HELP – DESSERTS & SWEETS SERVINGS

Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed.
These foods have more than one ingredient and are a combination of sweeteners, starch, meat and fat.
Carbohydrate choices can be counted as starch.
The additional fat, meat and carbohydrate choices servings listed in desserts and sweets should be deducted from the meal or snack at which it is eaten.

Food U.S. Serving Size Metric Serving Size Starch Carbohydrate Choice Meat Medium Fat Fats
angel food cake, no frosting 1/12 of 10" cake or 2 ounce slice 1/12 of 25 centimeter cake or 50 gram slice 2.0      
apple pie, 2 crust 1/6 of 8' pie 1/6 of 20 centimeter pie of 117 grams 3.0 1.0   2.0
brownie, no frosting one 2 3/4" x 2 3/4" x 7/8" one 3 x 3 x 2 centimeters or 56 grams 2.0     2.0
cake, with frosting one 2" square one 5 centimeter square 2.0     1.0
chocolate chip cookie 2 cookies 2 1/4" diameter 2 cookies 6 centimeter diameter 1.0     2.0
chocolate chip cookies, sugar-free 3 small 3 small 1.0     1 to 2
chocolate sandwich cookie with crème filling 2 small 2 small or 23 grams 1.0     1.0
cupcake, chocolate with frosting, low-fat 1 cupcake 1 cupcake or 43 grams 2.0      
cupcake, with frosting 1 small 1 small 2.0     1 to 1.5
custard pie 1/6 of 8" pie 1/6 or 20 centimeter pie or 105 grams 1.5     2.5
flan custard 1/2 cup 153 grams or 125 milliliters 2.0   1.0  
fruit cobbler 1/2 cup 125 milliliters 3.0     1.0
gelatin, regular 1/2 cup 135 grams or 125 milliliters   1.0    
gingersnap cookie 3 3        
pound cake 1/12 of 12 cake 1/12 of 30 centimeter cake or 28 grams 1.0     1.0
pudding, made with reduced-fat milk 1/2 cup 125 milliliters   2.0    
pudding, sugar-free, made with fat-free milk 1/2 cup 125 milliliters   1.0    
pumpkin pie 1/8 of 8" pie 1/8 of 20 centimeter pie or 124.4 grams 3.0     2.5
snack cake, crème filled, chocolate with frosting 1 1 2.0     1.5
snack cake, crème filled, sponge 1 1 2.0     1.0
vanilla wafers 5 5 1.0     1.0

FROZEN DESSERTS

Food U.S. Serving Size Metric Serving Size Carbohydrate Choice Fats
ice cream, chocolate 1/2 cup 66 grams or 125 milliliters 1.0 2.0
ice cream, fat-free 1/2 cup 68 grams or 125 milliliters 1.5  
ice cream, no sugar added 1/2 cup 69 grams or 125 milliliters 1.0 1.0
ice cream, vanilla 1/2 cup 66 grams or 125 milliliters 1.0 2.0
ice cream, light, vanilla 1/2 cup 76 grams or 125 milliliters 1.0 1.0
ice cream, vanilla, rich 1/2 cup 107 grams 125 milliliters 1.0 3.0
ice frozen bar, lime 1/2 cup 99 grams or 125 milliters 2.0  
pop, frozen bar, 100% juice 3 ounce bar 92 gram bar 1.0  
pop, frozen bar, juice 1 1 0.5  
sherbert, orange 1/2 cup 74 grams or 125 milliliters 2.0  
sorbet 1/2 cup 125 milliliters 2.0  
yogurt, frozen 1/2 cup 72 grams or 125 milliliters 1.0 0 to 1
yogurt, frozen, fat-free 1/3 cup 61.4 grams or 80 milliliters 1.0  

