Food Lists for Meal Planning

1

Food Exchange Lists

The following pages separate foods into these seven groups:

- Starches

- Fruits and Fruit Juices

- Milk, Yogurt, and Dairy-like foods

- Non-Starchy Vegetables

- Sweets, Desserts, and Other Carbohydrates

- Meats and Meat Substitutes

- Fats

At the top of each section you will find the amount of carbohydrate, protein, fat and calories found in

each selection. These food lists can be used for:

• counting carbohydrates

• counting calories

• counting grams of fat

• counting grams of protein

To help you make healthy food choices:

• milk products are separated by fat and calorie content

• meats and protein foods are separated by fat and calorie content

• dietary fats are divided into unsaturated and saturated sources

Compiled from: Choose Your Foods: Exchange Lists for Diabetes

American Dietetic Association and American Diabetes Association, 2008

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Starches

Breads and Flours

Each Serving = 15 g carbohydrate, 3 g protein, 0-1 g fat, 80 calories

Bagel 1/4 (1 oz)

Biscuit 1 (2 1/2 inches across)

Bread

Reduced-calorie

White, whole-grain, pumpernickel, rye,

unfrosted raisin

2 slices (1 1/2 oz)

1 slice (1 oz)

Bun (hotdog or hamburger) 1/2 bun (1 oz)

Chapatti, small 1 (6 inches across)

Cornbread 1 (1 3/4 inch cube or 1 1/2 oz)

English muffin 1/2

Flour, corn meal, wheat germ 3 Tbsp dry

Naan Indian Bread 1/4 (8 inches by 2 inches)

Pancake, 1/4 inch thick 1 (4 inches across)

Pita bread 1/2 pocket (6 inches across)

Roll, plain, small 1 (1 oz)

Stuffing, bread 1/3 cup

Taco shell or tostada shell 2 crisp shells (5 inches across)

Tortilla

Corn or flour, 6 inches across

Flour, 10 inches across

1

1/3

Waffle 1 (4-inch square, or 4 inches across)

Cereals, Grains and Pasta

Each Serving = 15 g carbohydrate, 3 g protein, 0-1 g fat, 80 calories

Barley, cooked 1/3 cup

Bran, dry

Oat bran

Wheat bran

1/4 cup

1/2 cup

Bulgur, cooked 1/2 cup

Cereals

Bran

Oats, oatmeal, cooked

Puffed

Shredded wheat, plain

Sugar-coated cereals

Unsweetened, ready-to-eat cereals

1/2 cup

1 1/2 cups

1/2 cup

3/4 cup

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Cereals, Grains and Pasta (continued)

Each Serving = 15 g carbohydrate, 3 g protein, 0-1 g fat, 80 calories

Couscous, cooked 1/3 cup

Granola, regular or low-fat 1/4 cup

Grits, cooked 1/2 cup

Kasha 1/2 cup

Millet, cooked 1/3 cup

Muesli 1/4 cup

Pasta, cooked 1/3 cup

Polenta, cooked 1/3 cup

Quinoa, cooked 1/3 cup

Rice, white or brown, cooked 1/3 cup

Tabbouleh, prepared 1/2 cup

Wheat germ, dry 3 Tbsp

Wild rice, cooked 1/2 cup

Starchy Vegetables

Each Serving = 15 g carbohydrate, 3 g protein, 0-1 g fat, 80 calories

Cassava 1/3 cup

Corn 1/2 cup

Corn on cob, large 1/2 cob (5 oz)

Hominy, canned 3/4 cup

Parsnips 1/2 cup

Peas, green 1/2 cup

Plantain, ripe 1/3 cup

Potato

Baked with skin

Boiled, all kinds

Mashed, with milk

French fried (oven baked)

1/4 large (3 oz)

1/2 cup or 1/2 medium (3 oz)

1/2 cup

1 cup (2 oz)

Pumpkin, canned, no sugar added 1 cup

Squash, winter (acorn, butternut) 1 cup

Succotash 1/2 cup

Yam, sweet potato 1/2 cup

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Snacks

Each Serving = 15 g carbohydrate, 3 g protein, 0-1 g fat, 80 calories

Animal crackers 8 crackers

Crackers

Crispbreads

Round-butter type

Saltine-type

Sandwich-style, with filling

Whole-wheat regular

2-5 (3/4 oz)

