Foods Highest in Starch

FDA labeling rules →

Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Flour, cassava ranks #1 of 50 for Starch, at 79.7G per 100g.

What These Starch Rankings Mean

This ranking surfaces the top 50 whole foods for Starch, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Starch, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Flour, cassava, delivering 79.7G per 100g. The top three (Flour, cassava, Fonio, grain, dry, raw, Rice, white, long grain, unenriched, raw) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Starch sources side-by-side

# Food Amount % DV
1 Flour, cassava 79.7 G -
2 Fonio, grain, dry, raw 78.2 G -
3 Rice, white, long grain, unenriched, raw 74.4 G -
4 Rice, brown, parboiled, dry, UNCLE BEN'S 73.8 G -
5 Rice, white, long-grain, precooked or instant, enriched, dry 73.8 G -
6 Cornmeal, degermed, enriched, yellow 73.3 G -
7 Cornmeal, degermed, enriched, white 73.3 G -
8 Cornmeal, degermed, unenriched, yellow 73.3 G -
9 Cornmeal, degermed, unenriched, white 73.3 G -
10 Snacks, pretzels, hard, plain, salted 72.6 G -
11 Rice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) 72.5 G -
12 Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour 71.9 G -
13 RICE-A-RONI, chicken flavor, unprepared 71.6 G -
14 Rice, brown, long grain, unenriched, raw 71.6 G -
15 Rice, black, unenriched, raw 71.3 G -
16 Rice and vermicelli mix, rice pilaf flavor, unprepared 71.2 G -
17 Rice, red, unenriched, dry, raw 70.8 G -
18 Sorghum grain, white, pearled, unenriched, dry, raw 70.7 G -
19 Potatoes, mashed, dehydrated, flakes without milk, dry form 70.6 G -
20 Rice and vermicelli mix, beef flavor, unprepared 69.7 G -
21 Sorghum flour, white, pearled, unenriched, dry, raw 69.7 G -
22 Wild rice, dry, raw 68.7 G -
23 Rice, white, long-grain, parboiled, enriched, dry 68.3 G -
24 Rice, white, long-grain, parboiled, unenriched, dry 68.3 G -
25 Cereals, corn grits, white, regular and quick, enriched, dry 68.2 G -
26 Wheat flour, white (industrial), 9% protein, bleached, enriched 68.0 G -
27 Wheat flour, white (industrial), 9% protein, bleached, unenriched 68.0 G -
28 Corn flour, whole-grain, blue (harina de maiz morado) 68.0 G -
29 Sorghum flour, whole-grain 68.0 G -
30 Crackers, saltines (includes oyster, soda, soup) 67.8 G -
31 Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry 67.3 G -
32 Corn flour, masa harina, white or yellow, dry, raw 67.3 G -
33 Crackers, saltines, low salt (includes oyster, soda, soup) 67.3 G -
34 Cereals, QUAKER, corn grits, instant, plain, dry 67.1 G -
35 Millet, whole grain 67.1 G -
36 Flour, sorghum 66.3 G -
37 Spanish rice mix, dry mix, unprepared 66.0 G -
38 Corn flour, masa, enriched, white 66.0 G -
39 Corn flour, masa, unenriched, white 66.0 G -
40 Corn flour, yellow, masa, enriched 66.0 G -
41 Sorghum, whole grain, white, dry, raw 65.6 G -
42 Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit 65.1 G -
43 Wheat flour, white (industrial), 10% protein, unbleached, enriched 64.5 G -
44 Wheat flour, white (industrial), 10% protein, bleached, enriched 64.5 G -
45 Wheat flour, white (industrial), 10% protein, bleached, unenriched 64.5 G -
46 Cornmeal, blue (Navajo) 63.6 G -
47 Wheat flour, white (industrial), 11.5% protein, bleached, enriched 62.9 G -
48 Wheat flour, white (industrial), 11.5% protein, bleached, unenriched 62.9 G -
49 Wheat flour, white (industrial), 11.5% protein, unbleached, enriched 62.9 G -
50 Flour, potato 62.7 G -

Frequently Asked Questions

What food is highest in Starch?

Flour, cassava is the food highest in Starch, with 79.7G per 100g.

How much Starch do I need per day?

There is no established FDA Daily Value for Starch. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Starch?

Top whole food sources of Starch include Flour, cassava, Fonio, grain, dry, raw, Rice, white, long grain, unenriched, raw, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Starch (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.