Diabetic Exchange List - Meat And Meat Substitutes

Front 1

What is the CHO, Protein, and Fat of :Lean, Medium-fat, High-fat, and Plant-based Protein

Back 1

Lean: 0, 7, 0-3, 45
Medium-fat: 0, 7, 4-7, 75
High-fat: 0, 7, 8+, 100
Plant-based: 0, 7, Varies, Varies

Front 2

Beef Select or Choice Grades trimmed of fat: (ground round, roast (chuck, rib, rump), round, sirloin, steak (cubed, flank, porterhouse, T-bone), tenderloin

Back 2

Lean Meat - 1 oz

Front 3

LF Meat
Beef Jerky

Back 3

1 oz

Front 4

Cheeses with 3 grams of fat or less per oz

Back 4

1 oz

Front 5

1 LF Meat
Cottage Cheese

Back 5

1/4 c

Front 6

Egg substitutes, plain

Back 6

1/4 c

Front 7

Egg whites

Back 7

2

Front 8

Fish, fresh or frozen, plain: catfish, cod, flounder, haddock, halibut, orange roughy, salmon, tilapia, trout, tuna

Back 8

1 oz

Front 9

Fish, smoked: herring or salmon

Back 9

LF Meat
1 oz

Front 10

Game: buffalo, ostrich, rabbit, venison

Back 10

1 oz

Front 11

What is the CHO, Protein, and Fat of :Lean, Medium-fat, High-fat, and Plant-based Protein

Back 11

Lean: 0, 7, 0-3, 45
Medium-fat: 0, 7, 4-7, 75
High-fat: 0, 7, 8+, 100
Plant-based: 0, 7, Varies, Varies

Front 12

Beef Select or Choice Grades trimmed of fat: (ground round, roast (chuck, rib, rump), round, sirloin, steak (cubed, flank, porterhouse, T-bone), tenderloin

Back 12

Lean Meat - 1 oz

Front 13

Beef Jerky

Back 13

Lean Meat - 1 oz

Front 14

Cheeses with 3 grams of fat or less per oz

Back 14

Lean Meat - 1 oz

Front 15

Cottage Cheese

Back 15

Lean Meat - 1/4 c

Front 16

Egg substitutes, plain

Back 16

Lean Meat - 1/4 c

Front 17

Egg whites

Back 17

Lean Meat - 2

Front 18

Fish, fresh or frozen, plain: catfish, cod, flounder, haddock, halibut, orange roughy, salmon, tilapia, trout, tuna

Back 18

Lean Meat - 1 oz

Front 19

Fish, smoked: herring or salmon

Back 19

Lean Meat - 1 oz

Front 20

Game: buffalo, ostrich, rabbit, venison

Back 20

Lean Meat - 1 oz

Front 21

What is the CHO, Protein, and Fat of :Lean, Medium-fat, High-fat, and Plant-based Protein

Back 21

Lean: 0, 7, 0-3, 45
Medium-fat: 0, 7, 4-7, 75
High-fat: 0, 7, 8+, 100
Plant-based: 0, 7, Varies, Varies

Front 22

Beef Select or Choice Grades trimmed of fat: (ground round, roast (chuck, rib, rump), round, sirloin, steak (cubed, flank, porterhouse, T-bone), tenderloin

Back 22

Lean Meat - 1 oz

Front 23

Beef Jerky

Back 23

Lean Meat - 1 oz

Front 24

Cheeses with 3 grams of fat or less per oz

Back 24

Lean Meat - 1 oz

Front 25

Cottage Cheese

Back 25

Lean Meat - 1/4 c

Front 26

Egg substitutes, plain

Back 26

Lean Meat - 1/4 c

Front 27

Egg whites

Back 27

Lean Meat - 2

Front 28

Fish, fresh or frozen, plain: catfish, cod, flounder, haddock, halibut, orange roughy, salmon, tilapia, trout, tuna

Back 28

Lean Meat - 1 oz

Front 29

Fish, smoked: herring or salmon

Back 29

Lean Meat - 1 oz

Front 30

Game: buffalo, ostrich, rabbit, venison

Back 30

Lean Meat - 1 oz

Front 31

Hot dog with 3 g of fat or less per oz

Back 31

Lean Meat - 1

Front 32

Lamb: chop, leg, or roast

Back 32

Lean Meat - 1 oz

Front 33

Organ meats: heart, kidney, liver

Back 33

Lean Meat - 1 oz

Front 34

Oysters, fresh or frozen

Back 34

Lean Meat - 6 medium

Front 35

Pork, lean
Canadian Bacon
Rib or loin chop/roast, ham, tederloin

Back 35

Lean Meat - 1 oz

Front 36

Poultry, without skin: Cornish hen, chicken, domestic duck or goose (well drained of fat), turkey

Back 36

Lean Meat - 1 oz

Front 37

Processed sandwich meats with 3 g of fat or less per oz: chopped beef, deli thin-sliced meats, turkey ham, turkey kelbasa, turkey pastrami

