Carbohydrate Food Swap List
When eating from this group, always choose wholegrain, fibre rich sources and starchy vegetables. This will ensure that you are getting your Vitamin Bs and fibre. Fibre is great for gut health and helps to keep you feeling fuller for longer.
Foods in this group are listed alphabetically within the following groups:
- Starchy Vegetables
- Breads, Buns and Wraps
- Flours
- Breakfast Cereals
- Rice and Grains
- Pasta and Noodles
- Legumes
- Biscuits
1 Carbohydrate = 80 – 100 kcal, 15g of carbohydrate
Each below = 1 Carbohydrate Food Swap
Starchy Vegetables
| Air-popped corn | · 3 cups |
| Corn | · ½ large corn cob
· ¾ cups corn kernels (90g frozen or fresh) · 1 can (100g) canned corn (125g per can) |
| Edamame (baby soybeans) | · ½ cup |
| Potato | · 1 small boiled (150g)
· ½ medium baked (100g) · ⅓ cup mashed (80g) |
| Sweet Potato (boiled, baked) | · ½ large (180g whole) |
| Taro (boiled) | · ½ cup diced (100g per cup)
· 60g |
| Cassava (Tapioca) | · ⅛ medium root (400g whole)
· 50g |
Breads, Buns and Wraps
| Bagel | · 1 small
· 30g |
| Baguette (white) | · 1 thin slice
· 30g |
| Bread (white/wholemeal/mixed grain/seeded) | · 1 slice
· ½ medium roll · 35-40g |
| Breadcrumbs (white) | · ¼ cup
· 25g |
| Brioche | · ½ medium roll
· 25g |
| Chapati | · ¾ chapatti
· 45g |
| Croutons | · ½ cup
· 20g |
| Crumpet (white/wholemeal) | · 1 regular
· 50g |
| Damper (Homemade) | · 1 piece
· 30g |
| English Muffin (white/wholemeal/fruit) | · ½ regular muffin
· 34g |
| Focaccia (plain/with olives) | · ¼ whole (round)
· 38g |
| Fruit loaf | · 1 thin slice
· ¾ thick slice · 30g |
| Gluten-free Bread | · ¾ slice
· 30g |
| Lavash | · ½ piece
· 30g |
| Lebanese | · ⅓ of a pocket
· 35g |
| Naan (traditional/garlic) | · ⅓ medium size
· 35g |
| Panko | · 2 Tablespoons
· 25g |
| Pita | · 1 small pocket
· ½ medium pocket · 30g |
| Pizza base (traditional) | · 1 ¼ thin slice (175g base)
· 1 thick slice (280g base) · 35g |
| Pumpernickel | · 2 thin slices
· 40g (20g per slice) |
| Roti (traditional) | · ¼ regular piece
· 35g |
| Rye (Dark/Light) | · 1 slice, ½ medium roll
· 42g |
| Sourdough | · 1 thin slice
· ½ medium slice · ⅓ large slice · 32g |
| Tortilla | · 1 small
· 25g |
| Turkish | · 1 thin slice (5cm x 11cm)
· 1/13 loaf (390g whole) · 30g |
| Wraps | · 1 thin/small
· ½ thick/large · 30g |
Flours
| Amaranth flour | · ¼ cup flour
· 40g |
| Arrowroot flour | · 30g |
| Buckwheat flour | · ⅛ cup
· 20g |
| Cornflour | · ⅛ cup
· 15g |
| Plain Wheat flour | · ⅛ cup
· 20g |
| Potato flour | · ⅛ cup
· 20g |
| Soy flour | · ¼ cup
· 20g |
| Spelt flour | · ⅛ cup
· 20g |
| Self-raising flour | · ⅛ cup
· 20g |
| Rice flour | · ⅛ cup
· 20g |
| Rye flour | · ⅓ cup
· 30g |
| Tapioca flour | · ⅛ cup
· 20g |
Breakfast Cereals
| Cooked oats | · ¾ cup cooked
· 170g |
| Cornflakes (Kellogg’s) | · 1 cup
· 28g |
| Muesli (natural) | · ¼ cup
· 23g |
| Oats or Oat Bran | · ¼ cup
· 36g |
| Weetbix® | · 1 biscuit
· 17g |
Rice and Grains
| Barley | · ½ cup cooked
· 80g |
| Buckwheat | · ½ cup cooked
· 80g |
| Couscous | · ⅓ cup cooked
· 50g |
| Freekeh | · ½ cup cooked |
| Millet | · ⅛ cup (25g) raw |
| Polenta | · ⅓ cup cooked
· 90g |
| Quinoa | · ⅓ cup cooked
· 60g |
| Rice | · ⅓ cup cooked
· 50g |
| Semolina | · ⅓ cup cooked
· 30g |
| Sorghum | · ⅓ cup cooked
· 30g |
| Triticale | · ⅓ cup
· 30g |
Pasta and Noodles
| Lasagne sheet | · ½ large sheet
· 25g |
| Rice noodles | · ⅔ cup cooked
· 20g dry |
| Pasta (white/wholemeal) | · ½ cup cooked
· 30g raw (½ inch diameter) · 30 thin spaghetti sticks |
Legumes
| Azuki beans | · ¼ cup cooked |
| Baked beans | · ½ cup cooked |
| Black beans | · ½ cup cooked |
| Black-Eyed beans | · ½ cup cooked |
| Borlotti beans | · ½ cup cooked |
| Chickpeas | · ½ cup cooked |
| Cannellini beans | · ½ cup cooked |
| Haricot (Navy) Beans | · ½ cup cooked |
| Kidney beans | · ½ cup cooked |
| Lentils (Red/yellow) | · ½ cup cooked |
| Lima beans | · ½ cup cooked |
| Lupin beans | · ½ cup cooked |
| Mung Beans | · ½ cup cooked |
| Pinto beans | · ¼ |
| Split peas | · ½ cup cooked |
Biscuits
| Corn thins | · 4 slices (24g total, 6g each) |
| Rice crackers | · 15 crackers (25g – ¼ of 100g pack) |
| Rice cakes | · 4 thin (24g total, 8g each)
· 2 thick (20g total, 10g each) |
| Ryvita | · 2 biscuits |
| Vita-weat®/Cruskits® | · 4 small (25g) |