FOOD EXHANGE LISTS FOR MEAL PLANNING The Exchange Lists is basic tool in nutrition and used in mean planning, diet instruction and estimating the energy and macronutrient content of normal and therapeutic diets. This tool was developed by the Food and Nutrition Research Institute, DOST. Summary of the Seven Exchange List List
Food Group
Measure
Kcalories
Carbohydrat
Protein
Fat
Per
es gm
gm
gm
Group -
-
-
-
16
3
1
-
varies
40
10
-
-
Whole milk
Varies
170
12
8
10
Low fat milk
4 tablespoon
125
12
8
5
Skimmed
Varies
80
12
8
Tr
Varies
100
23
2
-
A. Low fat
Varies
41
-
8
1
B. Medium fat
Varies
86
-
8
6
C. High fat
Varies
122
-
8
10
6
Fat
1 teaspoon
45
-
-
5
7
Sugar
1 teaspoon
20
5
-
-
No.
1A
Vegetable A
1 cup raw ½ cup cooked
1B
Vegetable B
½ cup raw ½ cup cooked
2
Fruit
3
Milk
4
Rice
5
Meat and Fish
List 1 – VEGETABLE VEGETABLE EXCHANGE LIST Vegetables are important sources of minerals and vitamins. Include two to three servings, one of which should be dark green and yellow. Each exchange in this list contains: CHO
PRO
Fat
ENERGY
(g)
(g)
(g)
(kcalories)
Group A
-
-
-
-
Group B
3
1
-
16
Group A vegetables contain negligible carbohydrates, protein and energy if 1 exchange or less is used. When 2 exchanges are used, compute as one Group B Vegetable. Unless otherwise specified, the portion size for one vegetable exchange is: Vegetable A:
1 exchange = 1 cup raw (25 g) Or ½ cup cooked (45 g)
Vegetable B:
1 exchange = ½ cup raw (40 g) ½ cup cooked (45 g)
The list shows the kinds of vegetables to use for one vegetable exchange. GROUP A Katuray leaves a Lettuce b Malunggay leaves b Malunggay pods Mushroom, fresh Mustard leaves b Okra a,b Onion bulb Pako a,b Papaya green Patola Pepper fruit Pepper leaves b Petsay b Pokpoklo (seaweed) Radish Saluyot a,b Sigarilyas pods Squash flowers b Squash leaves a Stringbeans leaves (sitaw, dahon) Sweet pea pods (sitsaro) Talinum b Tomato b Unsoy b Upo
Acelgas (Chinese cabbage) Alagaw leaves a Alugbati leaves b Ampalaya fruit Ampalaya leaves Balbalulang (seaweed) a Baguio beans (abitsuelas) Bamboo shoot (labong) Banana heart (puso ng saging) Bataw pods a Beets Cabbage Cassava leaves and tops a,b Cauliflower Camote leaves a,b Celery Chayote fruit b Chayote leaves b Chayote leaves b Cucumber Gabi leaves b Garlic leaves a Himbabao a Kangkong b Kangkong b Katuray flowers a
b
GROUP B Fresh:
Carrot Coconut shoot (ubod) 6Cowpea, pods (papaya, bunga) Kamansi Langka, hilaw Lima bean, pods (patani, bunga) Mungbean sprout (toge)
Pigeon pea pods (kadyos, bunga) Rimas Singkamas pods (bunga) Singkamas tuber (lamang ugat) Squash fruit Stringbeans pod (sitaw, bunga)
Processed:
Food
Weight in
Measure
grams Asparagus tips Baby corn Green peas, canned Golden sweet corn, canned Mushroom, canned Tomato juice, canned Water chestnut, canned ______________ a
E.P. 90 15 15 20 110 60 25
These vegetables are rich sources of fiber.
1 cup 2 (8 cm long x 5-1/2 circumference each) 1 tablespoon 2 tablespoons 1/3 cup ½ cup undiluted 3 (2 cm diameter each)
b
These vegetables are rich sources of pro-vitamin A.
List 2 – FRUIT EXCHANGE LIST Fruits are important for their vitamin, mineral and fiber contents. Include at least two to three exchanges daily in the diet, one of which should be rich in Vitamin C. 1 exchange = 10 grams carbohydrate = 40 kcalories This list shows the kinds and amounts of foods to use for one fruit exchange. Food Fresh: Anonas a,c Apple Atis c Balimbing a Banana: Bungulan Lakatan Latundan Saba Cashew c Chico a Dalanghita a Datiles a,c Duhat Durian
Grapes
a
Guava a,c Guwayabano c Jackfruit, ripe Kamachile c Lansones Lychees Mabolo a Makopa a Mango: green c Medium ripe ripe b,c Indian Paho Mangosteen a Marang Melon kastila Papaya, ripe b,c Pear a Pineapple Rambutan Santol a Singkamas tuber Siniguelas Star apple Strawberry a,c Suha c
Weight (g) A.P. E.P.
