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In general, 1 Starch serving (15 grams of carbohydrate) is:
- 1/2 cup of cooked cereal, grain, or starchy vegetable
- 1/3 cup of cooked rice or pasta
- 1 oz. of a bread product, such as 1 slice of bread
- 3/4 to 1 oz. of most snack foods
Bread
- Bread: 1 slice (1 oz.)
- Bun, hamburger or hot dog: ½ (1 oz.)
- Chapati, 6 inch across: 1
- Dosa, plain: 1
- English muffin: ½
- Matzoh: ¾ oz.
- Naan, 8 inch x ½ inch: ¼
- Papdam: 2
- Pita, 6 inch across: ½
- Phulka, 6 inch across: 1
- Roti, 6 inch across: ½
- Tortilla, 6 inch across: 1
- Tortilla, 10 inch across: 1/3
- Won ton skins: 3-5 skins (1 oz.)
Cereals and Grains
½ cup of cooked cereal or grain
- Cornmeal (dry): 3 Tbsp
- Granola, low-fat: ¼ cup
- Idli: 3 inch round
- Kasha: ½ cup
- Millet: 1/3 cup
- Oatmeal, cooked, non-instant: ½ cup
- Oats: ½ cup
- Pasta: 1/3 cup cooked
- Rice, white or brown: 1/3 cup cooked
- Rice congee: ¾ cup
- Wheat germ: 3 Tbsp
Starchy Vegetables
½ cup of starchy vegetable
- Cassava: ½ cup
- Corn: ½ cup
- Corn on the cob, large: ½ cob (5 oz.)
- Lotus root, ¼ inch thick, 2 ½ inch across: 10 slices
- Mixed vegetables with corn, peas, or pasta: 1 cup
- Peas, green: ½ cup
- Plantain: ½ cup
- Potato, boiled: ½ cup or ½ medium (3 oz.)
- Potato, baked with skin: ¼ large (3 oz.)
- Potato, mashed: ½ cup
- Squash (winter): 1 cup (Acorn squash, banana squash, butternut squash, pumpkin squash, spaghetti squash)
- Taro: 1/3 cup
- Water chestnuts: ½ cup
- Yam, sweet potato, plain: ½ cup
Beans, peas, and lentils (also count as 1 protein serving)
1/2 cup beans or peas
- Beans (garbanzo, kidney, mung, pinto, white) : ½ cup
- Dhal: ½ cup
- Edamame, shelled: 1 cup (also count as 2.5 protein servings)
- Lima beans: 2/3 cup
- Lentils: ½ cup
- Miso: 3 Tbsp
- Peas (black-eyed, split): ½ cup
Starchy foods (also counts as 1 fat serving)
- Chow mein noodles: ½ cup
- Hummus: 1/3 cup
- Popcorn, microwaved: 3 cups
- Snack chips: 9-13 (3/4 oz.)
- Stuffing, bread (prepared): 1/3 cup
- Whole-wheat crackers, fat added: 4-6 crackers (1 oz)
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