Top Low-Calorie (Under 150 kcal) Foods Highest in Complex Starch (USDA Ranking)

Low-calorie foods (under 150 kcal per 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 Low-Calorie (Under 150 kcal) 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: 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	Quinoa, cooked	17.6 g	11.8%	14.7 g	120 kcal · 4.4g P
#3	Potatoes, white, flesh and skin, raw	13.5 g	9%	19.6 g	69 kcal · 1.68g P
#4	Potatoes, red, flesh and skin, raw	13.3 g	8.9%	19.1 g	70 kcal · 1.89g P
#5	Plantains, yellow, raw	12 g	8%	9.84 g	122 kcal · 1.3g P
#6	Corn pudding, home prepared	8.68 g	5.8%	6.63 g	131 kcal · 4.42g P
#7	Refried beans, canned, fat-free	8.65 g	5.8%	10.9 g	79 kcal · 5.34g P
#8	Potatoes, mashed, ready-to-eat	7.84 g	5.2%	7.4 g	106 kcal · 1.97g P
#9	Pasta with tomato sauce, no meat, canned	7.44 g	5%	10.5 g	71 kcal · 2.22g P
#10	Puddings, rice, ready-to-eat	7.43 g	5%	6.88 g	108 kcal · 3.23g P
#11	Refried beans, canned, traditional style	7.43 g	5%	8.26 g	90 kcal · 4.98g P
#12	Spaghetti, with meatballs in tomato sauce, canned	7.37 g	4.9%	7.37 g	100 kcal · 4.37g P
#13	Chili con carne with beans, canned entree	6.9 g	4.6%	6.45 g	107 kcal · 5.8g P
#14	Acorn stew (Apache)	6.57 g	4.4%	6.92 g	95 kcal · 6.81g P
#15	Stew, steamed corn (Navajo)	6.55 g	4.4%	5.85 g	112 kcal · 8.82g P
#16	Sapote, mamey, raw	6.33 g	4.2%	5.1 g	124 kcal · 1.45g P
#17	Corn, sweet, yellow, raw	5.7 g	3.8%	6.63 g	86 kcal · 3.27g P
#18	Beef stew, canned entree	5.43 g	3.6%	5.48 g	99 kcal · 4.41g P
#19	Dip, salsa con queso, cheese and salsa- medium	4.86 g	3.2%	3.4 g	143 kcal · 3.14g P
#20	Chili with beans, microwavable bowls	4.7 g	3.1%	4.7 g	100 kcal · 5.85g P
#21	Soup, beef barley, ready to serve	3.97 g	2.6%	7.63 g	52 kcal · 2.81g P
#22	Chili, no beans, canned entree	3.35 g	2.2%	2.84 g	118 kcal · 7.53g P
#23	Mollusks, scallop, mixed species, raw	2.17 g	1.4%	3.14 g	69 kcal · 12.1g P
#24	Edamame, frozen, prepared	1.51 g	1%	1.25 g	121 kcal · 11.9g P
#25	Mollusks, clam, mixed species, raw	1.4 g	0.9%	1.63 g	86 kcal · 14.7g P
#26	Cheese, cream, fat free	1.05 g	0.7%	1 g	105 kcal · 15.7g P
#27	Mustard, prepared, yellow	0.64 g	0.4%	1.07 g	60 kcal · 3.74g P
#28	Mollusks, oyster, eastern, wild, raw	0.45 g	0.3%	0.882 g	51 kcal · 5.71g P
#29	Mushrooms, portabella, grilled	0.43 g	0.3%	1.48 g	29 kcal · 3.28g P
#30	Rutabagas, raw	0.4 g	0.3%	1.08 g	37 kcal · 1.08g P
#31	Edamame, frozen, unprepared	0.33 g	0.2%	0.303 g	109 kcal · 11.2g P
#32	Agave, raw (Southwest)	0.24 g	0.2%	0.353 g	68 kcal · 0.52g P
#33	Kiwifruit, ZESPRI SunGold, raw	0.12 g	0.1%	0.19 g	63 kcal · 1.02g P
#34	Turkey, drumstick, from whole bird, meat only, raw	0.09 g	0.1%	0.083 g	109 kcal · 23.7g P
#35	Turkey, whole, breast, meat only, raw	0.09 g	0.1%	0.079 g	114 kcal · 23.7g P

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