6

3

2-5 (3/4 oz)

Graham crackers (2 1/2 inch square) 3 squares

Matzoh 3/4 oz

Melba toast, 2-inch by 4-inch 4 pieces

Oyster crackers 20

Popcorn, popped 3 cups

Pretzels 3/4 oz

Rice cakes, 4 inches across 2

Snack chips

Baked

Regular

15-20 (3/4 oz)

9-13 (3/4 oz)

Beans, Peas and Lentils (Cooked)

(also found under Meat and Meat Substitutes)

Each Serving = 15 g carbohydrate, 7 g protein, 0-3 g fat, 125 calories

Baked beans 1/3 cup

Beans (black, garbanzo, kidney,

lima, navy, pinto, white)

1/2 cup

Lentils (brown, green, yellow) 1/2 cup

Peas (black-eyed, split) 1/2 cup

Refried beans, canned 1/2 cup

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Fruit and Fruit Juices

Fruit

Each Serving = 15 g carbohydrate, 0 g protein, 0 g fat, 60 calories

Note: the weights in parenthesis include the peel, skin, rind, and seeds

Apple, unpeeled, small 1 (4 oz)

Apples, dried 4 rings

Applesauce, unsweetened 1/2 cup

Apricots, fresh 4 whole (5 1/2 oz)

Apricot, dried 8 halves

Banana 1/2 large or 1 baby banana (4 oz)

Blackberries 3/4 cup

Blueberries 3/4 cup

Cantaloupe 1 cup cubed (11 oz)

Cherries

Sweet, canned

Sweet, fresh

1/2 cup

12 (3 oz)

Dates 3

Dried fruits 2 Tbsp

Figs 2 medium (3 1/2 oz)

Fruit cocktail 1/2 cup

Grapefruit

Large

Sections, canned

1/2 (11 oz)

3/4 cup

Grapes, small 17 (3 oz)

Honeydew 1 slice or 1 cup cubed (10 oz)

Kiwi 1 (3 1/2 oz)

Mandarin oranges, canned 3/4 cup

Mango 1/2 cup or 1/2 small (5 1/2 oz)

Nectarine, small 1 (5 oz)

Orange, small 1 (6 1/2 oz)

Papaya 1 cup cubed (8 oz)

Peach

Canned

Fresh, medium

1/2 cup

1 (6 oz)

Pear

Canned

Fresh, large

1/2 cup

1/2 (4 oz)

Pineapple

Canned

Fresh

1/2 cup

3/4 cup

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Fruit (continued)

Each Serving = 15 g carbohydrate, 0 g protein, 0 g fat, 60 calories

Plums

Canned

Fresh, small

1/2 cup

2 (5 oz)

Prunes 3

Raisins 2 Tbsp

Raspberries 1 cup

Strawberries 1 1/4 cup whole berries

Tangerines, small 2 (8 oz)

Watermelon 1 1/4 cup cubes (13 1/2 oz)

Fruit Juice

(liquid = fast absorption)

Each Serving = 15 g carbohydrate, 0 g protein, 0 g fat, 60 calories

Apple juice and apple cider 1/2 cup

Fruit juice blends, 100% juice 1/3 cup

Grape juice 1/3 cup

Grapefruit juice 1/2 cup

Orange juice 1/2 cup

Pineapple juice 1/2 cup

Prune juice 1/3 cup

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Milk and Yogurt

Fat-free (skim) and Low-fat (1%) Selections

(Best choice)

Each Serving = 15 g carbohydrate, 8 g protein, 0-3 g fat, 100 calories

Fat-free and low-fat buttermilk 1 cup

Fat-free milk 1 cup

Low-fat, 1 % milk 1 cup

Evaporated fat-free milk 1/2 cup

Fat-free dry milk powder 1/3 cup dry

Yogurt,

Fat-free, flavored with artificial sweetener

Plain, fat-free

2/3 cup (6 oz)

