Top High-Protein (>12g Protein/100g) Foods Highest in Complex Starch (USDA Ranking)

High-protein muscle-supporting foods (>12g protein/100g) highest in Complex Starch (g per 100g), verified against the Wise Eating USDA Standard Reference catalog. Polysaccharide glucose chains offering sustained glycogen replenishment.

USDA Leaderboard: Top High-Protein (>12g Protein/100g) Foods Highest in Complex Starch (USDA 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: Pasta, dry, enriched (62.5 g per 100g).

Rank	USDA Food Item	Complex Starch / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Pasta, dry, enriched	62.5 g	41.6%	16.8 g	371 kcal · 13g P
#2	Pasta, dry, unenriched	62.5 g	41.6%	16.8 g	371 kcal · 13g P
#3	Pasta mix, classic beef, unprepared	57.2 g	38.2%	16.2 g	354 kcal · 12.3g P
#4	Pasta mix, Italian four cheese lasagna, unprepared	57.1 g	38.1%	16.1 g	355 kcal · 12.5g P
#5	Soup, chicken noodle, dry, mix	50.8 g	33.9%	13.5 g	377 kcal · 15.4g P
#6	Snacks, bagel chips, plain	49 g	32.7%	10.9 g	451 kcal · 12.3g P
#7	Beans, navy, mature seeds, raw	32.9 g	21.9%	9.76 g	337 kcal · 22.3g P
#8	Bread, whole-wheat, commercially prepared	28.7 g	19.2%	11.4 g	252 kcal · 12.4g P
#9	Rolls, hamburger or hot dog, whole wheat	28.5 g	19%	10.6 g	269 kcal · 12.4g P
#10	Bread, reduced-calorie, wheat	26.1 g	17.4%	12 g	217 kcal · 13.3g P
#11	Bread, multi-grain (includes whole-grain)	25.7 g	17.1%	9.69 g	265 kcal · 13.4g P
#12	Corn, dried, yellow (Northern Plains Indians)	25 g	16.7%	5.96 g	419 kcal · 14.5g P
#13	Nuts, cashew nuts, raw	23.5 g	15.7%	4.25 g	553 kcal · 18.2g P
#14	Tamales, masa and pork filling (Hopi)	15.1 g	10.1%	9.01 g	168 kcal · 13.2g P
#15	Chicken breast tenders, breaded, uncooked	13.3 g	8.9%	5.06 g	263 kcal · 14.7g P
#16	Chicken tenders, breaded, frozen, prepared	13.2 g	8.8%	5.5 g	240 kcal · 14.6g P
#17	Chicken patty, frozen, cooked	10.3 g	6.9%	3.61 g	287 kcal · 14.8g P
#18	Chicken patty, frozen, uncooked	6.47 g	4.3%	2.22 g	292 kcal · 14.3g P
#19	Meatballs, frozen, Italian style	2.25 g	1.5%	0.787 g	286 kcal · 14.4g P
#20	Mollusks, scallop, mixed species, raw	2.17 g	1.4%	3.14 g	69 kcal · 12.1g P
#21	Mollusks, clam, mixed species, raw	1.4 g	0.9%	1.63 g	86 kcal · 14.7g P
#22	Nuts, pistachio nuts, dry roasted, with salt added	1.38 g	0.9%	0.243 g	569 kcal · 21.1g P
#23	Cheese, cream, fat free	1.05 g	0.7%	1 g	105 kcal · 15.7g P
#24	Nuts, almonds, blanched	1 g	0.7%	0.169 g	590 kcal · 21.4g P
#25	Nuts, hazelnuts or filberts, blanched	0.93 g	0.6%	0.148 g	629 kcal · 13.7g P
#26	Seeds, sunflower seed butter, without salt	0.83 g	0.6%	0.135 g	617 kcal · 17.3g P
#27	Nuts, almonds	0.72 g	0.5%	0.124 g	579 kcal · 21.1g P
#28	Nuts, hazelnuts or filberts	0.48 g	0.3%	0.076 g	628 kcal · 14.9g P
#29	Nuts, walnuts, black, dried	0.24 g	0.2%	0.039 g	619 kcal · 24.1g P
#30	Turkey, drumstick, from whole bird, meat only, raw	0.09 g	0.1%	0.083 g	109 kcal · 23.7g P
#31	Turkey, whole, breast, meat only, raw	0.09 g	0.1%	0.079 g	114 kcal · 23.7g P
#32	Turkey, whole, light meat, meat and skin, raw	0.09 g	0.1%	0.056 g	161 kcal · 22g P
#33	Turkey, whole, light meat, raw	0.09 g	0.1%	0.079 g	114 kcal · 23.7g P
#34	Turkey, whole, wing, meat only, raw	0.09 g	0.1%	0.078 g	115 kcal · 23.7g P
#35	Turkey, whole, meat only, with added solution, raw	0.08 g	0.1%	0.075 g	106 kcal · 20.9g P

Related Nutrient & Macro Rankings