There is no debate in the fact that if you want to keep your average diet and meal planning balanced; you always need to take into account the nutrients composition of products that you consume. In this post, I will share with you a list of foods and ingredients that are high in starch. I divided this list into 3 parts: cereal, flour/pasta and vegetables. All the products will be listed with a percentage of starch content, plus ranked for highest to lowest.
List of cereals and grains with the highest starch content
When you are talking about starchy products, for sure, grains and cereals first come to mind. You can even come across such grains where the percentage of starch is 80% of the total product weight. Here are the most common items:
- White rice = 78%.
- Brown rice = 65%.
- Millet = 62%.
- Oats = 61%.
- Buckwheat = 60%.
- Wheat = 60%.
- Proso millet (Pani varagu) = 59%.
- Barley = 58%.
- Rye = 54%.
- Wild rice = 38%.
- Cooked rice = 30%.
- Spelt, cooked = 20%.
- Corn = 19% (on average, as it differs depending on the type of corn and can reach up to 48%).
- Quinoa, cooked = 18%.
- Amaranth = 16%.
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Starch concentration in flour, pasta and bakery products
As flour is usually made of grinded grains, you respectively can guess that the level of starch in the flour itself and products, where it is an ingredient, will be high. Check the list below to get data on starch content in bakery products and pasta:
- Rice flour = 79%.
- Pasta and Spaghetti = 75% (dry form).
- Barley flour = 74%.
- Wheat flour = 72%.
- Buckwheat flour = 71%.
- Millet flour = 70%.
- Sorghum Flour = 68%.
- Bread = 66%.
- Cornmeal = 65%.
- Noodles = 65%.
- Breadcrumbs = 60%.
- Whole grain flour = 57%.
- Tortilla = 55%.
- Rye bread = 45%.
- Naan (Indian Bread) = 43%.
- White bread = 38%.
- Paratha (flatbread) = 32%.
- Cooked pasta and spaghetti = 26%.
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Starch content in vegetables, fruits and nuts
Only a few types of vegetables have a high level of starch. Especially it concerns fruits and nuts where the level of starch is almost every time lower than 1%. Therefore, I decided to combine these items in one section. If you cannot find a name of vegetable or fruit, you are looking for, on this list than the percentage of starch was lower than 1% or none.
Vegetables and Fruits:
- French fries = 24%
- Rutabaga = 20%.
- Yams = 20%.
- Sweet potato = 17%.
- Pattypan (custard squash) = 18%.
- Potato = 17%.
- Black radish = 15%.
- White beans, cooked = 15%.
- Pinto beans = 15%.
- Beetroot = 14%.
- Sapote, black = 6%.
- Banana = 5%.
- Carrot = 1.4%.
- Jackfruit = 1.5%.
- Green beans = 1%.
- Avocado = 0.1%.
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Nuts:
- Cashew nuts = 23%.
- Peanuts, roasted = 5%.
- Pistachio = 1.7%.
- Pistachio, roasted = 1.4%.
- Pumpkin seeds = 1.4%.
- Pine nut, no shell = 1.4%.
- Hazelnut, roasted = 1.1 %.
- Macadamia = 1%.
- Almond = 0.7%.
- Hazelnut, raw = 0.5%.
- Pecan = 0.5%.
- Brazilian nut = 0.25%.
- Walnut = 0.06%.
If you have Pinterest, fill free to pin the following chart!
If you have any questions left after reading this post, please, feel free to ask them in the comment section below. This post was created as simply an informative list of products where you can check the level of starch concentration.