Reduced-Fat Selections

Each Serving = 15 g carbohydrate, 8 g protein, 5 g fat, 120 calories

Milk, 2% 1 cup

Kefir 1 cup

Yogurt, plain low-fat 2/3 cup (6 oz)

Sweet acidophilus milk 1 cup

Whole Milk Selections

(Limit use - high in saturated fat)

Each Serving = 15 g carbohydrate, 8 g protein, 8 g fat, 160 calories

Milk, whole 1 cup

Evaporated whole milk 1/2 cup

Yogurt, plain (made from whole milk) 8 oz

Goat’s milk 1 cup

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Dairy-like Foods

Food composition varies – See right-hand column

Chocolate milk

Fat-free

Whole

1 cup

30 g carb, 8 g protein, 0 g fat

30 g carb, 8 g protein, 8 g fat

Eggnog, whole milk 1/2 cup 15 g carb, 10 g fat

Rice milk

Flavored, low-fat

Plain, fat-free

1 cup

30 g carb

15 g carb

Smoothies, flavored 10 oz 45 g carb, 8 g protein, 0-3 g fat

Soy milk

Light

Regular, plain

1 cup

15 g carb, 4 g protein, 3 g fat

15 g carb, 8 g protein, 5 g fat

Yogurt

And juice blends

Low carbohydrate

1 cup

2/3 cup (6 oz)

30 g carb, 8 g protein, 0 g fat

6 g carb, 4 g protein, 0 g fat

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Sweets, Desserts, and Other Carbohydrates

Food composition varies – See right-hand column

Beverages, Soda, Energy and Sports Drinks

See right-hand column for composition of each food item

Cranberry juice cocktail 1/2 cup 15 g carb

Energy drink 1 can (8.3 oz) 30 g carb

Fruit drink or lemonade 1 cup (8 oz) 30 g carb

Hot chocolate

Regular

Sugar-free or light

1 envelope

(added to 8 oz water)

1 envelope

(added to 8 oz water)

22 g carb, 5 g fat

15 g carb

Soft drink (soda), regular 1 can (12 oz) 38 g carb

Sports drink 1 cup (8 oz) 15 g carb

Brownies, Cake, Cookies, Gelatin, Pie, and Pudding

See right-hand column for composition of each food item

Brownie, small, unfrosted

1 1/4 inch square,

7/8 inch high (1 oz)

15 g carb, 5 g fat

Cake

Angel food, unfrosted

Frosted

Unfrosted

1/12 of cake (2 oz)

2 inch square (2 oz)

30 g carb

30 g carb, 5 g fat

15 g carb, 5 g fat

Cookie

Chocolate chip

Gingersnap

Sandwich with crème filling

Sugar-free

Vanilla wafer

2 small (2 1/4 inches)

3 cookies

2 small (2/3 oz)

3 small (3/4-1 oz)

5 cookies

15 g carb, 10 g fat

15 g carb

15 g carb, 5 g fat

15 g carb, 5-10 g fat

15 g carb, 5 g fat

Cupcake, frosted 1 small (1 3/4 oz) 30 g carb, 5-8 g fat

Fruit cobbler 1/2 cup (3 1/2 oz) 45 g carb, 5 g fat

Gelatin, regular 1/2 cup 15 g carb

Pie

Fruit, 2 crusts

Pumpkin or custard

1/6 of 8 inch pie

1/8 of 8 inch pie

45 g carb, 10 g fat

22 g carb, 8 g fat

Pudding

Regular (made with reduced-fat milk)

Sugar free (made with fat-free milk)

1/2 cup

30 g carb

15 g carb

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Candy, Spreads, Sweets, Sweeteners, Syrups, and Toppings

See right-hand column for composition of each food item

Candy bar, chocolate and peanuts 2 “fun size” bars (1 oz) 22 g carb, 8 g fat

Candy, hard 3 pieces 15 g carb

Chocolate “kisses” 5 pieces 15 g carb, 5 g fat

Coffee creamer

Dry, flavored

Liquid, flavored

4 tsp

2 Tbsp

8 g carb, 3 g fat

15 g carb

Fruit snacks, chewy 1 roll (3/4 oz) 15 g carb

Fruit spread, 100% fruit 1 1/2 Tbsp 15 g carb

Honey 1 Tbsp 15 g carb

Jam or jelly, regular 1 Tbsp 15 g carb

Sugar 1 Tbsp 15 g carb

Syrup

Chocolate

Light (pancake type)

