Top Plant-Based & Allergen-Free Foods Highest in Complex Starch (USDA Ranking)

Allergen-free and plant-forward whole foods rich 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 Plant-Based & Allergen-Free 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: 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	Sorghum flour, whole-grain	68 g	45.3%	18.9 g	359 kcal · 8.43g P
#3	Spanish rice mix, dry mix, unprepared	66 g	44%	18.2 g	363 kcal · 10.6g P
#4	Piki bread, made from blue cornmeal (Hopi)	61.3 g	40.9%	15.7 g	390 kcal · 9.06g P
#5	Tostada shells, corn	55.4 g	36.9%	11.7 g	474 kcal · 6.15g P
#6	Taco shells, baked	54.9 g	36.6%	11.5 g	476 kcal · 6.41g P
#7	Snacks, potato chips, barbecue-flavor	48.9 g	32.6%	10 g	487 kcal · 6.51g P
#8	Snacks, potato chips, lightly salted	46 g	30.6%	8.21 g	560 kcal · 6.72g P
#9	Corn, white, steamed (Navajo)	45.8 g	30.5%	11.9 g	386 kcal · 9.72g P
#10	Beans, navy, mature seeds, raw	32.9 g	21.9%	9.76 g	337 kcal · 22.3g P
#11	Corn, dried, yellow (Northern Plains Indians)	25 g	16.7%	5.96 g	419 kcal · 14.5g P
#12	Plantains, green, boiled	24.5 g	16.3%	20.2 g	121 kcal · 1.09g P
#13	Plantains, yellow, baked	17.9 g	12%	11.6 g	155 kcal · 1.52g P
#14	Quinoa, cooked	17.6 g	11.8%	14.7 g	120 kcal · 4.4g P
#15	Potatoes, white, flesh and skin, raw	13.5 g	9%	19.6 g	69 kcal · 1.68g P
#16	Potatoes, red, flesh and skin, raw	13.3 g	8.9%	19.1 g	70 kcal · 1.89g P
#17	Plantains, yellow, raw	12 g	8%	9.84 g	122 kcal · 1.3g P
#18	Refried beans, canned, fat-free	8.65 g	5.8%	10.9 g	79 kcal · 5.34g P
#19	Refried beans, canned, traditional style	7.43 g	5%	8.26 g	90 kcal · 4.98g P
#20	Chili con carne with beans, canned entree	6.9 g	4.6%	6.45 g	107 kcal · 5.8g P
#21	Stew, steamed corn (Navajo)	6.55 g	4.4%	5.85 g	112 kcal · 8.82g P
#22	Sapote, mamey, raw	6.33 g	4.2%	5.1 g	124 kcal · 1.45g P
#23	Corn, sweet, yellow, raw	5.7 g	3.8%	6.63 g	86 kcal · 3.27g P
#24	Figs, dried, uncooked	5.07 g	3.4%	2.04 g	249 kcal · 3.3g P
#25	Chili, no beans, canned entree	3.35 g	2.2%	2.84 g	118 kcal · 7.53g P
#26	Mushrooms, portabella, grilled	0.43 g	0.3%	1.48 g	29 kcal · 3.28g P
#27	Rutabagas, raw	0.4 g	0.3%	1.08 g	37 kcal · 1.08g P
#28	Agave, raw (Southwest)	0.24 g	0.2%	0.353 g	68 kcal · 0.52g P
#29	Kiwifruit, ZESPRI SunGold, raw	0.12 g	0.1%	0.19 g	63 kcal · 1.02g P
#30	Avocados, raw, California	0.11 g	0.1%	0.066 g	167 kcal · 1.96g P
#31	Cucumber, peeled, raw	0.08 g	0.1%	0 g	10 kcal · 0.59g P
#32	Nectarines, raw	0.07 g	0%	0.159 g	44 kcal · 1.06g P

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