The Flying  Dutchman |
| The Flying Dutchman |
Carbs |
| Description | Serving Size | Carbs |
|
COMBO |
| Bean Soup | 1 cup |
15 |
| Black-eyed peas | 1/2 cup |
15 |
| Broth-type soup | 1 cup (8 oz) |
15 |
| Chicken noodle soup | 1 cup (8 oz) |
15 |
| Chili with beans | 1 cup (8 oz) |
30 |
| Chow mein (without noodles or rice) | 2 cups (16 oz) |
15 |
| Chow mein noodles | 1/2 cup |
15 |
| Corn bread, 2 in. cube | 1 (2 oz) |
15 |
| Crackers, round butter type | 6 |
15 |
| Cream (made with water) soup | 1 cup (8 oz) |
15 |
| Croutons | 1 cup |
15 |
| Entree with less than 300 calories | 1 (8 oz) |
30 |
| French-fried potatoes | 16-25 (3 oz) |
15 |
| Garbanzo beans | 1/2 cup |
15 |
| Granola | 1/4 cup |
15 |
| Hummus | 1/3 cup |
15 |
| Kidney beans | 1/2 cup |
15 |
| Lasagna | 1 cup (8 oz) |
30 |
| Lentils | 1/2 cup |
15 |
| Lima beans | 2/3 cup |
15 |
| Macaroni and cheese | 1 cup (8 oz) |
30 |
| Miso | 3 Tbsp |
15 |
| Pancake, 4 in. across | 2 |
15 |
| Pinto beans | 1/2 cup |
15 |
| Pizza, cheese, thin crust | 1/4 of 10 in. (5 oz) |
30 |
| Pizza, meat topping, thin crust | 1/4 of 10 in. (5 oz) |
30 |
| Pot pie | 1 (7 oz) |
30 |
| Salisbury steak with gravy, mashed potato | 1 (11 oz) |
30 |
| Spaghetti with meatballs | 1 cup (8 oz) |
30 |
| Split pea (made with water) soup | 1/2 cup (4 oz) |
15 |
| Split peas | 1/2 cup |
15 |
| Stuffing, bread (prepared) | 1/3 cup |
15 |
| Taco shell, 6 in. across | 2 |
15 |
| Tomato (made with water) soup | 1 cup (8 oz) |
15 |
| Tuna noodle casserole | 1 cup (8 oz) |
30 |
| Turkey with gravy, mashed potato, dressing | 1 (11 oz) |
30 |
| Vegetable beef soup | 1 cup (8 oz) |
15 |
| White beans | 1/2 cup |
15 |
| Whole-wheat crackers, fat added | 4-7 (1 oz) |
15 |
| Exchange | Description | Serving Size | Carbs |
|
FRUIT |
| Apple juice/cider | 1/2 cup |
15 |
| Apple, unpeeled, small | 1 (4 oz) |
15 |
| Apples, dried | 4 rings |
15 |
| Applesauce, unsweetened | 1/2 cup |
15 |
| Apricots, canned | 1/2 cup |
15 |
| Apricots, dried | 8 halves |
15 |
| Apricots, fresh | 4 whole (5 1/2 oz) |
15 |
| Banana, small | 1 (4 oz) |
15 |
| Blackberries | 3/4 cup |
15 |
| Blueberries | 3/4 cup |
15 |
| Cantaloupe, small | 1/3 mellon (11 oz) or 1 cup cubes |
15 |
| Cherries, sweet, canned | 1/2 cup |
15 |
| Cherries, sweet, fresh | 12 (3 oz) |
15 |
| Cranberry juice cocktail | 1/3 cup |
15 |
| Cranberry juice cocktail, reduced-calorie | 1 cup |
15 |
| Cranberry sauce, jellied | 1/4 cup |
15 |
| Dates | 3 |
15 |
| Figs, dried | 1 1/2 |