Regular (pancake type)

2 Tbsp

1 Tbsp

30 g carb

15 g carb

Condiments and Sauces

See right-hand column for composition of each food item

Barbeque sauce 3 Tbsp 15 g carb

Cranberry sauce, jellied 1/4 cup 22 g carb

Gravy, canned or bottled 1/2 cup 8 g carb, 3 g fat

Salad dressing, fat-free 3 Tbsp 15 g carb

Sweet and sour sauce 3 Tbsp 15 g carb

Doughnuts, Muffins, Pastries, and Sweet Breads

See right-hand column for composition of each food item

Banana nut bread 1-inch wide slice (1 oz) 30 g carb, 5 g fat

Doughnut

Cake, plain

Yeast-type, glazed

1 medium (1 1/2 oz)

3 3/4 inches (2 oz)

22 g carb, 10 g fat

30 g carb, 10 g fat

Muffin 1/4 muffin (1 oz) 15 g carb, 3 g fat

Sweet roll or Danish 1 (2 1/2 oz) 38 g carb, 10 g fat

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Frozen Bars, Frozen Desserts, Frozen Yogurt, and Ice Cream

See right-hand column for composition of each food item

Frozen pops 1 8 g carb

Fruit juice bars, frozen, 100% juice 1 bar (3 oz) 15 g carb

Frozen yogurt

Fat-free

Regular

1/3 cup

1/2 cup

15 g carb

15 g carb, 0-5 g fat

Ice cream

Fat-free

Light

No sugar added

Regular

1/2 cup

22 g carb

15 g carb, 5 g fat

15 g carb, 10 g fat

Sherbet, sorbet 1/2 cup 30 g carb

Granola Bars, Meal Replacement Bars or Shakes, and Trail Mix

See right-hand column for composition of each food item

Granola or snack bar 1 bar (1 oz) 22 g carb, 0-5 g fat

Meal replacement bar 1 bar (2 oz) 30 g carb, 5 g fat

Meal replacement shake, reduced calorie 1 can (10-11 oz) 22 g carb, 0-5 g fat

Trail mix

Candy and nut-based

Dried fruit-based

1 oz

15 g carb, 10 g fat

15 g carb, 5 g fat

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Non-Starchy Vegetables

Serving size = 1/2 cup cooked

1 cup raw

1/2 cup vegetable juice

Each Serving = 5 g carbohydrate, 2 g protein, 0 g fat, 25 calories

Amaranth or Chinese spinach Okra

Artichoke and Artichoke hearts Onions

Asparagus Oriental radish or daikon

Baby corn Pea pods (snow peas)

Bamboo shoots Peppers (all varieties)

Beans (green, wax, Italian) Radishes

Bean sprouts Rutabaga

Beets Sauerkraut

Bok choy Soybean sprouts

Borscht Spinach

Broccoli Summer squash

Brussels sprouts Sugar snap peas

Cabbage - all types Swiss chard

Carrots Tomato (fresh or canned)

Cauliflower Tomato sauce

Celery Tomato/vegetable juice

Chayote Turnips

Coleslaw, no dressing Water chestnuts

Cucumber Yard-long beans

Eggplant Zucchini

Gourds (bitter, bottle, luffa)

Greens (collard, kale, mustard, turnip)

Green onions or scallions

Hearts of palm

Jicama

Kohlrabi

Leeks

Mixed vegetables (without corn or peas)

Mung bean sprouts

Mushrooms

Salad greens are Free Foods

including: chicory, endive,

escarole, lettuce, romaine,

spinach, arugula, radicchio,

and watercress.