Measure
+
65 86 70 153
35 65 45 135
½ of 5 x 8 cm ½ of 8 cm diameter or 1 (6 cm diameter) 1 (5cm diameter) 1-1/2 of 9 x 5 cm
60 51 55 70 78 54 300 61 80 150
40 40 40 40 70 45 135 50 60 30
½ of 15 x 4 cm 1 (9 x 3 cm) 1 (9 x 3 cm) 1 (10 x 4 cm) 1 (7 x 6-1/2 cm) 1 (4 cm diameter) 2 (6 cm diameter each) 1 cup 20 (2 cm diameter each) 1 segment of 6-1/2 x 4-1/2 cm or 1-1/2
69
55
tablespoons) 10 (2 cm diameter each) or 4 (3 cm diameter
81 86 118 110 103 77 83 169
80 60 40 55 70 50 50 135
each) 2 (4 cm diameter each) 1 slice (8 x 6 x 2 cm) or ½ cup 3 segments (6 cm diameter each) 7 pods 7 (4 x 2 cm each) 5 (3 cm diameter each) 2/3 of 6 cm diameter 3 (5 cm diameter each)
90 90 103 140 92 212 21 317 133 188 129 139 127 124
65 65 60 80 70 55 35 200 85 85 75 50 75 110
1 slice (11 x 6 cm) 1 slice (11 x 6 cm) 1 slice (12 x 7 cm) or 1/2 cup cubed 1 (6 cm diameter) 9 small 3 (6 cm diameter each) ½ of 12 x 10 cm 1 slice (12 x 10 x 3 cm) or 1-1/3 cup 1 slice (10 x 6 x 2 cm) or ¾ cup 1 (6 cm diameter) 1 slice (10 x 6 x 2 cm) or ½ cup 8 (3 cm diameter each) 1 (7 cm diameter) ½ of 9 cm diameter or 1 cup
78 123 168 160
50 65 165 90
5 (3 cm diameter each) ½ of 6 cm diameter 1-1/4 cups 3 segments (8 x 4 x 3 cm each)
Tamarind, ripe Tiesa a,b,c Watermelon a
34 41 226
15 30 140
2 of 6 segments each ¼ of 10 cm diameter 1 slice (12 x 6 x 3 cm) or 1 cup
Canned, drained Apple sauce Fruit cocktail Peach halves Pineapple,
45 40 65 60
3 tablespoons 3 tablespoons 1-1/3 halves 3 tablespoons
crushed Pineapple, sliced
35
1 slice (7 cm diameter)
Dried: Champoy, salted Dates, pitted Dikyam Mango chips Prunes, seedless Raisins,
10 15 15 10 15 15
4 (2 cm diameter each) 3 (3 x 2 each) 2 (3 x 3 x 1 cm each) 2 (2 x 8 cm each) 3 pieces 2 tablespoons
60
¼ cup
80
1/3 cup
80
1/3 cup
seedless Juices: Canned: Sweetened (apple, mango, pineapplegrapefruit, pineappleorange) Unsweetened (orange, pineapple, prune) Bottled (sweetened): Orange, guyabano, mango Others: Banana cue Buko water Maruya Turon Sherbet ______________ +
20 180 20 20 35
½ of 9-1/2 x 4 cm 1 cup ¼ of 10-1/2 x 9-1/2 x 1 cm ½ of 9-1/2 x 3-1/2 x 1 cm 3 tablespoons
Unless specified, all measures refer to whole fruit.
a
These fruits are good sources of fiber.
b
These fruits are rich sources of pro-vitamin A.
c
These fruits are rich sources of vitamin C. Include at least one exchange in the diet daily.
