil 3 cups 33 grams or 750 milliliters 1.0 1.0
popcorn, popped, with oil 1 ounce 28.4 grams 1.0 1.5
popcorn, air-popped, no oil 3 cups 24 grams or 750 milliliters 1.0  
potato chips, baked 18 chips or 0.75 ounce 18 chips or 21.3 grams    
potato chips, plain 9 to 13 chips or 3/4 ounce 9 to 13 chips or 21.3 grams 1.0 2.0
pretzels, hard, plain 3 twists or 0.75 ounce 3 twists or 213 grams    
pretzels, soft 1/3 small 20.5 grams    
rice cake 2 2    
Saltines, soda or oyster crackers 6 saltines or 20 oyster 6 saltines, 18 grams or 20 oyster, 20 grams    
tortilla chips, fat-free 0.75 ounce 21.3 grams    
tortilla chips, white corn, plain 0.75 ounce 21.3 grams    
whole wheat crackers 5 5 1.0 1.0
whole wheat crackers, reduced-fat (Triscuit) 5 5    

GRAINS, RICE, PASTA

Food U.S. Serving Size Metric Serving Size
barley, pearled, cooked 1/3 cup 51.8 grams or 80 milliliters
bulgur wheat, cooked 1/2 cup 91 grams or 125 milliliters
couscous, cooked 1/3 cup 51.8 grams or 80 milliliters
kasha, cooked 1/2 cup 84 grams or 125 milliliters
macaroni, elbow, spiral, small shells, cooked 1/3 cup 46.2 grams or 80 milliliters
millet grain, cooked 1/3 cup 57.4 grams or 80 milliliters
noodles, egg, cooked 1/3 cup 52.8 grams or 80 milliliters
polenta, fat-free, cooked 1/3 cup 80 milliliters
quinoa, cooked 1/3 cup 61.1 grams or 80 milliliters
rice, brown, long grain, cooked 1/3 cup 64.4 grams or 80 milliliters
rice, white, long grain, cooked 1/3 cup 52.1 grams or 80 milliliters
rice, white, long grain, instant, cooked 1/3 cup 54.5 grams or 80 milliliters
spaghetti, cooked 1/3 cup 46.2 grams or 80 milliliters
tabbouleh, prepared 1/2 cup 125 milliliters
wild rice, cooked 1/2 cup 82 grams or 125 milliliters

STARCHY VEGETABLES

Food U.S. Serving Size Metric Serving Size Starch Fats
carrot juice, canned 5.3 fluid ounces or 2/3 cup 160 milliliters    
cassava, cooked 1/3 cup 80 milliliters    
corn, yellow kernel, cooked 1/2 cup 82 grams or 125 milliliters    
corn yellow kernel, whole ear, cooked 1/2 large ear 7 3/4" to 9" long or 1/3 cup 1/2 large ear 20 to 23 centimeters long or 59 grams    
French fries, potatoes, frozen, home prepared, oven cooked 10 sticks 10 sticks or 50 grams 1.0 0.5
hash brown potatoes, frozen, plain, cooked 1/3 cup or 2 patties 3" x 1 1/2" x 1/2" 51.5 grams or 60 milliliters or 2 patties 8 x 4 x 2 centimeters 1.0 1.0
hash brown potatoes, home prepared 1/4 cup 39 grams or 60 milliliters 1.0 1.0
hominy, canned 3/4 cup 123.8 grams or 180 milliliters    
mixed vegetables with pasta, cooked 1 cup 250 milliliters    
mixed vegetables, corn, lima beans, peas, green beans, carrots, canned 1 cup 182 grams or 260 milliliters    
mixed vegetables, frozen, cooked 3/4 cup 136.5 grams or 180 milliliters    
parsnips, cooked 1/2 cup 78 grams or 125 milliliters    
peas, green, frozen, cooked 1/2 cup 80 grams or 125 milliliters    
plantain, cooked 1/3 cup 50.8 grams or 80 milliliters    
potato, baked 1/2 potato 2 1/3" x 4 3/4" 1/2 potato 6 x 12 entimeters or 78 grams    
potato, boiled, with skin 1/2 potato 1/2 potato or 68 grams    
potato, boiled without skin 1/2 cup 78 grams or 125 milliliters    
potato, mashed with milk and butter 1/2 cup 105 grams or 125 milliliters 1.0 1.0
potatoes, mashed, from dried granules with milk and margarine 1/2 cup 105 grams or 125 milliliters 1.0 1.0
pumpkin, canned 1 cup 245 grams or 250 milliliters    
spaghetti sauce, ready to serve (marinara) 1/2 cup 128 grams or 125 milliliters    
squash, winter, cooked 1 cup 205 grams or 250 milliliters    
succotash, corn and lima beans 1/2 cup 85 grams or 125 milliliters    
sweet potato, boiled, mashed without skin 1/4 cup 82 grams or 60 milliliters    
sweet potato, canned, syrup pack 1/3 cup 75.2 grams or 80 milliliters    
sweet potato, cooked in skin 1/2 large 90 grams    
yams, cooked 1/2 cup 68 grams or 125 milliliters    

SAUCES & GRAVY

Food U.S. Serving Size Metric Serving Size Starch Carbohydrate Choice Fats
gravy, beef, canned 1/2 cup 116.5 grams or 125 milliliters 0.5   0.5
gravy, chcken 1/2 cup 119 grams or 125 milliliters 0.5   0.5
sweet and sour sauce 3 tablespoons 45 grams or 45 milliliters   1.0  

SNACK BARS

Food U.S. Serving Size Metric Serving Size Starch Fats
breakfast bar cornflake crust with fruit 1 1 2.0  
breakfast bar, oats, raisins, coconut 1 1 2.0 1.0
granola bar 1 ounce 28 grams 1.0 1.0
granola bar, chewy, low-fat 1 ounce 37 grams 2.0  
meal replacement bar 1 medium bar or 2 ounces 1 medium bar 2.0 1.0
meal replacement bar 1 small bar or 1 1/3 ounces 1 small bar 1.5 0 to 1
trail mix, candy and nut 1 ounce 30 grams 1.0 2.0
trail mix, dried fruit 1 ounce 30 grams 1.0 1.0

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