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Starch List
Cereals, grains, pasta, breads, crackers, snacks, starchy vegetables, & cooked beans, peas, & lentils are starches. In general, one starch is:
- 1/2 cup of cereal, grain, pasta, or starchy vegetable.
- 1 ounce of a bread product, such as 1 slice of bread.
- 3/4 to 1 ounce of most snack foods. (Some snack foods may also have added fat)
Nutrition Tips
- Most starch choices are good sources of B vitamins.
- Foods made from whole grains are good sources of fiber.
- Beans, peas, & lentils are a good source of protein & fiber.
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Selection Tips
- Choose starches made with little fat as often as you can.
- Starchy vegetables prepared with fat count as one starch & one fat.
- Bagels or muffins can be 2, 3, or 4 ounces in size, & can therefore count as 2, 3, or 4 starch choices. Check the size you eat.
- Beans, peas, & lentils are also found on the Meat & Meat Substitutes list.
- Regular potato chips & tortilla chips are found on the Other Carbohydrates list.
- Most of the serving sizes are measured after cooking.
- Always check Nutrition Facts on the food label.
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One starch exchange equals
15 grams carbohydrate,
3 grams protein,
0-1 grams fat, and
80 calories.
Bread
Bagel........................................................1/2 (1 oz)
Bread, reduced-calorie...............2 slices (1 1/2 oz)
Bread, white, whole-wheat,
pumpernickel, rye...............................1 slice (1 oz)
English Muffin.....................................................1/2
Hot dog or hamburger bun........................1/2 (1 oz)
Pita, 6 in. across.................................................1/2
Raisin bread, unfrosted.......................1 slice (1 oz)
Roll, plain, small..........................................1 (1 oz)
Tortilla, corn, 6 in. across......................................1
Tortilla, flour, 7-8 in. across...................................1
Waffle, 4 1/2 in. square, reduced-fat......................1
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Cereal And Grains
Bran Cereals........................................1/2 cup
Bulgur..................................................1/2 cup
Cereals................................................1/2 cup
Cereals, unsweetened,
ready-to-eat.........................................3/4 cup
Cornmeal (dry).....................................3 Tbsp
Couscous............................................1/3 cup
Flour (dry)............................................3 Tbsp
Granola, low-fat...................................1/4 cup
Grape-Nuts..........................................1/4 cup
Grits.....................................................1/2 cup
Kasha...................................................1/2 cup
Millet....................................................1/4 cup
Muesli..................................................1/4 cup
Oats......................................................1/2 cup
Pasta....................................................1/2 cup
Puffed cereal.....................................1 1/2 cup
Rice milk..............................................1/2 cup
Rice, white or brown.............................1/3 cup
Shredded Wheat...................................1/2 cup
Sugar-frosted cereal.............................1/2 cup
Wheat Germ..........................................3 Tbsp
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Starchy Vegetables
Baked beans....................................1/3 cup
Corn.................................................1/2 cup
Corn on cob, medium......................1 (5 oz)
Mixed vegetables with
corn, peas, or pasta...........................1 cup
Peas, green.....................................1/2 cup
Plantain...........................................1/2 cup
Potato, baked or boiled........1 small (3 oz)
Potato, mashed..............................1/2 cup
Squash, winter
(acorn, butternut)...............................1 cup
Yam, sweet potato, plain................1/2 cup
Crackers And Snacks
Animal crackers....................................8
Graham crackers, 2 1/2 in. square.......3
Matzoh..........................................3/4 oz
Melba toast................................4 slices
Oyster crackers..................................24
Popcorn (popped, no fat added
or low-fat microwave)...................3 cups
Pretzels........................................3/4 oz
Rice cakes, 4 in. across.......................2
Saltine-type crackers............................6
Snack chips, fat-free
(tortilla, potato)..................15-20 (3/4 oz)
Whole-wheat crackers,
no fat added..........................2-5 (3/4 oz)
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Beans, Peas, And Lentils
(Count as 1 starch exchange, plus 1 very lean meat exchange)
Beans & peas (garbanzo, pinto,
kidney, white, split, black-eyed)....................1/2 cup
Lima beans....................................................2/3 cup
Lentils............................................................1/2 cup
Miso
(=400 mg or more sodium per exchange)......3 Tbsp
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Starchy Foods Prepared with Fat
(Count as 1 starch exchange, plus 1 fat exchange)
Biscuit, 2 1/2 in. across........................1
Chow mein noodles....................1/2 cup
Corn bread, 2 in. cube................1 (2 oz)
Crackers, round butter type..................6
Croutons........................................1 cup
French-fried potatoes..........16-25 (3 oz)
Granola.......................................1/4 cup
Muffin, small.........................1 (1 1/2 oz)
Pancake, 4 in. across...........................2
Popcorn, microwave....................3 cups
Sandwich crackers, cheese
or peanut butter filling..........................3
Stuffing, bread (prepared)...........1/3 cup
Taco shell, 6 in. across........................2
Waffle, 4 1/2 in. Square........................1
Whole-wheat crackers,
fat added..................................4-6 (1 oz)
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Starches often swell in cooking,
so a small amount of uncooked starch will become
a much larger amount of cooked food.
The following table shows some of the changes.
Food (Starch Group)
Oatmeal
Cream of Wheat
Grits
Rice
Spaghetti
Noodles
Macaroni
Dried beans
Dried peas
Lentils
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Uncooked
3 Tbsp
2 Tbsp
3 Tbsp
2 Tbsp
1/4 cup
1/3 cup
1/4 cup
1/4 cup
1/4 cup
3 Tbsp
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Cooked
1/2 cup
1/2 cup
1/2 cup
1/3 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
1/2 cup
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Common Measurements
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3 tsp= 1 Tbsp
4 Tbsp= 1/4 cup
5 1/3 Tbsp= 1/3 cup
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4 ounces= 1/2 cup
8 ounces= 1 cup
1 cup= 1/2 pint
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Kimberly Advent Site Owner
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