Back 37

Lean Meat - 1 oz

Front 38

Salmon, canned

Back 38

Lean Meat - 1 oz

Front 39

Sardines, canned

Back 39

Lean Meat - 2 medium

Front 40

Sausage with 3 g of fat or less per oz

Back 40

Lean Meat - 1 oz

Front 41

Shellfish: clams, crab, imitation shellfish, lobster, scallops, shrimp

Back 41

Lean Meat - 1 oz

Front 42

Tuna, canned in water or oil, drained

Back 42

Lean Meat - 1 oz

Front 43

Veal, lean chop, roast

Back 43

Lean Meat - 1 oz

Front 44

Beef: corned beef, ground beef, meatloaf, prime grades trimmed of fat (prime rib), short ribs, tongue

Back 44

Medium-Fat - 1 oz

Front 45

Cheeses with 4-7 g of fat per oz: feta mozzarella, pasteurized processed cheese spread, reduce-fat cheese, string

Back 45

Medium-Fat - 1 oz

Front 46

Egg

Back 46

Medium-Fat - 1

Front 47

Fish, any fried product

Back 47

Medium-Fat - 1 oz

Front 48

Lamb: ground or rib roast

Back 48

Medium-Fat - 1 oz

Front 49

Pork: cutlet, shoulder roast

Back 49

Medium-Fat - 1 oz

Front 50

Poultry: chicken with skin; dove, pheasant, wild duck or goose, fried chicken, ground turkey

Back 50

Medium-Fat - 1 oz

Front 51

Ricotta cheese

Back 51

Medium-Fat - 2 oz or 1/4 c

Front 52

Sausage with 4-7 g of fat per oz

Back 52

Medium-Fat - 1 oz

Front 53

Veal, cutlet (no breading)

Back 53

Medium-Fat - 1 oz

Front 54

Bacon
pork
turkey

Back 54

High-Fat Meat
2 slices
3 slices

Front 55

Cheese, regular: american, bleu, brie, cheddar, hard goat, monterey jack, queso, and swiss

Back 55

High-Fat Meat - 1 oz

Front 56

Hot dog: beef or pork combination

Back 56

High-Fat Meat - 1

Front 57

Hot dog: turkey or chicken

Back 57

High-Fat Meat - 1

Front 58

Pork: ground, sausage, spareribs

Back 58

High-Fat Meat - 1 oz

Front 59

Processed sandwich meats with 8 g or more per oz: bologna, pastrami, hard salami

Back 59

High-Fat Meat - 1 oz

Front 60

Sausage with 8 g of fat or more per oz: bratwurst, chorizo, italian, knockwurst, polish, smoked, summer

Back 60

High-Fat Meat - 1 oz

Front 61

"Bacon" strips - soy based

Back 61

Plant-Based Proteins
1 MF meat - 3 strips

Front 62

baked beans

Back 62

Plant-Based Proteins
1 starch + 1 lean meat - 1/3 c

Front 63

Beans, cooked: black garbonzo, kidney, lima, navy, pinto, white

Back 63

Plant-Based Proteins
1 starch + 1 lean meat - 1/2 c

Front 64

"beef" or "sausage" crumbles - soy based

Back 64

Plant-Based Proteins
1/2 CHO + 1 lean meat - 2 oz

Front 65

"chicken" nuggets, soy based

Back 65

Plant-Based Proteins
1/2 CHO + 1 MF meat - 2 nuggets

Front 66

Edamame

Back 66

Plant-Based Proteins
1/2 CHO + 1 lean meat - 1/2 c

Front 67

Falafel (spiced chickpea and wheat patties)

Back 67

Plant-Based Proteins
1 CHO + 1 HF meat - 3 patties

Front 68

hot dog, soy based

Back 68

Plant-Based Proteins
1/2 CHO + 1 lean meat - 1

Front 69

hummus

Back 69

Plant-Based Proteins
1 CHO + 1 HF meat - 1/3 c

Front 70

lentils: brown, green, or yellow

Back 70

Plant-Based Proteins
1 CHO + 1 lean meat - 1/2 c

Front 71

meatless burger - vegetable and starch based

Back 71

Plant-Based Proteins
1 CHO + 2 lean meat - 1 patty

Front 72

Nut Spreads: almond butter, cashew butter, peanut butter, soy nut butter

Back 72

Plant-Based Proteins
1 HF - 1 tbsp

Front 73

Peas, cooked: black-eyed and split peas

Back 73

Plant-Based Proteins
1 starch + 1 lean meat - 1/2 c

Front 74

refried beans, canned

Back 74

Plant-Based Proteins
1 starch + 1 lean meat - 1/2 c

Front 75

"sausage patties, soy based

Back 75

Plant-Based Proteins
1 MF meat - 1

Front 76

soy nuts - unsalted

Back 76

Plant-Based Proteins
1/2 CHO + 1 MF meat - 3/4 oz

Front 77

Tempeh

Back 77

Plant-Based Proteins
1 MF meat - 1/4 c

Front 78

Tofu

Back 78

Plant-Based Proteins
1 MF meat - 4 oz

Front 79

Tofu, light

Back 79

Plant-Based Proteins
1 lean meat - 4 oz