15 |
| Figs, fresh | (3 1/2 oz) |
15 |
| Fruit cocktail | 1/2 cup |
15 |
| Fruit juice bars, frozen, 100% juice | 1 bar (3 oz) |
15 |
| Fruit juice blends, 100% juice | 1/3 cup |
15 |
| Grape juice | 1/3 cup |
15 |
| Grapefruit juice | 1/2 cup |
15 |
| Grapefruit sections, canned | 3/4 cup |
15 |
| Grapefruit, large | 1/2 (11 oz) |
15 |
| Grapes, small | 17 (3 oz) |
15 |
| Honeydew melon | 1 slice (10 oz) or 1 cup cubes |
15 |
| Kiwi | 1 (3 1/2 oz) |
15 |
| Mandarin oranges, canned | 3/4 cup |
15 |
| Mango, small | (5 1/2 oz) or 1/2 cup |
15 |
| Nectarine, small | 1 (5 oz) |
15 |
| Orange juice | 1/2 cup |
15 |
| Orange, small | 1 (6 1/2 oz) |
15 |
| Papaya | 1/2 fruit (8 oz) or 1 cup |
15 |
| Peach, medium, fresh | 1 (6 oz) |
15 |
| Peaches, canned | 1/2 cup |
15 |
| Pear, large, fresh | 1/2 (4 oz) |
15 |
| Pears, canned | 1/2 cup |
15 |
| Pineapple juice | 1/2 cup |
15 |
| Pineapple, canned | 1/2 cup |
15 |
| Pineapple, fresh | 3/4 cup |
15 |
| Plums, canned | 1/2 cup |
15 |
| Plums, small | 2 (5 oz) |
15 |
| Prune juice | 1/3 cup |
15 |
| Prunes, dried | 3 |
15 |
| Raisins | 2 Tbsp |
15 |
| Raspberries | 1 cup |
15 |
| Strawberries | 1 1/4 cup whole berries |
15 |
| Tangerines, small | 2 (8 oz) |
15 |
| Watermelon | 1 slice (13 1/2 oz) or 1/4 cup cubes |
15 |
| Description | Serving Size | Carbs |
|
OCCASIONAL |
| Angel food cake | 1/12th cake |
30 |
| Biscuit, 2 1/2 in. across | 1 |
15 |
| Brownie | 2 in. square |
15 |
| Cake, frosted | 2 in. square |
30 |
| Cake, unfrosted | 2 in. square |
15 |
| Cookie | 2 small |
15 |
| Cookie, fat-free | 2 small |
15 |
| Cupcake, frosted | 1 small |
30 |
| Doughnut, glazed | 3 3/4 in. across (2 oz) |
30 |
| Doughnut, plain cake | 1 medium (1 1/2 oz) |
30 |
| Fruit snacks | 1 roll (3/4 oz) |
15 |
| Fruit spreads, 100% fruit | 1 Tbsp |
15 |
| Gelatin, regular | 1/2 cup |
15 |
| Gingersnaps | 3 |
15 |
| Granola bar | 1 bar |
15 |
| Granola bar, fat-free | 1 bar |
30 |
| Ice cream | 1/2 cup |
15 |
| Ice cream, fat-free, no sugar added | 1/2 cup |
15 |
| Ice cream, light | 1/2 cup |
15 |
| Jam or jelly, regular | 1 Tbsp |
15 |
| Milk, chocolate, whole | 1 cup |
30 |
| Muffin, small | 1 (1 1/2 oz) |
15 |
| Pie, fruit, 2 crusts | 1/6 pie |
45 |
| Popcorn, microwave | 3 cups |
15 |
| Potato chips | 12-18 (1 oz) |
15 |
| Pudding, regular (made with low-fat milk) | 1/2 cup |
30 |
| Pudding, sugar-free (made with low-fat milk) | 1/2 cup |
15 |
| Salad dressing, fat-free | 1/4 cup |
15 |
