Starch
The main complex carbohydrate in plant foods.
What is Starch?
Starch is a complex carbohydrate made of long chains of glucose, and it is how plants store energy. During digestion it is broken back down into glucose to fuel the body. Because it digests more slowly than sugar, starch from whole foods provides steadier energy.
Health benefits of Starch
- A slow-release source of glucose for lasting energy
- Resistant starch acts like fiber and feeds gut bacteria
- Whole-food starches come packaged with fiber and nutrients
- Helps refuel muscle glycogen after exercise
Top food sources of Starch
See full rankingGrains, rice, potatoes, corn, pasta, bread, legumes and plantains. Values shown per 100 g.
Flour, cassava
79.7 g
Fonio, grain, dry, raw
78.2 g
Rice, white, long grain, unenriched, raw
74.4 g
Rice, white, long-grain, precooked or instant, enriched, dry
73.8 g
Cornmeal, degermed, enriched, yellow
73.3 g
Cornmeal, degermed, enriched, white
73.3 g
Cornmeal, degermed, unenriched, yellow
73.3 g
Cornmeal, degermed, unenriched, white
73.3 g
Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES
72.1 g
Rice, brown, long grain, unenriched, raw
71.6 g
Snacks, pretzels, hard, plain, salted
71.4 g
Sorghum flour
71.4 g
How much Starch do you need?
There is no separate Daily Value for starch; it counts toward total carbohydrate (DV 275 g). Favoring whole-grain and minimally processed starches is the common recommendation.
Starch deficiency
There is no requirement for starch specifically; carbohydrate needs can be met from many sources. Quality (whole vs refined) matters more than amount.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Starch do?
Starch is a complex carbohydrate made of long chains of glucose, and it is how plants store energy. During digestion it is broken back down into glucose to fuel the body. Because it digests more slowly than sugar, starch from whole foods provides steadier energy.
How much Starch do I need per day?
There is no separate Daily Value for starch; it counts toward total carbohydrate (DV 275 g). Favoring whole-grain and minimally processed starches is the common recommendation.
Which foods are highest in Starch?
Per 100 g, some of the richest sources are Flour, cassava, Fonio, grain, dry, raw, Rice, white, long grain, unenriched, raw, Rice, white, long-grain, precooked or instant, enriched, dry, Cornmeal, degermed, enriched, yellow.
What happens if I don't get enough Starch?
There is no requirement for starch specifically; carbohydrate needs can be met from many sources. Quality (whole vs refined) matters more than amount.