LIST 3 – MILK EXCHANGE LIST
The milk allowance in the meal plan can be used as a drink, added to cereals, or mixed with coffee or tea and other foods. One exchange of each of the sub-groups of milk contains: CHO
PRO
Fat
ENERGY
(g)
(g)
(g)
(kcalories)
Whole milk
12
8
10
170
Low fat milk
12
8
5
125
Skimmed/very low fat milk
12
8
Tr
80
The list shows the kinds and amount of milk or milk products to use for one milk exchange. Food
Weight
Measure
(g) E.P. Whole milk: Milk, evaporated, undiluted Milk, evaporated, filled, undiluted Milk, evaporated, recombined,
undiluted Milk, fresh carabao’s Milk, fresh cow’s Milk, powdered Low fat milk: Powdered Lite low fat milk Skimmed (non-fat)/very low fat milk: Buttermilk ++: liquid : powdered Long life skimmed milk Yoghurt ______________ +
125 125 125
½ cup ½ cup ½ cup
250 250 30
1 cup 1 cup ¼ cup or 4 level tablespoons
30 250
¼ cup or 4 level tablespoons 1 tetra-brick
185 25 250 125
2/3 cup ¼ cup or 4 level tablespoons 1 cup ½ cup
Equivalent to 1 cup cow’s milk plus 2 exchanges of fat or ½ cup evaporated milk
plus 2 exchanges of fat. ++
Buttermilk refers to pasteurized skimmed milk that has been soured by lactic acid
producing bacteria.
LIST 4 – RICE EXCHANGES 1 exchange =
23 grams carbohydrate 2 grams protein
]
] = 100 kcalories
This list shows the kinds and amounts of rice, equivalents, bread and bakery products to use for one rice exchange.
Food
Weight (g)
Measure+
E.P. A. Rice and rice products: 1. Rice, cooked 2. Rice gruel (lugaw) Thin consistency
80
Medium consistency Thick consistency
½ cup, packed
705
4-1/2 cups (1/2 cup cooked
435
rice + 5 cups water) 3 cups (1/2 cup cooked rice +
250
3 cups water) 1-1/2 cups (1/2 cup cooked rice + 2 cups water)
3. Rice products Native kakanin: Ampaw: Pinipig Rice Bibingka: Galapong
25 25 45
3 (p x x3-1/2 x 2 cm each) 1 (9 x 3-1/2 x 2 cm) 1 slice (1/4 of 15 cm dia., 2
Malagkit Biko Cassava cake Espasol a
40 40 45 35
cm thick) 1 slice (6 x 3 x 3 cm) 1 slice (10 x 5 x 1 cm) ½ of 15 x 3 x 2 cm) 2 (11 x 2-1/2 x 1-1/2 cm
Kalamay : Latik Ube Kutsinta Palitaw, walang niyog Puto: Bumbong Pula Puti
50 55 60 55 40 45 45
each) 1 (4 x 6 x 2 cm) 1 slice (7 x 3-1/2 x 1-1/2 cm) 1 (6 cm dia. X 2-1/2 cm) 4 (7-1/2 x 4 x 0.3 cm each) 2 (11 x 2 x 1 cm each) 3 (4 x 3 cm each) 1 slice (9-1/2 x 3 x 3-1/2 cm) or 1-1/2 round for 5 cm
Seko, bilog Seko haba, may niyog Sapin-sapin Suman : Ibos Kamoteng kahoy Lihiya Marwekos Tamales Tikoy Tupig B. Rice Equivalents: 1. Bread: Pan amerikano Pan be bonete a Pan de leche Pan de limon Pan de monay Pan de sal Rolls (hotdog/hamburger) Whole wheat bread a Jelly roll Sponge cake 2. Bakery products Cakes:
a
25
diameter x 3 cm thick 3 (3-1/2 cm dia. X 1-1/2 thick
25
each) 5 (5 cm long x 2 cm dia.