| Sandwich crackers, cheese or peanut butter filling | 3 |
15 |
| Sherbert, sorbet | 1/2 cup |
30 |
| Spaghetti or pasta sauce, canned | 1/2 cup |
15 |
| Sweet roll or Danish | 1 (2 1/2 oz) |
30 |
| Syrup, light | 2 Tbsp |
15 |
| Syrup, regular | 1 Tbsp |
15 |
| Tortilla chips | 6-12 (1 oz) |
15 |
| Vanilla wafers | 5 |
15 |
| Yogurt, low-fat with fruit | 1 cup |
45 |
| Yogurt, frozen, fat-free, no sugar added | 1/2 cup |
15 |
| Yogurt, frozen, low-fat, fat-free | 1/3 cup |
15 |
| Description | Serving Size | Carbs |
|
FAT |
| Avocado, medium | 1/8 (1 oz) |
0 |
| Bacon, cooked | 1 slice (20 slices/lb) |
0 |
| Butter: reduced-fat | 1 Tbsp |
0 |
| Butter: stick | 1 tsp |
0 |
| Butter: whipped | 2 tsp |
0 |
| Chitterlings, boiled | 2 Tbsp (1/2 oz) |
0 |
| Coconut | 2 Tbsp |
0 |
| Cream cheese: reduced-fat | 2 Tbsp (1 oz) |
0 |
| Cream cheese: regular | 1 Tbsp (1/2 oz) |
0 |
| Cream, half and half | 2 Tbsp |
0 |
| Margarine: lower-fat (30% to 50% vegetable oil) | 1 Tbsp |
0 |
| Margarine: stick, tub, or squeeze | 1 tsp |
0 |
| Mayonnaise: reduced fat | 1 Tbsp |
0 |
| Mayonnaise: regular | 1 tsp |
0 |
| Miracle Whip Salad Dressing: reduced-fat | 1 Tbsp |
0 |
| Miracle Whip Salad Dressing: regular | 2 tsp |
0 |
| Nuts: almonds, cashews | 6 nuts |
0 |
| Nuts: mixed (50% peanuts) | 6 nuts |
0 |
| Nuts: peanuts | 10 nuts |
0 |
| Nuts: pecans | 4 halves |
0 |
| Nuts: walnuts, English | 4 halves |
0 |
| Oil: canola | 1 tsp |
0 |
| Oil: corn | 1 tsp |
0 |
| Oil: olive | 1 tsp |
0 |
| Oil: peanut | 1 tsp |
0 |
| Oil: safflower | 1 tsp |
0 |
| Oil: soybean | 1 tsp |
0 |
| Olives: green, stuffed | 10 large |
0 |
| Olives: ripe (black) | 8 large |
0 |
| Peanut Butter | 2 tsp |
0 |
| Pumpkin seeds | 1 Tbsp |
0 |
| Salad dressing: reduced-fat | 2 Tbsp |
0 |
| Salad dressing: regular | 1 Tbsp |
0 |
| Sesame Seeds | 1 Tbsp |
0 |
| Shortening or lard | 1 tsp |
0 |
| Sour cream: reduced-fat | 3 Tbsp |
0 |
| Sour cream: regular | 2 Tbsp |
0 |
| Sunflower seeds | 1 Tbsp |
0 |
| Tahini Paste | 2 tsp |
0 |
| Description | Serving Size | Carbs |
|
MEAT |
| 4.5%-fat cottage cheese | 1/4 cup |
0 |
| Bacon | 3 slices (20 slices/lb) |
0 |
| Bologna | 1 oz |
0 |
| Cheese: 1 gram or less fat per ounce | 1 oz |
0 |
| Cheese: 3 grams or less fat per ounce | 1 oz |
0 |
| Chicken | 1 oz |
0 |
| Cornish Hen | 1 oz |
0 |
| Crab | 1 oz |
0 |
| Egg | 1 |
0 |
| Egg substitutes | 1/4 cup |
0 |
| Egg whites | 2 |
0 |
| Fat-free cheese | 1 oz |
0 |
| Feta | 1 oz |
0 |
| Fish: fresh or frozen | 1 oz |