PASTRIES

Food U.S. Serving Size Metric Serving Size Carbohydrate Choice Fats
banana nut bread 1 slice 1" thick 1 slice 3 centimeters thick or 60 grams 2.0 1.0
croissant 1 mini or 1/2 large 1 mini or 1/2 large or 33.5 grams 1.0 1.0
Danish cheese pastry 1 1 2.0 3.0
Danish fruity pastry one 4 1/4" diameter one 11 centimeter diameter 2.5 2.0
doughnut, cake type, plain 1 medium 3 3/4" diameter 1 medium 9 centimeters diameter or 54 grams 1.5 2.0
doughnut, yeast type, glazed one 3 3/4" diameter one 9 centimeters diameter 2.0 2.0
muffin, blueberry 1 small 2 3/4" x 2" or 1/4 large 1 small 7 x 5 or 0.6 centimeters large or 66 grams 2.0 2.0
sweet roll, cinnamon with raisins 1 roll 2 3/4" square 1 roll 7 centimeters square or 60 grams 2.0 2.0
toaster pastries, fruit 1 toaster pastry or Pop Tart 1 toaster pastry or Pop Tart or 54 grams 2.5 1.0

SWEETS

Food U.S. Serving Size Metric Serving Size Carbohydrate Choice Fats
chocolate kiss candy 5 5 1.0 1.0
chocolate or peanut candy bar 2 fun bars or 1 ounce 2 fun bars or 30 grams 1.5 1.5
chocolate syrup 2 tablespoons 30 milliliters or 39 grams 2.0  
fruit leather rolls 1/2 ounce roll 1 roll or 14 grams 1.0  
fruit spread, 100% fruit 1 1/2 tablespoons 27 grams or 22.5 milliliters 1.0  
gumdrops 4 4 1.0  
hard candy 3 pieces 3 pieces or 18 grams 1.0  
honey 1 tablespoon 15 milliliters or 21 grams 1.0  
jam or preserves 1 tablespoon 20 grams or 15 milliliters 1.0  
jelly 1 tablespoon 21 grams or 15 milliliters 1.0  
milk chocolate candy bar 3 miniature bars 3 miniature bars or 21 grams 1.0 1.0
milk chocolate candy bar with almonds 1.45 ounce 41 gram bar 1.5 3.0
sugar, granulated 1 tablespoon or 4.5 packets or 5.5 cubes 12.6 grams or 15 milliliters 1.0  
syrup, maple 1 tablespoon 15 milliliters 1.0  
syrup, pancake type 1 tablespoon 15 milliliters 1.0  
syrup, pancake, light or reduced calorie 2 tablespoons 30 milliliters or 30 grams 1.0  

SODA AND ENERGY DRINKS

Food U.S. Serving Size Metric Serving Size Carbohydrate Choice Fats
cocoa mix, powder 2 heaping teaspoons or 2/3 envelope 18.8 grams or 10 heaping milliters 1.0  
cola carbonated beverage 12 fluid onces or 1 1/2 cup 360 milliliters 2.5  
cranberry juice cocktail 4 fluid ounces or 1/2 cup 125 milliliters 1.0  
energy drink (Red Bull) 8.3 fluid ounces 250 milliliters 2.0  
fruit punch drink (Hawaiian Punch) 8 fluid ounes or 1 cup 250 milliliters 20  
ginger ale carbonated beverage 12 fluid ounces or 1 1/2 cup 360 milliliters 2.5  
hot chocolate 0.7 ounce envelope 1 envelope or 20 grams 1.0 1.0
hot chocolate, sugar-free 0.53 ounce envelope 1 envelope or 15 grams 1.0  
lemonade powder 4 teaspoons or 1/2 scoop 1/2 scoop or 20 milliliters or 18 grams 1.0  
lemonade, prepared 8 fluid ounces or 1 cup 250 milliliters 2.0  
lemon-lime carbonated beverage 12 fluid ounces or 1 1/2 cup 360 milliliters 2.5  
Mountain Dew carbonated beverage 12 fluid ounces or 1 1/2 cup 360 milliliters 2.5  
root beer carbonated beverage 12 fluid ounces or 1 1/2 cup 360 milliliters 2.5  
sports drink (Gatorade) 8 fluid ounces or 1 cup 250 milliliters 1.0  
tonic water 12 fluid ounces or 1 1/2 cup 360 milliliters 2.0  

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