Food Nutrient Data for Choose Your Foods:

Exchange Lists for Diabetes, 2007

Source

Food

Serving Size

Grams
Cal
Fat
SFA
Trans PUFA MUFA Chol Sod
Carb Fiber Sugars Pro
per serv
(g)
(g)
(g)
(g)
(g)
(mg) (mg)
(g)
(g)
(g)
(g)
_________________________________________________________________________________________________________________________________________________________________

Fat-Free Milks/Low-Fat Milks

Label
01088
01088
Label
01082
01097
01085
Label
Label
01117

Acidophilus milk, fat-free

Buttermilk, fat-free
Buttermilk, low-fat (1%)
Lactaid, fat free
Milk, 1% (low-fat)
Milk, evaporated fat-free
Milk, fat-free (nonfat, skim)
Yogurt, flavored, fat-free, sweetened with Splenda
Yogurt, nonfat plain
Yogurt, plain low-fat

Mean
Standard Deviation
Coefficient of Variation

1
1
1
1
1
0.5
1
1
1
1

cup
cup
cup
cup
cup
cup
cup
container (6 oz)
container (6 oz)
container (6 oz)

240
245
245
245
244
128
245
170
170
170

90
98
98
80
110
100
90
80
82
107

0.2
0.0
2.2
0.0
2.5
0.3
0.2
0.3
0.3
2.6

0.1
0.0
1.3
0.3
1.5
0.2
0.1
0.2
0.2
1.7

0.0
Miss
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.0
0.1
0.0
0.1
0.0
0.0
0.0
0.0
0.1

0.1
0.0
0.6
0.1
0.7
0.1
0.1
0.1
0.1
0.7

5
0
10
5
15
5
4
3
12
10

125
257
257
125
125
147
130
85
112
119

13.0
11.7
11.7
13
13.0
14.5
13.0
11.0
12.0
12.0

0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0
0.0

13.0
11.7
11.7
13.0
12.0
14.5
12.0
8.0
11.2
12.0

9.0
8.1
8.1
8.1
8.0
9.7
9.0
7.0
8.2
8.9

95
11
12

1.1
1.1
106

0.7
0.7
106

0.0

0.0
0.0
107

0.3
0.3
106

8
4
53

138
51
37

12.5
1.1
9

0.0

11.8
1.8
16

8.5
0.8
10

Food Nutrient Data for Choose Your Foods:

Exchange Lists for Diabetes, 2007

Source

Food

Serving Size

Grams
Cal
Fat
SFA
Trans PUFA MUFA Chol Sod
Carb Fiber Sugars Pro
per serv
(g)
(g)
(g)
(g)
(g)
(mg) (mg)
(g)
(g)
(g)
(g)
_________________________________________________________________________________________________________________________________________________________________

Reduced-Fat Milks
Label
Label
Label
01079

Acidophilus milk, 2%
Kefir, made with 2% milk
Lactaid, reduced-fat
Milk, reduced-fat (2%)

Mean
Standard Deviation
Coefficient of Variation

1
1
1
1

cup
cup
cup
cup

240
236
240
244

128
120
130
130

4.7
4.6
5.0
5.0

3.0
3.0
3.0
3.0

0.2
0.0
0.0
0.0

0.2
0.2
0.2
0.2

1.3
1.3
1.3
1.4

19
19
19
20

123
70
125
130

11.2
13.0
13.0
12.0

0.0
2.0
0.0
0.0

12.1
10.0
12.1
12.0

7.9
9.0
7.9
8.1

120
17
14

4.5
0.8
19

2.7
0.7
25

0.0
0.1
224

0.2
0.0
29

1.2
0.3
23

18
2
10

104
31
30

10.8
3.4
31

0.4
0.9
224

10.3
3.1
30

7.6
1.5
20

Food Nutrient Data for Choose Your Foods:

Exchange Lists for Diabetes, 2007

Source

Food

Serving Size

Grams
Cal
Fat
SFA
Trans PUFA MUFA Chol Sod
Carb Fiber Sugars Pro
per serv
(g)
(g)
(g)
(g)
(g)
(mg) (mg)
(g)
(g)
(g)
(g)
_________________________________________________________________________________________________________________________________________________________________

Whole Milks
01096
01106
01077
Label

Milk, evaporated whole

Milk, goat, whole
Milk, whole
Yogurt, plain, made from whole milk

Mean
Standard Deviation
Coefficient of Variation

0.5
1
1
1

cup
cup
cup
cup

126
244
244
227

169
168
150
160

9.5
10.1
8.0
8.0

5.8
6.5
5.0
5.0

0.3
0.2
0.2
0.2

0.3
0.4
0.5
0.2

2.9
2.7
2.0
2.0

37
27
33
20

134
122
120
120

12.7
10.9
12.0
12.0

0.0
0.0
0.0
0.0

12.7
10.9
12.0
12.0

8.6
8.7
8.0
9.0

162
9
5

8.9
1.1
12

5.6
0.7
13

0.2
0.0
4

0.3
0.1
33

2.4
0.5
20

29
7
25

124
7
5

11.9
0.7
6

0.0

11.9
0.7
6

8.6
0.4
5

Food Nutrient Data for Choose Your Foods:

Exchange Lists for Diabetes, 2007

Source

Food

Serving Size

Grams
Cal
Fat
SFA
Trans PUFA MUFA Chol Sod
Carb Fiber Sugars Pro
per serv
(g)
(g)
(g)
(g)
(g)
(mg) (mg)
(g)
(g)
(g)
(g)
_________________________________________________________________________________________________________________________________________________________________

Dairy-Like Foods
Label
01102
01057
Label
Label
Label
Label
Label
Label
Label
Label

Chocolate milk, fat-free

Chocolate milk, whole
Eggnog, whole milk
Rice drink, fat-free or 1%, plain
Rice drink, low-fat, flavored
Smoothie, regular, yogurt-based, flavored
Soy milk, light
Soy milk, regular, plain
Yogurt and juice blend
Yogurt, low-carb, sweetened with Splenda
Yogurt with fruit, low-fat

1
1
0.5
1
1
1
1
1
1
1
1

cup
cup
cup
cup
cup
container (10 fl oz)
cup (8 fl oz)
cup
cup
container (6 oz)
container (6 oz)

240
250
127
252
236
295
240
245
236
170
170

160
208
171
90
122
260
100
115
150
70
150

0.0
8.5
9.5
1.5
2.0
3.3
2.0
4.1
0.0
3.0
1.5

0.0
5.3
5.6
0.0
0.0
2.0
0.0
0.5
0.0
1.5
1.0

0.0
0.3
0.1
Miss
0.0
0.0
0.0
0.0
0.0
0.0
0.0

0.0
0.3
0.4
0.7
1.0
0.1
1.0
2.5
0.0
0.1
0.0

0.0
2.5
2.8
0.7
0.5
0.9
0.5
1.0
0.0
0.7
0.3

5
30
75
0
0
12
0
0
0
15
5

220
150
69
70
70
130
90
107
55
70
100

31.0
25.9
17.2
18.0
25.0
49.7
15.0
11.0
34.0
5.0
28.0

0.0
2.0
0.0
0.0
0.0
0.0
0.0
1.5
0.0
0.0
0.0

28.0
23.8
10.7
14.5
18.0
45.7
10.0
6.0
32.0
5.0
26.0

9.0
7.9
4.8
1.1
1.0
8.0
5.0
8.0
3.0
5.0
6.0