CEREAL EXCHANGE

CEREAL EXCHANGEEach exchange gives 100 calories & 22gm carbohydrate
No.
Name of Preparation
Measure/ No.
Cooked Wt.(gm)
1
Bhakari Jowar (30 gm flour)
Half
40
2
Bread (medium size slice)
2 pc
40
3
Batura (1 tsp. oil)
1 pc
30
4
Chapati (30 gm flour)
2 pc
35
5
Chapati (25 gm with oil)
1 pc
35
6
Corn Flakes
4 Large Tsp.
25
7
Khakra (25 gm flour with oil)
2 pc
30
8
Khichadi
1 katori
100
9
Paratha (plain) 55 gm flour 1 tsp. oil
½ pc
40
10
Stuffed veg. paratha (30 gm flour)
½ pc
40
11
Pulao (vegetable) 1 tsp. oil (rice 14 gm)
½ katori
60 - 70
12
Puri (15 gm flour) 1 tsp. oil
2 pc
35
13
Rice (30 gm raw)
1 katori
100
14
Rawa Upma 1 tsp. oil
¾ katori
40
15
Rice Flakes (Pohe) 1 tsp.oil
¾ katori
35
16
Idlis
2 pc
30
17
Dosa (Sada) 1 tsp. oil
1 pc
30
18
Rice puffed (Kurmura)
2 katori
40
19
Macroni / Spaghetti / Noodles (4 tbsp.)
1¼ katori
55
20
Marie Biscuits
6-7 nos.

21
Digestive / Cream Cracker / Monaco / Biscuits
4 nos.
'Calories may be reduced by using less oil'