Nutrition

The exchange list is a meal-planning system developed by dietitians primarily for people with diabetes. It groups together foods that have similar carbohydrate, protein, fat, and calories, and can be used as a guide for planning balanced meals. This exchange list was compiled by our Registered and Licensed Dietitian with previous experience as a Certified Diabetes Educator. The exchanges were calculated based on the nutrient analysis of each menu item listed using Exchange Lists for Meal Planning from the American Dietetic Association and the American Diabetes Association as a reference.

Substitutions of ingredients may alter nutritional values and thus could alter the exchange values. Although this data is based on standard portion product guidelines, variations can be expected due to seasonal influences, minor differences in product assembly per restaurant and other factors. Except for limited time offerings or test market items, menu products as of this posting are included on this site. Product data is based on current formulations as of date of posting.

If you need further assistance using food exchanges for meal planning, please see a Registered Dietitian, diabetes educator or contact the American Diabetes Association at www.diabetes.org, 1-888-DIABETES, or the American Dietetic Association at www.eatright.org.

Fish / Seafood
Battered Alaskan Whitefish (1 piece) 1 starch
1 1/2 lean meats
2 fats
Baked Cod (1 piece) 3 very lean meats
1/2 fat 
Battered Shrimp (1 piece)  1 fat
Battered Shrimp (4 pieces)  1/2 starch
1 very lean meat
2 fats 
Popcorn Shrimp (snack box)  1 1/2 starches
1 very lean meat
3 fats 
Buttered Lobster Bites™ (snack box)  2 starches
1 very lean meat
1 1/2 fats 
Breaded Clams (3 oz)  1 1/2 starches
1/2 very lean meat
2 1/2 fats 
Chicken
Chicken Tenders® (1 piece) 1/2 starch
1 lean meat
1 fat
Sandwiches
Alaskan Whitefish Sandwich (1)  3 starches
1 1/2 very lean meats
4 fats
Ultimate Alaskan Whitefish Sandwich (1)  3 starches
2 very lean meats
5 fats
Chicken Tender Sandwich (1)  2 1/2 starches
1 lean meat
2 fats 
Salads & Dressings
Shrimp & Seafood Salad (1 salad)  1 starch
1 vegetable
2 very lean meats
2 fats
Crispy Chicken Tender Club Salad (1 salad) 2 starches
1 vegetable
3 lean meats
4 fats
Lite Italian Dressing (1 pouch) Free Food
Garden Ranch Dressing (1 pouch) 5 fats
Thousand Island Dressing (1 pouch) 1/2 carbohydrate 4 fats 
Dipping Sauces
Cocktail Sauce 1 vegetable
Tarter Sauce  2 fats
Sides & Starters
Regular Natural-cut Fries (3 oz.)  2 starches
2 fats 
Large Natural-cut Fries (5 oz.)  3 1/2 starches
3 fats 
Hushpuppies (1 pup)  1/2 starch
1/2 fat 
Lobster Stuffed Crab Cake (1)  1 starch
1/2 very lean meat
2 fats 
Cole Slaw (4oz)  1/2 carbohydrate
2 vegetables
3 fats 
Corn Cobbette (1)  1 starch
1/2 fat 
Cheesesticks (3)  1 starch
1 1/2 fats 
Rice (4 oz)  2 starches
1/2 fat 
Crumblies® (1 oz)  1 starch
2 fats 
Clam Chowder (1 bowl)  1 1/2 starches
1/2 very lean meat
2 fats 
Desserts
Chocolate Cream Pie  1 1/2 carbohydrates
4 1/2 fats 
Pineapple Cream Pie  2 1/2 carbohydrates
2 1/2 fats 
Beverages 
Cola (small)  2 1/2 carbohydrates 
Cola (medium)  3 1/2 carbohydrates 
Cola (large) 5 carbohydrates
Diet Cola (small) Free Food
Diet Cola (medium) Free Food
Diet Cola (large) Free Food