rationTracker

Foods High in Starch

Starch is a chain of glucose molecules that the body breaks down for energy over a longer window than sugar does. It is the main carbohydrate in grains, potatoes, and legumes.

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Key takeaways

  • Flour Cassava has the most starch per 100 g among whole foods, at 79.7 g.
  • Per 100 calories, Wheat Khorasan ranks first at 22.4 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Flour Cassava79.7 g / 100 g
  2. 2Cornmeal Degermed73.3 g / 100 g
  3. 3Rice-A-Roni Chicken Flavor71.6 g / 100 g
  4. 4Rice Black71.4 g / 100 g
  5. 5Rice Red70.8 g / 100 g
  6. 6Sorghum Grain White70.7 g / 100 g
  7. 7Potatoes Flakes Without Milk70.6 g / 100 g
  8. 8Millet Flour69.9 g / 100 g
  9. 9Sorghum Flour White69.7 g / 100 g
  10. 10Corn Flour Whole-Grain68 g / 100 g
  11. 11Sorghum Flour Whole-Grain68 g / 100 g
  12. 12Corn Flour Masa Harina67.3 g / 100 g
  13. 13Millet Grain67.1 g / 100 g
  14. 14Flour Sorghum66.3 g / 100 g
  15. 15Corn Flour Yellow66 g / 100 g
  16. 16Corn Flour Masa66 g / 100 g
  17. 17Sorghum Grain65.6 g / 100 g
  18. 18Cornmeal Blue (Navajo)63.6 g / 100 g
  19. 19Wheat Flour White (Industrial)63.3 g / 100 g
  20. 20Flour Potato62.7 g / 100 g
  21. 21Pasta62.4 g / 100 g
  22. 22Bulgur62.3 g / 100 g
  23. 23Cornmeal Yellow (Navajo)61.9 g / 100 g
  24. 24Farro Pearled61.7 g / 100 g
  25. 25Buckwheat Grain61.6 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Wheat Khorasan22.4 g / 100 kcal
  2. 2Flour Cassava22.3 g / 100 kcal
  3. 3Rice Brown21.2 g / 100 kcal
  4. 4Refried Beans Vegetarian20.8 g / 100 kcal
  5. 5Pancakes Plain20.7 g / 100 kcal
  6. 6Pasta Gluten-Free20.7 g / 100 kcal
  7. 7Plantains Green20.3 g / 100 kcal
  8. 8Rice-A-Roni Chicken Flavor20.1 g / 100 kcal
  9. 9Potatoes Flakes Without Milk19.9 g / 100 kcal
  10. 10Cornmeal Degermed19.8 g / 100 kcal
  11. 11Potatoes White19.6 g / 100 kcal
  12. 12Rice Black19.3 g / 100 kcal
  13. 13Plantains Underripe19.2 g / 100 kcal
  14. 14Sorghum Flour White19.2 g / 100 kcal
  15. 15Rice Red19.1 g / 100 kcal
  16. 16Sorghum Grain White19.1 g / 100 kcal
  17. 17Sorghum Flour Whole-Grain18.9 g / 100 kcal
  18. 18Corn Flour Whole-Grain18.8 g / 100 kcal
  19. 19Tortilla Blue Corn18.7 g / 100 kcal
  20. 20Potatoes Russet18.3 g / 100 kcal
  21. 21Millet Flour18.3 g / 100 kcal
  22. 22Rice And Vermicelli Mix Rice Pilaf Flavor18.2 g / 100 kcal
  23. 23Corn Flour Masa18.2 g / 100 kcal
  24. 24Rice And Vermicelli Mix Beef Flavor18.1 g / 100 kcal
  25. 25Corn Flour Masa Harina17.9 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.