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Meats and Meat Substitutes

Lean Selections (Good Choice)

Each Serving = 0 g carbohydrate, 7 g protein, 0-3 g fat, 45 calories

Beef (Select or Choice grades): ground round, roast

(chuck, rib, rump), sirloin, steak (flank, porterhouse,

T-bone), tenderloin

1 oz

Beef jerky 1 oz

Cheeses (0-3 g fat per oz) 1 oz

Cottage cheese 1/4 cup

Egg substitute, plain 1/4 cup

Egg whites 2

Fish: catfish, cod, flounder, haddock, halibut,

orange roughy, salmon, tilapia, trout, tuna

1 oz

Fish, smoked: herring or salmon (lox) 1 oz

Game: buffalo, ostrich, rabbit, venison 1 oz

Hot dog with 0-3 g fat per oz 1

Lamb: chop, leg, roast 1 oz

Organ meats: heart, kidney, liver (high cholesterol) 1 oz

Oysters, fresh or frozen 6 medium

Pork, lean: ham, pork tenderloin, Canadian bacon,

rib or loin chop

1 oz

Poultry, skinless: Cornish hen, chicken, domestic duck or

goose (well-drained of fat, turkey)

1 oz

Processed sandwich meats with 0-3 g fat per oz:

chipped beef, deli thin-sliced meats, turkey ham,

turkey kielbasa, turkey pastrami

1 oz

Salmon, canned 1 oz

Sardines, canned 2 medium

Sausage with 0-3 g fat per oz 1 oz

Shellfish: clams, crab, imitation shellfish, lobster, scallops 1 oz

Shrimp and squid (high cholesterol) 1 oz

Tuna, canned in water or oil, drained 1 oz

Veal, lean chop, roast 1 oz

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Medium Fat Selections

Each Serving = 0 g carbohydrate, 7 g protein, 4-7 g fat, 75 calories

Cheese, reduced-fat cheeses

(4-7 g fat per oz)

1 oz

Ricotta cheese 1/4 cup, 2 oz

Mozzarella 1 oz

Feta cheese 1 oz

Beef: corned beef, ground beef, meatloaf,

Prime grades trimmed of fat (prime rib),

short ribs, tongue

1 oz

Egg (high cholesterol) 1

Fish, fried 1 oz

Lamb: ground, rib roast 1 oz

Pork: cutlet, shoulder roast 1 oz

Poultry: chicken with skin, dove, pheasant, wild

duck, wild goose, fried chicken, ground turkey

1 oz

Ricotta cheese 1/4 cup. 2 oz

Sausage, 4-7 grams of fat per oz 1 oz

Veal, cutlet (no breading) 1 oz

High Fat Selections (Limit use)

Each Serving = 0 g carbohydrate, 7 g protein, 8 or more g fat, 100 calories

Bacon

Pork

Turkey

2 slices (1 oz each before cooking)

3 slices (1/2 oz each before cooking)

Cheese, regular: American, bleu, brie, cheddar,

Colby, hard goat, Monterey jack, queso, Swiss

1 oz

Hot dog: beef, pork, turkey, chicken or combination

(10 per pound sized package)

1

Pork: ground, sausage, spareribs 1 oz

Processed meats with 8 or more g fat per oz:

bologna, pastrami, hard salami

1 oz

Sausage with 8 or more g of fat or more per oz:

bratwurst, chorizo, Italian, knockwurst, Polish,

smoked, summer

1 oz

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Plant- Based Proteins

See right-hand column for composition of each food item

“Bacon” strips, soy-based 3 strips 7 g protein, 4-7 g fat

Baked beans 1/3 cup 15 g carb, 7 g protein, 0-3 g fat

Beans, cooked: black, garbanzo,

kidney, lima, navy, pinto, white

1/2 cup

15 g carb, 7 g protein, 0-3 g fat

“Beef” or “sausage” crumbles,

soy-based

2 oz

8 g carb, 7 g protein, 0-3 g fat

“Chicken” nuggets, soy-based 2 nuggets (1 1/2 oz) 8 g carb, 7 g protein, 4-7 g fat

Edamame 1/2 cup 8 g carb, 7 g protein, 0-3 g fat

Falafel (spiced chickpea and

wheat patties)

3 patties

(2 inches across)

