Foods High in Starch: Top Sources

Starch Foods high in starch and how much you need · Starch

Starch is a complex carbohydrate that plants synthesize as their energy storage. It is composed of long chains of glucose molecules and is found in foods such as potatoes, maize, rice, and wheat. When consumed, starch is broken down by enzymes in the digestive system to release glucose, which provides energy for cellular functions.

Foods that have it

463

There's no official daily target for starch.

Among plant foods, plantains, green; rice cooking cream and rice, wholegrain have the most starch per serving. Among animal foods, the most are in chicken nuggets, deep-fried, lactose-free; mollusks, scallop, (bay and sea) and cheese, halloumi cheese.

Plant sources

Foods highest in starch

Ranked from 463 foods in our catalog, one entry per food.

1

Plantains, green, fried 57 g

serving (140 g) · Fruit and berry dishes other than pies
2

Rice cooking cream 51.2 g

serving (240 g) · Cream
3

Rice, wholegrain, boiled 39.2 g

serving (140 g) · Rice
4

Noodle, rice noodle 39.1 g

serving (55 g) · Rice
5

Macaroni, gluten-free 38.9 g

serving (55 g) · Pasta
6

Pasta, gluten-free, average 38.8 g

serving (55 g) · Pasta
7

Millet, boiled 38.2 g

serving (140 g) · Rice
8

Spaghetti 36.2 g

serving (55 g) · Pasta
9

French fries, frozen 35.2 g

serving (85 g) · Fried potatoes, French fries
10

Barley, rolled, barley flakes 28.6 g

serving (45 g) · Flour
11

Corn tortilla 28.3 g

serving (55 g) · Sandwiches and burgers
12

Semolina 25.3 g

serving (40 g) · Flour
13

Rye grain, crushed 25.1 g

serving (45 g) · Flour
14

Wheat tortilla 24.7 g

serving (55 g) · Sandwiches and burgers
15

Potato wedges, oven-baked 20.4 g

serving (110 g) · Fried potatoes, French fries
16

Potato, fried 19.2 g

serving (110 g) · Fried potatoes, French fries
17

Adzuki bean, boiled 18.7 g

serving (90 g) · Pulses
18

Sweet corn kernel 18.7 g

serving (85 g) · Vegetables
19

Lentil, red 17.8 g

serving (35 g) · Pulses
20

Sweet corn, boiled 17.8 g

serving (85 g) · Cooked vegetables
21

Bean, black bean, turtle bean, dried 16 g

serving (35 g) · Pulses
22

Maltodextrin 15.9 g

serving (20 g) · Miscellaneous ingredients
23

Croissant, home-made 15.9 g

serving (55 g) · Savoury bakery
24

Popcorn 15.7 g

serving (30 g) · Savoury snacks
25

Banana chip 15.1 g

serving (40 g) · Nuts, seeds and dried fruits
26

Potatoflake 14.2 g

serving (20 g) · Miscellaneous ingredients
27

Barley malt for beer 14.1 g

serving (30 g) · Miscellaneous ingredients
28

Water chestnut 13.7 g

serving (85 g) · Vegetables
29

Chicken nuggets, deep-fried, lactose-free 13.5 g

serving (85 g) · Poultry dishes
30

Broad bean, fava bean, dried 12.9 g

serving (35 g) · Pulse products
31

Sweet potato, fried 12.6 g

serving (85 g) · Cooked vegetables
32

Groat sausage, fried without fat 12.2 g

serving (55 g) · Sausages
33

Sweet potato fries, oven-baked 11 g

serving (70 g) · Cooked vegetables
34

Nut, chili nut 10.4 g

serving (30 g) · Savoury snacks
35

Blood sausage, black sausage 9.9 g

serving (55 g) · Offal dishes
36

Chestnut 8.9 g

serving (30 g) · Nuts, seeds and dried fruits
37

Mamey sapote 8.9 g

serving (140 g) · Berries
38

Mango 8.7 g

serving (140 g) · Fruits
39

Liquorice, licorice 7.5 g

serving (30 g) · Confectionery
40

Meat bouillon 6.9 g

cup (240 g) · Savoury sauces
41

Banana 6.7 g

serving (140 g) · Fruits
42

Baked banana 5.9 g

serving (140 g) · Fruit and berry dishes other than pies
43

Liver, boiled 4.9 g

serving (85 g) · Offal dishes
44

Roasted liver 4.7 g

serving (85 g) · Offal dishes
45

Soy mince 4.5 g

serving (35 g) · Pulse products
46

Cashew nut 4.3 g

serving (30 g) · Nuts, seeds and dried fruits
47

Pork and beef, canned 3.4 g

serving (85 g) · Meat products
48

Black salsify 3.3 g

serving (85 g) · Vegetables
49

Crouton 3.3 g

serving (7 g) · Wheat bread
50

Mollusks, scallop, (bay and sea), cooked, steamed 3.1 g

serving (85 g) · Crustaceans and molluscs

Learn about starch

What does starch do for the body?

Starch is a complex carbohydrate that provides a significant source of energy for the body. It is broken down into glucose, which is the primary fuel for our brain and muscles. Starch also helps with digestion, contributes to overall satiety, and supports healthy gut bacteria.

How much starch do I need?

There are no specific recommendations for starch intake. However, it is suggested to have a well-balanced diet that includes carbohydrates, including starch. Generally, carbohydrates should make up about 45-65% of your total daily calories. It's important to focus on consuming whole grains and other complex carbohydrates to ensure a balanced and healthy diet.

What are the health benefits of starch?

Starch provides a long-lasting source of energy and is a good source of complex carbohydrates. It helps in regulating blood sugar levels and aids in digestion. Additionally, foods that naturally contain starch are often rich in other nutrients, such as vitamins, minerals, and fiber, which contribute to overall health and well-being.

Can starch be harmful?

In general, starch is not harmful when consumed in appropriate quantities as part of a balanced diet. However, excessive consumption of high-starch foods, especially those that are highly processed and refined, can contribute to health issues such as obesity, diabetes, and disrupted blood sugar levels. It's important to focus on whole, unprocessed sources of starch such as whole grains, legumes, and vegetables to maximize the nutritional benefits and minimize potential negative health effects.

Related nutrients

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