Food Exchange Table

A comprehensive guide to food portions and their equivalents.

🥛

Dairy (Light)

70 kcal
200 ml Light Milk
  • 200 ml Ayran
  • 100 ml Kefir
  • 125 g Light Yogurt
  • 1 Pack Plain Activa
  • 125 g Semi-Fat Yogurt
  • 125 g Homemade Yogurt
🥛

Dairy (Full Fat)

115 kcal
1 Milk + 1 Fat
  • 200 ml Full-Fat Milk
  • 200 ml Full-Fat Kefir
  • 150 g Full-Fat Yogurt
  • 300 ml Ayran
🥥

Fat Group

45 kcal

Standard: 5 Olives

  • 1 tsp Olive Oil
  • 5 Hazelnuts
  • 1 tsp (15g) Light Mayo
  • 1 tsp Caesar Sauce
  • 1 tbsp Coconut Powder (7g)
  • 2 Whole Walnuts
  • 5 Cashews
  • 1 tsp Olive Paste
  • 1 tsp Tahini (7g)
  • 1 tsp Butter
  • 1 tsp Coconut Oil
  • 6 Raw Almonds
  • 30g Avocado (1/4 Medium)
  • 2 tsp Cocoa (20g)
  • 1 tsp Cream
  • 1 tsp Flaxseed
  • 10 Roasted Peanuts
🍞

Bread/Carb Group

70 kcal

Standard: 25g Bread

  • 1/4 Simit
  • 25g Chickpeas (Roasted)
  • 1 Ladle Soup
  • Popcorn (1 Cup)
  • 2 tbsp Boiled Quinoa
  • 2 tbsp Boiled Buckwheat
  • 1/2 Medium Corn
  • 2 tbsp Bulgur / Rice Pilaf (Boiled)
  • 2 tbsp Boiled Corn
  • 2 tbsp Boiled Legumes
  • 2 Crispbreads (Wasa/Etimek)
  • 20g (2 tbsp) Oat Flakes
  • 20g (2 tbsp) Oat Bran
  • 3 tbsp Pasta (Cooked)
  • 20g Pasta (Dry weight)
  • 20g (2 tbsp) Wheat Germ
  • 3 tbsp Nesfit (20g)
  • 2 Rice/Corn Cakes
  • 3 Whole Wheat Crackers
  • 100g Potato
  • 100g Sweet Potato
🥩

Meat/Protein Group

70 kcal

1 Meatball / Meat (30g)

  • 50g Chicken
  • 50g (1 Small Skinless Drumstick)
  • 50g Salmon / Anchovy / Bonito
  • 50g Trout
  • 70g Sea Bass / Bream / Whiting
  • 80g Light Canned Tuna
  • 50g Turkey
  • 40g Light Cheese
  • 30g Medium-Fat Cheese
  • 20g Tulum Cheese
  • 20g Aged Cheese
  • 20g Turkish Sausage (Sucuk)
  • 30g Curd Cheese
  • 20g Feta Cheese (Ezine)
  • 20g String/Halloumi Cheese
  • 20g Imported Cheeses
  • 20g Cheddar Cheese
  • 50g Fat-Free Curd
  • 2 Slices Turkey Smoked XL
  • 1 Egg
🍎

Fruit Group

60 kcal

70g Fruit

  • 1 Local Banana
  • 1/2 Imported Banana
  • Fig (1 Piece)
  • Mulberry

100g Fruit

  • 1/2 Medium Apple
  • 1/2 Medium Pear
  • 1 Amasya Apple
  • 25g Carob
  • 1/4 Quince
  • 1 Tea Cup Pomegranate
  • 1 Medium Kiwi
  • 1 Slice Pineapple
  • 3 Dried Apricots
  • Damson Plum (1 Medium)

150g Fruit

  • 1 Bowl Strawberries (8-10 pcs)
  • 1 Cup Green Plum (7-8 pcs)
  • 150g Pumpkin
  • Peach (1 Medium)
  • Melon (1 Thin Slice)
  • Watermelon (200g)

Sauces & Jams

• 1 tbsp Agave Syrup (20g)
• 2 tbsp BBQ Sauce
• 2 tbsp Ketchup (40g)
• 1 tbsp Pomegranate Molasses
• 1 tbsp Grape Molasses
• 1 tsp Honey
• 1 tsp Molasses
🥦

Vegetable Group

28 kcal
200g Vegetables All vegetables except potatoes
100g Vegetables Root vegetables like Pea / Celery / Carrot / Sweet Potato / Beetroot