75 60 45 55 50 100 40 35
Each) 1 slice (5 x 3 x 4 cm) 1 (8 x 4 x 2 cm) ½ of 15 x 3 x 2 cm 1 (8 x4 x 2 cm) 2 (9 x 3 x 2 cm each) 2 (7 x 6 cm each) 1 slice (10 x 3 x 1-1/2 cm) ½ (14 x 3 x 1 cm)
40 40
2 (9 x 8 x 1 cm each) 1 (6 cm dia. Base x 7 cm
40 40 40 40 40 45 35 40
thick) 1 (3 x 8 x 8 cm) 1 (6 x 5 x 4 cm) 1 (10 x 9x 4 cm) 3 (5 x 5 cm) 1 (11 x 4 x 3 cm) 2 (11-1/2 x 8-1/2 x 1 cm) 1 slice (11 x 4 x 2 cm) 1 slice (5 x 5 x 5 cm)
Cookies: Galyetas de patatas Pasensiya Masapudrida Marie
30 30 25 30
10 (4 x 4-1/2 cm dia. Each) 22 (3 cm dia. Each) 1 (7 x 1 cm) 22 (4-1/2 cm dia. X 0.3 cm
30
thick each) 5 (9 x 4 cm each)
Apas Mamon tostado Hopia hapon
25 30 35
6 (1-1/2 x 12 cm each) 3 (8 x 3 x 3 cm each) 1-1/2 of 3 x 2-1/2 x 2-1/2 cm,
Ensaymada
35
diced or ½ of 7 cm diameter) 1 (8-1/2 cm diameter x 2 cm
Lady fingers Others:
thick) 3. Corn and Corn Products: Binatoga Corn/rice curls and the like Corn flake Corn, boiled a Baby corn Golden corn, canned a Corn pudding a (maha, mais) 4. Noodles, cooked: Bihon, macaroni
90 25 25 65 90 145 85
a
Sotanghon, spaghetti 5. Rootcrops: Sweet potato Cassava Gabi
75 91
a
115
a
Potato Ubi
½ cup 1-1/2 cup 1 cup 1 (12 x 4 cm) 1 cup 1 cup 1 slice (5 x 4 x 2 cm)
a
1 cup 80
½ of 11 cm long x 4-1/2 cm
85
dia. Or ½ cup 1 (5 cm long x 4-1/2 cm. dia.)
130
or ½ cup 2 (6 cm long x 4 cm dia.) or 1
100 195
cup 2-1/2 of 7 cm long x 4 cm dia.
165 155
Each or 1-1/3 cup 1 (8-1/2 cm long x 4-1/2 cm
130
dia.) or 1-1/3 cup
6. Beans and Nuts: Chestnuts, roasted
a
(kastanyas, binusa)
55
40
11 pieces large or 20 pieces small
7. Others: Breakfast cereals Cornstarch Flour, all purpose Ice crea,. Regular Sago. cooked __________________ +
25 25 25 90 120
½ cup 5 teaspoons 3 tablespoons 1/3 cup ½ cup, cooked
Unless specified, all measures refer to piece.
a
These foods are good sources of fiber.
LIST 5 – MEAT AND FISH EXCHANGE LIST
This list is sub-divided into 3 sub-groups based on the amount of fat and calories: low fat, medium fat and high fat meal and fish. Each exchange of meat and fish substitute in the sub-groups contains:
Low fat meat & fish
CHO
PRO
Fat
ENERGY
(g)
(g)
(g)
(kcalories)
-
8
1
41
Medium fat meat & fish
-
High fat meat & fish -
8
6
8
10
86 122
A. LOW FAT MEAT AND FISH EXCHANGES This list shows the kinds and amounts of low fat mean and fish to use for one low fat meat and fish exchange. Food
Weight
Measure
(g) E.P. cooked 1. Lean Meat a. Beef Shank (bias), Lean meat (laman), Round (pierna corta at pierna larga), Tenderloin (solomilyo), Porterhouse steak (tagiliran, gitna), Sirloin steak (tagiliran, hulihan), Centerloin (tagiliran, unahan)
30
1 slice. Matchbox size (5 x 31/2 x 1-1/2 cm)
b. Carabeef Shank (bias), Round (hita), Meat (laman:bahagya, katamtaman at walang taba), Shoulder (paypay), Round (pierna corta at pierna larga),
30
Rump (tapadera) c. Lean Pork Tenderloin, well trimmed (lomo)
1 slice. Matchbox size (5 x 31/2 x 1-1/2 cm)
30
1 slice. Matchbox size (6-1/2 x 3 x 1-1/2 cm)
d. Chicken Leg (hita) or
30
1 small leg (13-1/2 cm long x 3 cm diameter)
Meat (laman) or
30
1 slice, matchbox size (5 x 31/2 x 1-1/2 cm)
