Top 10 Foods Highest in Starch

Written by Daisy Whitbread, MScN

Starch is the most common form of carbohydrate and typically found in staple grains like rice, wheat, and corn.

Healthy high starch foods include whole grains, whole grain bread, whole grain pasta, minimally processed vegetables, and beans (legumes). Less healthy forms of starch include processed cereals, snacks, cakes, cookies, pies, pizzas, french fries, doughnuts, and foods which have been breaded and fried. Below are the top 10 foods highest in starch, for more, see the extended list of starch-rich foods.


#1: Commercial Cereals (Rice Krispies)
Up to 73.2% Starch
Starch in 100g1 cup (29g)
73.2g21.2g
Other Cereals High in Starch (Percent Starch): Shredded Wheat (65%), Cherrios (57%), Honey Bunches of Oats (53%), Frosted Flakes (46%), Cocoa Crispies (44%), Cinnamon Toast Crunch (35%), and Raisin Bran (29%). Click to see complete nutrition facts.


#2: Snacks (Hard Pretzels)
Up to 72.6% Starch
Starch in 100g1 oz (28g)10 twists (60g)
72.6g20.6g43.5g
Other Snacks High in Starch (Percent Starch): Gluten-Free Multigrain Crackers (72%), Tortilla Chips (63%), Chex Mix (60%), Pita Chips (59%), Potato Chips (58%), and Plantain Chips (51%). Click to see complete nutrition facts.


#3: Bread (French Bread)
Up to 44.2% Starch
Starch in 100g1 oz (28g)1 slice (139g)
44.2g12.6g61.5g
Other Bread Products High in Starch (Percent Starch): Bagels (48%), Naan Bread (43%), Pan Dulce (38%), Chapatis (38%), Commercial White Bread (37%), and Commercial Whole Wheat Bread (29%). Click to see complete nutrition facts.


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#4: Cookies, Cakes, Pizza (Shortbread)
Up to 40.5% Starch
Starch in 100g1 oz (28g)1 cookie (12g)
40.5g11.5g4.8g
Other Baked Foods High in Starch (Percent Starch): Pancakes (37%), Pizza (28%), Cake Doughnuts (26%), and Cake (7~20%). Click to see complete nutrition facts.


#5: Potato Products (French Fries)
Up to 38.2% Starch
Starch in 100g1 small serving (71g)1 large serving (154g)
38.2g27.1g58.9g
Other Potato Products High in Starch: Hash Browns (26%), Baked Potato with Skin (18%), Mashed Potatoes (8%). Click to see complete nutrition facts.


#6: Grains (Parboiled Brown Rice)
Up to 29.3% Starch
Starch in 100g1 cup (155g)
29.3g45.4g
Other Grains High in Starch (Percent Starch): Regular Brown Rice (25%), Spelt (20%), Quinoa (18%), Amaranth (16%), and Oatmeal (12%). Click to see complete nutrition facts.


#7: Pasta (Regular or Whole Wheat)
Up to 26% Starch
Starch in 100g1 cup spaghetti (124g)1 cup rotini (107g)
26g32.3g27.8g
Click to see complete nutrition facts.


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#8: Breaded and Fried Foods (Onion Rings)
Up to 32.5% Starch
Starch in 100g1 serving (350g)
32.5g113.9g
Other Breaded and Fried Foods High in Starch (Percent Starch): Fried Shrimp (26%), Fried Chicken (21%), Fried Mozzarella Sticks (20%), and Fried Fish Fillet (16%). The amount of starch varies depending on the amount and type of breading used. Click to see complete nutrition facts.


#9: Corn
Up to 18.2% Starch
Starch in 100g1 cup (141g)
18.2g25.7g
Peas contain 7g of starch per cup. A medium Baked Sweet Potato also contains 7g of starch. Click to see complete nutrition facts.


#10: Beans (Navy Beans)
Up to 15.4% Starch
Starch in 100g1 cup (182g)
15.4g28g
Most other cooked beans are 8-15% starch. Click to see complete nutrition facts.


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Click each heading below for more information from MyFoodData.com

Fried Green Plantains40.7g per 100 gram serving48g per 1 cup (118 grams)21.6g per 10 slices (1/4" thick) (53 grams)Click to see complete nutrition facts for Fried Green Plantains
Waffles40.9g per 100 gram serving11.6g per 1 oz (28 grams)13.5g per 1 waffle, square (4" square) (33 grams)Click to see complete nutrition facts for Waffles
Bagels37.4g per 100 gram serving25.8g per 1 small bagel (3" dia) (69 grams)39.2g per 1 medium bagel (3-1/2" to 4" dia) (105 grams)Click to see complete nutrition facts for Bagels
Pan Crust Pizza26.8g per 100 gram serving30.3g per 1 slice (113 grams)243.6g per 1 pizza (909 grams)Click to see complete nutrition facts for 14 Inch Pepperoni Pizza Pan Crust
Shrimp Crackers30.4g per 100 gram serving0g per (0 grams)Click to see complete nutrition facts for Shrimp Crackers
Hush Puppies30.3g per 100 gram serving6.7g per 1 piece (22 grams)Click to see complete nutrition facts for Hush Puppies
Toaster Pastries29.7g per 100 gram serving15.7g per 1 piece (53 grams)8.4g per 1 oz (28 grams)Click to see complete nutrition facts for Toaster Pastries
Miniature Cinnamon Rolls29.1g per 100 gram serving7.3g per 1 each (25 grams)Click to see complete nutrition facts for Miniature Cinnamon Rolls
Nachos with Cheese28.3g per 100 gram serving22.7g per 1 serving (80 grams)Click to see complete nutrition facts for Nachos with Cheese
Doughnuts26.4g per 100 gram serving16.9g per 1 doughnut medium (approx 3-3/4" dia) (64 grams)19.8g per 1 doughnut, large (approx 4-1/4" dia) (75 grams)Click to see complete nutrition facts for Doughnuts
Empanadas26.1g per 100 gram serving23.3g per 1 piece (89 grams)Click to see complete nutrition facts for Empanadas
Hot Pockets24.6g per 100 gram serving31.2g per 1 serving (1 hot pocket) (127 grams)62.8g per 1 package yields (256 grams)Click to see complete nutrition facts for Ham N Cheese Hot Pockets
Cereal Bars24.4g per 100 gram serving0g per (0 grams)Click to see complete nutrition facts for Nutri-Grain Fruit Cereal Bars
Fast food Biscuit with Sausage24.2g per 100 gram serving26.9g per 1 item (111 grams)Click to see complete nutrition facts for Fast Food Sausage Biscuits
Cashew Nuts10.9g per 100 gram serving14.1g per 1 cup, halves and pieces (129 grams)3.1g per 1 oz (18 kernels) (28 grams)Click to see complete nutrition facts for Cashew Nuts

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.