Nutrition information

Hi, Gaybdawson. The conversions are approximately as follows:
1 carbohydrate exchange = 15 grams of carbohydrates + up to 3 grams of protein
1 protein exchange = 7 grams of protein + up to 5 grams of fat
1 fat exchange = 5 grams of fat
1 fruit exchange = 15 grams of carbohydrates
1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

Hi, Donna (bellabmx66). Golden berries can be swapped for any fruit – one cup (240 ml) fresh or 3/4 oz (2 tablespoons or 60 ml) is a serving (“fruit exchange”). Tiger nuts are primarily a combination of carbohydrdate and fat – each 30-nut serving equals 1/2 carbohydrate + 1 fat exchange.

Hi, Alarrison. Since the 100% is a big deal in jams, it will be clearly labeled as such (or with a synonym, such as “all fruit” or “spreadable fruit”). Brands include St. Dalfour, Smucker’s Simply Fruit, Polaner, Sorrell Ridge.