| STARCHES & BREAD | |||||
| Food and Description | Portion size | Calories | Carbs | Protein | Fat |
| Bagel | 1 medium | 165 | 31 | 6 | 1 |
| Beans, dried | 4 oz. | 150 | 27 | 10 | 1 |
| Bread, White, enriched | 1 slice | 65 | 12 | 2 | 1 |
| Bread, Whole Wheat | 1 slice | 60 | 11 | 2 | 1 |
| Cereal, Corn Flakes | 1 cup | 110 | 24 | 2 | 0 |
| Cereal, Raisin Bran | 1 cup | 130 | 31 | 4 | 1 |
| Crackers, Saltine | 4 | 50 | 9 | 1 | 1 |
| Cornbread | 2 1/2 x 2 1/2 inches | 180 | 28 | 4 | 6 |
| Cream of Wheat, instant, cooked | 3/4 cup | 115 | 24 | 3 | 0 |
| Danish Pastry Roll, plain | 1 | 160 | 19 | 3 | 9 |
| Graham Crackers | 2 | 60 | 10 | 1 | 2 |
| Hamburger Roll | 1 | 115 | 20 | 3 | 2 |
| Muffin | 4 oz. | 346 | 58 | 7 | 10 |
| Oatmeal, cooked | 1/2 cup | 75 | 13 | 3 | 1 |
| Pancake, plain or buttermilk | 1 | 60 | 9 | 2 | 2 |
| Pasta | 4 oz. | 120 | 32 | 5.5 | 1 |
| Potato | 1 medium | 220 | 32 | 5 | 0.5 |
| Rice, white, cooked | 1/2 cup | 130 | 29 | 3 | 0 |
| Rice, brown, cooked | 8 oz. | 250 | 52 | 6 | 2 |
| Sweet Potato | 4 oz. | 60 | 14 | 1 | 0 |
| Tortilla, corn, enriched | 1 | 65 | 13 | 2 | 1 |
| Tortilla, flower | 1 | 120 | 17 | 2 | 5 |
| Waffle, from mix | 1 (7-inch) | 205 | 27 | 7 | 8 |