Breast (pitso) 2. Variety Meats/Internal Organs Blood (dugo) - pork, beef, chicken Gizzard (balun-balunan) – chicken Heart (puso) – pork, beef, carabeef Liverb (atay) – pork, beef, carabeef,
30
¼ breast (6 cm long)
chicken Lungs (baga) – pork, beef, carabeef Ommassum (librilyo) – beef, carabeef Small intestine (bitukang maliit) – pork, beef, carabeef Spleen (lapay) – pork, beef, carabeef Tripe (goto) – beef Uterus (bahay guya) – pork, beef 3. Fish
35
¾ cup
lapu-lapu) Medium variety:
35
1 slice (7 x 3 x 2 cm)
Hasa-hasa, dalagang bukid
35
1 (18 x 4-1/2 cm)
Galunggong
35
1 (14 x 3-1/2 cm)
Hito Small variety:
35
½ of 22 x 5 cm
Sapsap
35
2 (10 x 5 cm each)
Tilapya
35
2 (12 x 5 cm each)
Tamban
35
2 (12-1/2 x 3 cm each)
35
¼ cup
Alamang, tagunton
30
1-1/4 tablespoons
Aligue : Alimango
15
1 tablespoon
Alimasag Alimango/Alimasag, laman Lobster Talangka Shrimps : Puti Sugpo Suwahe Octopus (pugita) Squid (posit) Shells : Halaan
50 20 30 30 25 25 25 30 25 75
3 tablespoons ¼ cup or ½ piece medium 2 tablespoons 75 pieces A.P. 5 (12 cm each) 2 (13 cm each) 2 (12 cm each) ½ cup 3 (7 x 3 cm each) 1/3 cup shelled or 3 cups with
Kuholb
50
shell ½ cup shelled or 3 cups with
Susong pilipit
65
shell 1/3 cup shelled or 2 cups with
60
shell 1 cup shelled or 2-2/3 cups w/
Large variety: (e.g. bakoko, bangus, dalag, labahita,
Dilis 4. Other Seafoods
Paros
shell 5. Beans Pigeon pea seeds, dried
a
(kadyos, buto, tuyo) 6. Cheese
55
1/3 cup
Cottage cheese 7. Processed Foods
60
1/3 cup
20
1 (15-1/2 x 8 cm)
20
¼ of 30 x 40 cm
A. Fish Products Dried:
Daing: Alalaak, Alumahan, Bisugo, Biyang puti
Lapu-lapu
20
3 (9 x 5 cm each)
Sapsap
20
1 (16 x 3 cm)
Tamban
20
1 slice (16 x 6 cm)
Bangos
30
¼ of 20 x 8 cm
Galunggong
30
1 (16 x 4 cm)
25
1 (16 x 5 cm)
Alamang
15
1/3 cup
Ayungin, dilis, sapsap, tunsoy
20
3 (11-1/2 x 8 cm each)
15
1 (8 x 1 cm)
40
1/3 cup, flaked
30 45
1/3 cup, flaked 1 slice (11 x 4 x 0.5 cm)
Tanigi Tinapa:
Tamban Tuyo:
Pusit Canned: Salmon Tuna in brine B. Meat Products:
Tocino (lean)
B. MEDIUM FAT MEAT AND FISH EXCHANGES This list shows the kinds and amounts of medium fat meat and fish to use for one medium fat meat and fish exchanges. Food
Weight (g)
Measure
E.P. cooked 1. Medium Fat Meat a. Beef Flank (kabilugan), Brisket (punta y pecho), Plate (tadyang), chuck (paypay)
30
1 slice, matchbox size (5 x 3-1/2 x 1-1/2 cm)
b. Pork Leg (pata)
30
1 slice (4 cm dia. X 2 cm thick)
2. Variety Meats/Internal Organs Brain (utak) – pork, beef, carebeef 3. Fish
35
¾ cup
Karpa 4. Egg b
35
1 slice (15 x 7 x 2 cm)
Chicken
60
1 piece
Quail’s egg
70
9 pieces
Salted duck’s egg 5. Cheese
60
1 piece
Cheddar cheese 6. Chicken
35
1 slice (96 x 3 x 2 cm)
25
1 medium or 2 small
Head (ulo) 7. Beans
35
2 heads
Soybean a (utaw) 8. Processed Foods
40
½ cup
Wings (pakpak)
a. Fish Products
Sardines canned in oil/tomato sauce Tuna sardines
45
1 (10 x 4-1/2 cm)
50
1-1/2 of 6 x 4 x 3 cm each
30
2 tablespoons
40
3 tablespoons
55
3 of 9 cm dia x 0.3cm thick
Tuna spread, canned b. Meat Products Corned beef Ham sausage
each
c. Bean Products
100
Soybean cheese, soft (tofu)
60
Soybean cheese, soft a (tokwa) + Unless specified, all measures refer to piece.
½ cup 1 (6 x 6 x 2 cm)
a
These foods are good sources of fiber.
b
This food is a good source of Vitamin A.
