Top 10 Foods Highest in Starch

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Starch

Starch is the most common form of carbohydrate and typically found in staple grains like rice, wheat, and corn. (1)

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. (2)

Below are the top 10 foods highest in starch, for more, see the extended list of starch-rich foods.


List of High Starch Foods

Fried Onion Rings

#1: Fast Foods (Applebees Onion Rings)

Starch
per Order
Starch
per 100g
Starch
per 200 Calories
114g33g18g
Source: Nutrition Facts for Fried Onion Rings

More Fast Foods High in Starch

-52g in a Taco Bell taco salad
-40g per Burger King Double Whopper
-40g in a Taco Bell bean burrito

See all fast foods high in starch.
French Bread

#2: French Bread

Starch
per Slice
Starch
per 100g
Starch
per 200 Calories
61g44g33g
Source: Nutrition Facts for French Bread

More Breads High in Starch

-37g per bagel
-30g per slice of pizza
-18g in 2 slices of whole wheat bread
-11g per slice of white bread
Brown Rice

#3: Brown Rice

Starch
per Cup
Starch
per 100g
Starch
per 200 Calories
50g25g40g
Source: Nutrition Facts for Brown Rice

More Grains High in Starch

-33g per cup of quinoa
-27g per cup of oatmeal
Potatoes

#4: Potatoes

Starch
in a Medium Potato
Starch
per 100g
Starch
per 200 Calories
30g17g37g
Source: Nutrition Facts for Baked Potatoes (With Skin)
-17g in 1 cup of cooked sweet potato
-14g in 10 french fries
Whole Wheat Spaghetti

#5: Whole Wheat Pasta

Starch
per Cup
Starch
per 100g
Starch
per 200 Calories
30g26g34g
Source: Nutrition Facts for Whole Wheat Pasta
Navy Beans

#6: Navy Beans

Starch
per Cup
Starch
per 100g
Starch
per 200 Calories
28g15g22g
Source: Nutrition Facts for Navy Beans

More Beans High in Starch

-26g per cup of pinto beans
-23g per cup of kidney beans
-19g per cup of canned baked beans
A bowl of round colorful cereal

#7: Commercial Cereals (Rice Crispy Treats)

Starch
per 1.25 Cups
Starch
per 100g
Starch
per 200 Calories
24g73g38g
Source: Nutrition Facts for Kelloggs Rice Krispies
A slice of pie

#8: Apple Pie

Starch
per Slice
Starch
per 100g
Starch
per 200 Calories
20g15g11g
Source: Nutrition Facts for Dutch Apple Pie
-18g in a pancake
-17g in 6 cheese crackers
-10g per slice of chocolate cake
Yellow Sweet Corn

#9: Sweet Corn

Starch
per Cup Cooked
Starch
per 100g
Starch
per 200 Calories
8g6g13g
Source: Nutrition Facts for Yellow Sweet Corn
Bananas

#10: Bananas

Starch
per Cup Sliced
Starch
per 100g
Starch
per 200 Calories
8g5g12g
Source: Nutrition Facts for Bananas

See All 200 Foods High in Starch

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A printable list of foods high in starch.

More Starch Rich Foods

FoodServingStarch
#1 Amaranthper cup40g
#2 Speltper cup38g
#3 Fast Foods (Subway Tuna Sub)per 6 inch sub29g
#4 Egg and Cheese Biscuitper biscuit26g
#5 Fried Yellow Plantainsper cup22g
#6 Pretzelsper oz21g
#7 Tortilla Chipsper oz18g
#8 Popcornper oz17g
#9 Mamey Sapote1 cup chopped11g
#10 Cake Doughnutsper donut10g

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Data Sources and References

  1. Starch: its metabolism, evolution, and biotechnological modification in plants. Annu Rev Plant Biol. 2010;61:209-34.
  2. USDA National Nutrient Database for Standard Reference, Release 28.