Caloric Values Of Selected Foods For Type 1 Diabetes

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Interactive Caribbean Meal Builder

Build a virtual meal using the Caribbean diabetes food exchange list. Select items from each category to see a running total of calories and carbohydrates.

Step 1: Add Foods to Your Meal

Click a category to see the exchange options and add them to your plate.

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Your Current Meal

Your meal is currently empty. Click the buttons above to add food items.

Step 2: Check Totals

Total Calories

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Kcal

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Total Carbs

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grams

Full Exchange List Reference

Use this guide to understand the standard portions and values for each food exchange. This is the data used to power the meal builder above.

Standard Exchange: Approx. 25 Kcal / ~5g Carb

• Callaloo (Cooked): 1 cup (35 Kcal, 5g Carb)
• Cabbage (Raw): 1 cup (20 Kcal, 3-5g Carb)
• Okra, Green Beans, Broccoli: ½ cup cooked (25-35 Kcal, 5g Carb)
• Bell Peppers, Cucumber, Tomatoes: 1 cup or 1 medium (15-30 Kcal, 5g Carb)

Standard Exchange: Approx. 130 Kcal / ~0g Carb

• Skinless Chicken or Turkey: 3 oz cooked (130-180 Kcal, 0g Carb)
• Lean Pork or Beef: 3 oz cooked (150-180 Kcal, 0g Carb)
• Snapper, Kingfish, Tuna: 3 oz cooked (100-150 Kcal, 0g Carb)
• Eggs: 1 large (70 Kcal, 0g Carb)
• Ackee (Prepared): ½ cup (150 Kcal, 5-7g Carb)
• Lentils, Chickpeas, Black Beans: ½ cup cooked (115-125 Kcal, **15g Carb**)

Standard Exchange: Approx. 130 Kcal / ~15g Carb

• Brown Rice or Wild Rice: ½ cup cooked (110 Kcal, 15g Carb)
• Quinoa: ½ cup cooked (115 Kcal, 15g Carb)
• Whole Wheat Roti or Bread: 1 small roti or 1 slice (130 Kcal, 15g Carb)
• Yam, Dasheen, Sweet Potato, Cassava: ½ cup cooked (120-150 Kcal, 15-20g Carb)
• Green Banana or Plantain (boiled): ½ cup cooked slices (120 Kcal, 15-20g Carb)
• Cornmeal (coo-coo): ½ cup cooked (140 Kcal, 15g Carb)

Standard Exchange: Approx. 75 Kcal / ~15g Carb

• Berries (Strawberries, Blueberries): 1 cup (60-80 Kcal, 15g Carb)
• Citrus (Orange, Grapefruit): 1 medium (70 Kcal, 15g Carb)
• Mango, Papaya, Pineapple: ½ cup sliced/cubed (60-80 Kcal, 15g Carb)
• Small Banana (not over-ripe): 1 small (90 Kcal, 15-20g Carb)

Standard Exchange: Approx. 120 Kcal / ~0g Carb

• Olive Oil, Peanut Oil: 1 tbsp (120 Kcal, 0g Carb)
• Avocado (Pear/Zaboca): ¼ medium (80 Kcal, 1-2g Carb)
• Almonds, Cashews, Walnuts: 1 oz / ¼ cup (160 Kcal, 5g Carb)
• Pumpkin Seeds: 2 tbsp (80 Kcal, 3g Carb)

This interactive tool is based on the Caribbean Diabetes Food Exchange List.