0 |
| Flank steak | 1 oz |
0 |
| Ground beef | 1 oz |
0 |
| Ground chicken | 1 oz |
0 |
| Ground pork | 1 oz |
0 |
| Ground round | 1 oz |
0 |
| Ground turkey | 1 oz |
0 |
| Ham | 1 oz |
0 |
| Hot Dog | 1 oz |
0 |
| Imitation shellfish | 1 oz |
0 |
| Lamb | 1 oz |
0 |
| Lean pork | 1 oz |
0 |
| Lobster | 1 oz |
0 |
| Meat loaf | 1 oz |
0 |
| Mozzarella | 1 oz |
0 |
| Nonfat or lowfat cottage cheese | 1/4 cup |
0 |
| Oysters | 6 medium |
0 |
| Peanut butter | 2 Tbsp |
0 |
| Pork sausage | 1 oz |
0 |
| Ricotta | 1/4 cup |
0 |
| Round sirloin | 1 oz |
0 |
| Salami | 1 oz |
0 |
| Sardines (canned) | 2 medium |
0 |
| Scallops | 1 oz |
0 |
| Shellfish: clams | 1 oz |
0 |
| Shrimp | 1 oz |
0 |
| Soy milk | 1 cup |
0 |
| Spareribs | 1 oz |
0 |
| Steak | 1 oz |
0 |
| Tempeh | 1/4 cup |
0 |
| Tenderloin roast | 1 oz |
0 |
| Tofu | 4 oz or 1/4 cup |
0 |
| Tuna: fresh or canned in water | 1 oz |
0 |
| Turkey | 1 oz |
0 |
| Veal | 1 oz |
0 |
| Description | Serving Size | Carbs |
|
STARCH |
| Animal crackers | 8 |
15 |
| Bagel | 1/2 (1 oz) |
15 |
| Baked beans | 1/3 cup |
15 |
| Bran cereals | 1/2 cup |
15 |
| Bread | 1 slice |
15 |
| Bread sticks | 2 (2/3 oz) |
15 |
| Bread, reduced-calorie | 2 slices (1 1/2 oz) |
15 |
| Bulgur | 1/2 cup |
15 |
| Cereals, unsweetened | 3/4 cup |
15 |
| Corn | 1/2 cup |
15 |
| Corn on cob | 1 (5 oz) |
15 |
| Cornmeal (dry) | 3 Tbsp |
15 |
| Couscous | 1/3 cup |
15 |
| English muffin | 1/2 |
15 |
| Flour (dry) | 3 Tbsp |
15 |
| Graham crackers, 2 1/2 in. square | 3 |
15 |
| Granola, low-fat | 1/4 cup |
15 |
| Grits | 1/2 cup |
15 |
| Hamburger bun | 1/2 (1 oz) |
15 |
| Hot dog bun | 1/2 (1 oz) |
15 |
| Kasha | 1/2 cup |
15 |
| Matzoh | 3/4 oz |
15 |
| Melba toast | 4 slices |
15 |
| Millet | 1/4 cup |
15 |
| Muesli | 1/4 cup |
15 |
| Oats | 1/2 cup |
15 |
| Oyster crackers | 24 |
15 |
| Pasta | 1/2 cup |
15 |
| Peas, green | 1/2 cup |
15 |
| Pita, 6 in. across | 1/2 |
15 |
| Plantain | 1/2 cup |
15 |
| Popcorn | 3 cups |
15 |
| Potato, baked or boiled | 1 small (3 oz) |
15 |
| Potato, mashed | 1/2 cup |
15 |
| Pretzels | 3/4 oz |
15 |
| Puffed cereal | 1 1/2 cups |
15 |
| Raisin bread | 1 slice (1 oz) |
15 |
| Rice cakes, 4 in. across | 2 |
15 |
| Rice milk | 1/2 cup |
15 |
| Rice, white or brown | 1/3 cup |
15 |
| Roll | 1 (1 oz) |
15 |
| Saltine-type crackers | 6 |
15 |
| Snack chips, fat-free (tortilla, potato) | 15-20 (3/4 oz) |
15 |
| Squash, acorn | 1 cup |
15 |
| Squash, butternut | 1 cup |
15 |
