Top 35 Foods Highest in Complex Starch (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Complex Starch (g per 100g) with % Daily Value, calorie density, and macro ratios. Polysaccharide glucose chains offering sustained glycogen replenishment.

USDA Leaderboard: Top 35 Foods Highest in Complex Starch (USDA Per 100g Ranking)

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: Millet flour (69.9 g per 100g).

Rank	USDA Food Item	Complex Starch / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Millet flour	69.9 g	46.6%	18.3 g	382 kcal · 10.8g P
#2	Rice and vermicelli mix, beef flavor, unprepared	69.7 g	46.5%	19.4 g	359 kcal · 10.8g P
#3	Sorghum flour, whole-grain	68 g	45.3%	18.9 g	359 kcal · 8.43g P
#4	Spanish rice mix, dry mix, unprepared	66 g	44%	18.2 g	363 kcal · 10.6g P
#5	Pasta, dry, enriched	62.5 g	41.6%	16.8 g	371 kcal · 13g P
#6	Pasta, dry, unenriched	62.5 g	41.6%	16.8 g	371 kcal · 13g P
#7	Piki bread, made from blue cornmeal (Hopi)	61.3 g	40.9%	15.7 g	390 kcal · 9.06g P
#8	Crackers, whole-wheat, reduced fat	61.1 g	40.7%	14.7 g	416 kcal · 11.3g P
#9	Snacks, pita chips, salted	59.5 g	39.6%	13 g	457 kcal · 11.8g P
#10	Pasta mix, classic cheeseburger macaroni, unprepared	58.7 g	39.2%	16.8 g	349 kcal · 11.6g P
#11	Pasta mix, classic beef, unprepared	57.2 g	38.2%	16.2 g	354 kcal · 12.3g P
#12	Pasta mix, Italian four cheese lasagna, unprepared	57.1 g	38.1%	16.1 g	355 kcal · 12.5g P
#13	Crackers, whole-wheat	57 g	38%	13.3 g	427 kcal · 10.6g P
#14	Tostada shells, corn	55.4 g	36.9%	11.7 g	474 kcal · 6.15g P
#15	Taco shells, baked	54.9 g	36.6%	11.5 g	476 kcal · 6.41g P
#16	Pasta mix, Italian lasagna, unprepared	53.9 g	35.9%	15.1 g	356 kcal · 10.9g P
#17	Snacks, tortilla chips, nacho cheese	53.2 g	35.5%	10.3 g	519 kcal · 7.36g P
#18	Crackers, standard snack-type, with whole wheat	52.6 g	35.1%	11.4 g	463 kcal · 7.29g P
#19	Crackers, cheese, regular	52.6 g	35%	10.7 g	489 kcal · 10.9g P
#20	Crackers, wheat, reduced fat	50.9 g	33.9%	11.5 g	444 kcal · 9.34g P
#21	Soup, chicken noodle, dry, mix	50.8 g	33.9%	13.5 g	377 kcal · 15.4g P
#22	Snacks, bagel chips, plain	49 g	32.7%	10.9 g	451 kcal · 12.3g P
#23	Snacks, potato chips, barbecue-flavor	48.9 g	32.6%	10 g	487 kcal · 6.51g P
#24	Crackers, wheat, regular	47.4 g	31.6%	10.4 g	455 kcal · 7.3g P
#25	Bread, roll, Mexican, bollilo	47 g	31.3%	14.8 g	318 kcal · 10.7g P
#26	Snacks, potato chips, lightly salted	46 g	30.6%	8.21 g	560 kcal · 6.72g P
#27	Corn, white, steamed (Navajo)	45.8 g	30.5%	11.9 g	386 kcal · 9.72g P
#28	Crackers, cheese, sandwich-type with cheese filling	44.5 g	29.7%	9.09 g	490 kcal · 8.92g P
#29	Bread, french or vienna (includes sourdough)	44.2 g	29.5%	16.3 g	272 kcal · 10.8g P
#30	Bread, Italian	39 g	26%	15.1 g	259 kcal · 9.49g P
#31	Bread, pan dulce, sweet yeast bread	37.8 g	25.2%	10.3 g	367 kcal · 9.42g P
#32	Bread, wheat	36.3 g	24.2%	13.3 g	274 kcal · 10.7g P
#33	Garlic bread, frozen	34.8 g	23.2%	9.95 g	350 kcal · 8.36g P
#34	Beans, navy, mature seeds, raw	32.9 g	21.9%	9.76 g	337 kcal · 22.3g P
#35	Cookies, oatmeal, with raisins	31.1 g	20.7%	7.05 g	441 kcal · 5.86g P

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