C. HIGH FAT MEAT AND FISH EXCHANGES This list shows the kinds and amounts of high fat meat and fish to use for one high fat meat and fish exchanges. Food
Weight (g)
Measure
+
E.P. cooked 1. Pork Ham (pigue) 2. Variety meats/internal organ
35
1 slice (3 cm cube)
Tongue (dila) – pork, beef 3. Egg
35
¾ cup
Duck’s egg
70
1 piece
Balut
65
1 piece
Penoy 4. Nuts
60
1 piece
Peanuts, roasted 5. Cheese
25
1/3 cup
50
1 slice (6 x 3x 2-1/2 cm)
40
1 slice (6 x 3 x 2 cm)
Longanisa, chorizo style
25
1 (12 x 2 cm)
Frankfurters
60
1-1/2 or 12 x 1-1/3 cm
Salami
50
3 slices of 8 x 8 x 1 cm each
70
4 (5 x 2 x 2 cm)
Filled cheese Cheese, pimiento flavored 6. Processed Foods Meat Products
Vienna sausage ________________ +
Unless specified, all measures refer to piece.
LIST 6 – FAT EXCHANGE LIST 1 exchange = 5 grams fat = 45 kcalories
This list shows the kind and amounts of fat to use for one fat exchange. Food
Weight (g)
Measure
+
E.P. Saturated Fats Bacon
10
Butter
5
1 strip – 10 x 3 cm 1 teaspoon
++
20
2 tablespoons
++
15
1 tablespoon
++
Coconut Oil
5
Cream cheese
15
1 tablespoon
++
10
2 teaspoons
5
1 teaspoon
Coconut, grated Coconut cream
Latik
Margarine
1 teaspoon
Sandwich spread
15
1 tablespoon
Sitsaron
10
2 (5 x 3 cm each)
Whipping cream, heavy/light Polyunsaturated fats
15
1 tablespoon
Oil (corn, marine, soybean,
5
1 teaspoon
rapeseed-canola, rice, sunflower, sesame) Monounsaturated fats Avocado
65
½ of 12 x 7 cm
Peanut butter
10
2 teaspoons
Pili nut
5
5 pieces
Peanut oil, olive oil
5
1 teaspoon
5
1 teaspoon
Shortening __________ ++
Saturated, medium chain triglyceride (MCT)
LIST 7 – SUGAR EXCHANGE LIST 1 exchange = 5 grams carbohydrate = 20 kcalories One teaspoon of sugar is equivalent to 1 exchange. The following list shows the kinds and amounts of sweets and other forms of sugar to use for one sugar exchange.
Food
Weight (g)
Measure
+
E.P. 5
1 (6 x 3-1/2 cm)
Bukayo
5
1 (3-1/2 x 1 cm)
Caramel
5
1 (2 x 2 cm)
Champoy
5
1 ( 2 cm diameter)
Chewing gum, bubble gum
5
1 piece
Banana chip
Condensed milk
10
2 teaspoons
Hard candy
5
1 (3 x 2 x 0.5 cm)
Honey
5
1 teaspoon
Jams, jellies, preserves Maraschino cherries
10
2 teaspoons
20
2-1/2 of 2 cm diameter
Marshmallow
5
each
Matamis na bao
5
1 (2-1/2 cm diameter)
Nata de coco
15
1 teaspoon
Pakaskas
5
2 tablespoons
Panutsa, grated
5
1 teaspoon
Pastillas, durian
5
1 teaspoon
Pastillas, gatas
5
1 (5 x 1 x 1 cm)
Pastillas, langka
5
1 (5 x 1 x 1 cm)
Sampaloc candy
5
1 (5 x 1 x 1 cm)
Sugars (white, brown, pure cane,
5
1 (1-1/2 cm long x 1 cm
syrup
40
thick)
Taho with syrup and sago
5
1 teaspoon
Tira tira
5
¼ cup
Toffee candy
10
1 piece
Ube haleya
5
Yema
1 (2-1/2 x 1-1/2 x 1 cm) 1 teaspoon 1 (5 x 1-1/4 cm)
This list gives the sugar equivalents of common serving portions of sweets and other forms of sugar. Food
Wt.(g)
Measure+
Sugar
Kcalories
exchange 4
80
Halo-halo
E.P. 410
2-1/3 cups
Ice candy
100
1 piece
3
60
Ice drop
100
1 piece
4
80
Kundol,
20
1 (7 x 5 cm)
4
80
matamis
10
1 (4 x 2-1/2 x 1 cm)
2
40
Pulvoron
40
1 (8 x 4 cm)
8
160
Rimas,
20
1 bar (5 x 2 cm)
4
80
matamis Ubedol ________________ +
Unless specified, all measures refer to piece.