| Sugar-frosted cereal | 1/2 cup |
15 |
| Tortilla, corn, 6 in. across | 1 |
15 |
| Tortilla, flour, 7-8 in. across | 1 |
15 |
| Waffle, 4 1/2 in. square | 1 |
15 |
| Wheat germ | 3 Tbsp |
15 |
| Whole-wheat crackers, no fat added | 2-5 (3/4 oz) |
15 |
| Yam, sweet potato | 1/2 cup |
15 |
| Description | Serving Size | Carbs |
|
FREE |
| Bouillon or broth, low sodium | unlimited |
0 |
| Bouillon, broth, consomme | unlimited |
0 |
| Candy, hard, sugar-free | 1 candy |
0 |
| Carbonated or mineral water | unlimited |
0 |
| Catsup | 1 Tbsp |
0 |
| Club soda | unlimited |
0 |
| Cocoa powder, unsweetened | 1 Tbsp |
0 |
| Coffee | unlimited |
0 |
| Cream cheese, fat-free | 1 Tbsp |
0 |
| Creamers, nondairy, liquid | 1 Tbsp |
0 |
| Creamers, nondairy, powerdered | 2 tsp |
0 |
| Diet soft drinks, sugar-free | unlimited |
0 |
| Drink mixes, sugar-free | unlimited |
0 |
| Flavoring extracts | unlimited |
0 |
| Garlic | unlimited |
0 |
| Gelatin dessert, sugar-free | unlimited |
0 |
| Gelatin, unflavored | unlimited |
0 |
| Gum, sugar-free | unlimited |
0 |
| Herbs, fresh or dried | unlimited |
0 |
| Horseradish | unlimited |
0 |
| Jam or jelly, low-sugar or light | 2 tsp |
0 |
| Lemon juice | unlimited |
0 |
| Lime juice | unlimited |
0 |
| Margarine, fat-free | 4 Tbsp |
0 |
| Margarine, reduced-fat | 1 tsp |
0 |
| Mayonnaise, fat-free | 1 Tbsp |
0 |
| Mayonnaise, reduced-fat | 1 tsp |
0 |
| Miracle Whip, nonfat | 1 Tbsp |
0 |
| Miracle Whip, reduced-fat | 1 tsp |
0 |
| Mustard | unlimited |
0 |
| Nonstick cooking spray | unlimited |
0 |
| Pickles, dill | 1 1/2 large |
0 |
| Pimento | unlimited |
0 |
| Salad dressing, fat-free | 1 Tbsp |
0 |
| Salad dressing, fat-free, Italian | 2 Tbsp |
0 |
| Salsa | 1/4 cup |
0 |
| Sour cream, fat-free, reduced-fat | 1 Tbsp |
0 |
| Soy sauce, regular or light | unlimited |
0 |
| Spices | unlimited |
0 |
| Sugar substitutes | unlimited |
0 |
| Syrup, sugar-free | 2 Tbsp |
0 |
| Tabasco or hot pepper sauce | unlimited |
0 |
| Taco sauce | 1 Tbsp |
0 |
| Tea | unlimited |
0 |
| Tonic water, sugar-free | unlimited |
0 |
| Vinegar | unlimited |
0 |
| Whipped topping, regular or light | 2 Tbsp |
0 |
| Wine, used in cooking | unlimited |
0 |
| Worcestershire sauce | unlimited |
0 |
| Description | Serving Size | Carbs |
|
MILK |
| 1% milk | 1 cup |
12 |
| 2% milk | 1 cup |
12 |
| Evaporated skim milk | 1/2 cup |
12 |
| Goat's milk | 1 cup |
12 |
| Kefir | 1 cup |
12 |
| Low-fat yogurt (unsweetened) | 1 cup |
12 |
| Nonfat dry milk |