Top 35 Foods Highest in Complex Starch Per 100 Calories (Nutrient Density)

Maximize Complex Starch (g) while staying in a calorie deficit: USDA foods ranked by Complex Starch delivered per 100 kcal of energy. Polysaccharide glucose chains offering sustained glycogen replenishment.

USDA Leaderboard: Top 35 Foods Highest in Complex Starch Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Plantains, green, boiled (24.5 g per 100g).

Rank	USDA Food Item	Complex Starch / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Plantains, green, boiled	24.5 g	16.3%	20.2 g	121 kcal · 1.09g P
#2	Potatoes, white, flesh and skin, raw	13.5 g	9%	19.6 g	69 kcal · 1.68g P
#3	Rice and vermicelli mix, beef flavor, unprepared	69.7 g	46.5%	19.4 g	359 kcal · 10.8g P
#4	Potatoes, red, flesh and skin, raw	13.3 g	8.9%	19.1 g	70 kcal · 1.89g P
#5	Sorghum flour, whole-grain	68 g	45.3%	18.9 g	359 kcal · 8.43g P
#6	Millet flour	69.9 g	46.6%	18.3 g	382 kcal · 10.8g P
#7	Spanish rice mix, dry mix, unprepared	66 g	44%	18.2 g	363 kcal · 10.6g P
#8	Pasta, dry, enriched	62.5 g	41.6%	16.8 g	371 kcal · 13g P
#9	Pasta, dry, unenriched	62.5 g	41.6%	16.8 g	371 kcal · 13g P
#10	Pasta mix, classic cheeseburger macaroni, unprepared	58.7 g	39.2%	16.8 g	349 kcal · 11.6g P
#11	Bread, french or vienna (includes sourdough)	44.2 g	29.5%	16.3 g	272 kcal · 10.8g P
#12	Pasta mix, classic beef, unprepared	57.2 g	38.2%	16.2 g	354 kcal · 12.3g P
#13	Pasta mix, Italian four cheese lasagna, unprepared	57.1 g	38.1%	16.1 g	355 kcal · 12.5g P
#14	Piki bread, made from blue cornmeal (Hopi)	61.3 g	40.9%	15.7 g	390 kcal · 9.06g P
#15	Pasta mix, Italian lasagna, unprepared	53.9 g	35.9%	15.1 g	356 kcal · 10.9g P
#16	Bread, Italian	39 g	26%	15.1 g	259 kcal · 9.49g P
#17	Bread, roll, Mexican, bollilo	47 g	31.3%	14.8 g	318 kcal · 10.7g P
#18	Quinoa, cooked	17.6 g	11.8%	14.7 g	120 kcal · 4.4g P
#19	Crackers, whole-wheat, reduced fat	61.1 g	40.7%	14.7 g	416 kcal · 11.3g P
#20	Soup, chicken noodle, dry, mix	50.8 g	33.9%	13.5 g	377 kcal · 15.4g P
#21	Crackers, whole-wheat	57 g	38%	13.3 g	427 kcal · 10.6g P
#22	Bread, wheat	36.3 g	24.2%	13.3 g	274 kcal · 10.7g P
#23	Snacks, pita chips, salted	59.5 g	39.6%	13 g	457 kcal · 11.8g P
#24	Potato puffs, frozen, unprepared	21.6 g	14.4%	12.1 g	178 kcal · 1.93g P
#25	Bread, reduced-calorie, wheat	26.1 g	17.4%	12 g	217 kcal · 13.3g P
#26	Burrito, bean and cheese, frozen	26.4 g	17.6%	11.9 g	221 kcal · 7.07g P
#27	Corn, white, steamed (Navajo)	45.8 g	30.5%	11.9 g	386 kcal · 9.72g P
#28	Potato puffs, frozen, oven-heated	22.6 g	15.1%	11.8 g	192 kcal · 2.13g P
#29	Tostada shells, corn	55.4 g	36.9%	11.7 g	474 kcal · 6.15g P
#30	Plantains, yellow, baked	17.9 g	12%	11.6 g	155 kcal · 1.52g P
#31	Taco shells, baked	54.9 g	36.6%	11.5 g	476 kcal · 6.41g P
#32	Crackers, wheat, reduced fat	50.9 g	33.9%	11.5 g	444 kcal · 9.34g P
#33	Bread, white wheat	27.2 g	18.2%	11.4 g	238 kcal · 10.7g P
#34	Bread, whole-wheat, commercially prepared	28.7 g	19.2%	11.4 g	252 kcal · 12.4g P
#35	Crackers, standard snack-type, with whole wheat	52.6 g	35.1%	11.4 g	463 kcal · 7.29g P

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