About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1041 foods have been measured for Starch. This is a research tool — nothing here constitutes medical advice.

About Starch

A complex carbohydrate and major energy source; starchy foods also provide fibre and key nutrients, especially when wholegrain or minimally processed.

⚠️ Too little

No specific deficiency; issues usually reflect low total energy or low-fibre food choices.

🚫 Too much

Excess refined starches can raise overall calorie intake; wholegrain/high-fibre choices are preferred.

Sources: NHS

Foods Containing Starch

715 foods with recorded data, ranked highest first. Showing 1–100 of 715. Values per 100g fresh weight.

# Food Per 100g Level
★ Tapioca, raw 95 g
★ Arrowroot 94 g
★ Sago, raw 94 g
4 Flour, corn 92 g
5 Flour, gari (cassava flour) 90.8 g
6 Rice, white, pudding, raw 85.4 g
7 Rice, white, Italian Arborio risotto, raw 84.9 g
8 Rice (White, Long Grain) 84.8 g
9 Rice, white, long grain, raw 84.8 g
10 Buckwheat Groats 84.5 g
11 Rice, Thai fragrant, raw 84.4 g
12 Rice (White, Basmati) 83.6 g
13 Barley, pearl, raw 83.6 g
14 Rice, white, basmati, raw 83.6 g
15 Barley (Pearled) 83.6 g
16 Rice, white, basmati, easy cook, raw 83.3 g
17 Rice, white, long grain, easy cook, raw 82.3 g
18 Flour, wheat, white, plain, soft 80.3 g
19 Flour, rice 80.1 g
20 Flour, wheat, white, self raising 79 g
21 Fonio, grain, dry, raw 78.2 g
22 Flour, chapati, white 77.7 g
23 Semolina (Durum Wheat) 77.3 g
24 Semolina, raw 77.3 g
25 Couscous (Dry) 76.9 g
26 Couscous, plain, raw 76.9 g
27 Rice, brown, basmati, raw 76.8 g
28 Rice, brown, easy cook, raw 76.7 g
29 Rice, brown, wholegrain, raw 76.3 g
30 Rice (Brown, Long Grain) 76.3 g
31 Rice (Brown, Short Grain) 76.3 g
32 Wild Rice (Canoe Wild Rice) 75.7 g
33 Rice, red, raw 75.7 g
34 Rice, wild, raw 75.7 g
35 Pasta, white, dried, raw 73.5 g
36 Bulgur Wheat 72.7 g
37 Pasta, egg, white, dried, raw 72.7 g
38 Wheat, bulgur, raw 72.7 g
39 Flour, rye 72 g
40 Flour, chapati, brown 71.9 g
41 Flour, wheat, brown 71.5 g
42 Rice, black, unenriched, raw 71.4 g
43 Potato powder, instant, raw 70.8 g
44 Sorghum grain, white, pearled, unenriched, dry, raw 70.7 g
45 Rolled Oats 70.4 g
46 Porridge oats, unfortified 70.4 g
47 Sorghum flour, white, pearled, unenriched, dry, raw 69.7 g
48 Breadsticks, plain 69.6 g
49 Flour, wheat, wholemeal 68.5 g
50 Flour, wheat, wholemeal, self raising 68.2 g
51 Corn flour, masa harina, white or yellow, dry, raw 67.3 g
52 Flour, sorghum 66.3 g
53 Minibreads, toasted, retail 65.6 g
54 Stuffing mix, dried 62.8 g
55 Flour, potato 62.7 g
56 Farro, pearled, dry, raw 61.7 g
57 Buckwheat, whole grain 61.6 g
58 Crispbread, rye 60 g
59 Tortilla chips fried in sunflower oil 58.3 g
60 Flour, barley 56.9 g
61 Einkorn, grain, dry, raw 56.2 g
62 Potato snacks, pringle-type, fried in vegetable oil 55.9 g
63 Chestnuts, dried 55.8 g
64 Flour, amaranth 55.7 g
65 Oats, whole grain, steel cut 54.9 g
66 Beans, pigeon peas, dahl, dried, raw 54.8 g
67 Beans, pigeon peas, whole, dried, raw 54.8 g
68 Yellow Split Peas (Dry) 54.7 g
69 Peas, split, dried, raw 54.7 g
70 Green Split Peas (Dry) 54.7 g
71 Oats, whole grain, rolled, old fashioned 53.8 g
72 Flour, oat, whole grain 53.4 g
73 Bread rolls, white, crusty 52.1 g
74 Tortilla, wheat, soft 51.9 g
75 Flour, gram 51.5 g
76 Muesli, Swiss style, unfortified 51.3 g
77 Lentils, red, split, dried, raw 49.9 g
78 Red Lentils (Split, Dry) 49.9 g
79 Peas, dried, raw 47.6 g
80 Quinoa (Grain) 47.6 g
81 Quinoa, raw 47.6 g
82 Beans, blackeye, whole, dried, raw 47.5 g
83 Black-eyed Beans/Peas 47.5 g
84 Shortbread 46.5 g
85 Beans, butter, dried, raw 46.2 g
86 Butter Beans (Lima) 46.2 g
87 Beans, aduki, whole, dried, raw 44.7 g
88 Green Lentils (Dry) 44.5 g
89 Puy/French Green Lentils 44.5 g
90 Brown Lentils (Dry) 44.5 g
91 Lentils, green and brown, whole, dried, raw 44.5 g
92 Beans, chick peas, Kabuli, whole, dried, raw 43.8 g
93 Beans, chick peas, Kabuli, split, dried, raw 43.8 g
94 Chickpeas (Dry) 43.8 g
95 Navy Beans (Haricot) 42.7 g
96 Haricot/Navy Beans 42.7 g
97 Bread, white, sliced 42.7 g
98 Beans, haricot, whole, dried, raw 42.7 g
99 Sev/ganthia, homemade 42.6 g
100 Beans, mung, dahl, dried, raw 40.9 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.