15 g carb, 7 g protein, 8 g fat

Hot dog, soy-based 1 (1 1/2 oz) 8 g carb, 7 g protein, 0-3 g fat

Hummus 1/3 cup 15 g carb, 7 g protein, 8 g fat

Lentils, brown, green, or yellow 1/2 cup 15 g carb, 7 g protein, 0-3 g fat

Meatless burger, soy-based 3 oz 8 g carb, 14 g protein, 0-3 g fat

Nut spreads: almond butter,

cashew butter, peanut butter,

soy nut butter

1 Tbsp

7 g protein, 8 or more g fat

Peas, cooked:

black-eyed and split peas

1/2 cup

15 g carb, 7 g protein, 0-3 g fat

Refried beans, canned 1/2 cup 15 g carb, 7 g protein, 0-3 g fat

“Sausage” patties, soy-based 1 (1 1/2 oz) 7 g protein, 4-7 g fat

Soy nuts, unsalted 3/4 oz 8 g carb, 7 g protein, 4-7 g fat

Tempeh 1/4 cup 7 g protein, 4-7 g fat

Tofu 4 oz (1/2 cup) 7 g protein, 4-7 g fat

Tofu, light 4 oz (1/2 cup) 7 g protein, 0-3 g fat

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Fats

Monounsaturated Fats

Each Serving = 0 g carbohydrate, 0 g protein, 5 g fat, 45 calories

Avocado 2 Tbsp (1 oz)

Nut butters (trans fat-free): almond butter, cashew butter,

peanut butter

1 1/2 tsp

Nuts:

Almonds

Brazil

Cashews

Filberts (hazelnuts)

Macadamia

Mixed (50% peanuts)

Peanuts

Pecans

Pistachios

6 nuts

2 nuts

6 nuts

5 nuts

3 nuts

6 nuts

10 nuts

4 halves

16 nuts

Oils: olive oil, canola oil, peanut oil 1 tsp

Olives

Black (ripe)

Green, stuffed

8 large

10 large

Polyunsaturated Fats

Each Serving = 0 g carbohydrate, 0 g protein, 5 g fat, 45 calories

Margarine, reduced-fat (30-50% vegetable oil, trans fat-free) 1 Tbsp

Margarine: stick tub, or squeeze (trans fat-free) 1 tsp

Mayonnaise:

Reduced-fat

Regular

1 Tbsp

1 tsp

Mayonnaise-style salad dressing

Reduced-fat

Regular

1 Tbsp

2 tsp

Nuts

Pignolia (pine nuts)

Walnuts

1 Tbsp

4 halves

Oils: corn, cottonseed, flaxseed, grape seed,

safflower, soybean, sunflower

1 tsp

Margarines with plant stanol esters

Light

Regular

1 Tbsp

2 tsp

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Polyunsaturated Fats (continued)

Each Serving = 0 g carbohydrate, 0 g protein, 5 g fat, 45 calories

Salad dressing

Reduced-fat (check label for carbohydrate count)

Regular

2 Tbsp

1 Tbsp

Seeds: flaxseed, pumpkin, sunflower, sesame 1 Tbsp

Tahini, sesame paste 2 tsp

Saturated Fats

(Limit Use)

Each Serving = 0 g carbohydrate, 0 g protein, 5 g fat, 45 calories

Bacon, cooked 1 slice

Butter

Reduced-fat

Stick

Whipped

1 Tbsp

1 tsp

2 tsp

Butter blends made with oil

Reduced-fat or light

Regular

1 Tbsp

1 1/2 tsp

Chitterlings, boiled 2 Tbsp (1/2 oz)

Coconut, shredded 2 Tbsp

Coconut milk

Light

Regular

1/3 cup

1 1/2 Tbsp

Cream

Half and half

Heavy

Light

Whipped

Whipped, pressurized

2 Tbsp

1 Tbsp

1 1/2 Tbsp

2 Tbsp

1/4 cup

Cream cheese

Reduced-fat

Regular

1 1/2 Tbsp (3/4 oz)

1 Tbsp (1/2 oz)

Lard 1 tsp

Oil: coconut, palm, palm kernel 1 tsp

Salt pork 1/4 oz

Shortening, solid 1 tsp

Sour cream

Reduced-fat or light

Regular

3 Tbsp

2 Tbsp

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