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Usage Note

• Nutrition data are calculated per 100g of food weight.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram.

Calories (Kcal)
Protein (g)
Total Fat (g)
Total Carbohydrate (g)
Starch (g)
Resistant Starch Score (0 to 100)

Resistant Starch

Resistant starch is any starch that is not digested in the small intestine but passes to the large bowel.

Some carbohydrates, such as sugars, are quickly digested and absorbed as glucose into the body through the small intestine and subsequently used for short-term energy needs or stored. Resistant starch, on the other hand, resists digestion and passes through the large intestine where it acts like dietary fiber.

Resistant Starch Score

The resistant starch score is from 0 to 100.
The higher the score, the higher the ratio of resistant starch over the total starch content of a food.
This score is neither the percentage nor the absolute weight of resistant starch in a food. A food with low starch content can still have a high score if much of its starch is of the resistant type.

Resistant Starch (RS) for Weight Loss

The key principle of high-RS diet is: High-RS foods act as powerful appetite suppressants. Because these starches are absorbed more slowly than other types of foods, they trigger a sensation of fullness. And because RS dieters feel less hungry, they subsequently tend to eat less.

You can sort our resistant starch food database by RS score, starch or calorie content to choose the optimal foods for the RS diet.

Our Carb-Related Online Databases

See our most complete directory of Carbohydrate-Related Online Databases with nutrient data on fiber, starch, sugars, fructose, lactose, galactose, maltose, sucrose, glucose, complex carb and net carb calculators, foods with no carb as well as the largest online database of glycemic index and glycemic load of foods.

High Resistant Starch Food List

The foods in list below contains a high amount of resistant starch relative to their total starch content. Total starch content is in grams per 100 grams of food weight.

Starch (g)

Foods High in Resistant Starch (100 g)

57

Amaranth, uncooked

53

Babyfood, cereal, oatmeal, dry

7

Beans, baked, canned, plain or vegetarian

8

Beans, baked, canned, with pork and sweet sauce

9

Beans, kidney, all types, mature seeds, canned

9

Beans, kidney, red, mature seeds, canned, solids and liquids

15

Beans, navy, mature seeds, cooked, boiled, with salt

15

Beans, navy, mature seeds, cooked, boiled, without salt

33

Beans, navy, mature seeds, raw

10

Beans, pinto, canned, drained solids

15

Beans, pinto, mature seeds, cooked, boiled, with salt

15

Beans, pinto, mature seeds, cooked, boiled, without salt

34

Beans, pinto, mature seeds, raw

60

Bread crumbs, dry, grated, plain

55

Bread crumbs, dry, grated, seasoned

26

Bread, Multi-Grain (includes whole-grain)

26

Bread, reduced-calorie, wheat

36

Bread, wheat

27

Bread, wheat, white wheat

57

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

58

Cereals ready-to-eat, GENERAL MILLS, KIX

37

Cereals ready-to-eat, GENERAL MILLS, LUCKY CHARMS

22

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original

29

Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN

48

Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

53

Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, honey roasted

49

Cereals ready-to-eat, Ralston Enriched Bran flakes

65

Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free

68

Cereals, corn grits, white, regular and quick, enriched, dry

Starch (g)

Foods High in Resistant Starch (100 g)

67

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry

57

Cereals, oats, instant, fortified, plain, dry

42

Cereals, oats, instant, fortified, with cinnamon and spice, dry

31

Cereals, oats, instant, fortified, with raisins and spice, dry

58

Cereals, oats, regular and quick, not fortified, dry

67

Cereals, QUAKER, corn grits, instant, plain, dry

45

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

32

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

66

Corn flour, masa, enriched, white

66

Corn flour, masa, enriched, yellow

66

Corn flour, masa, unenriched, white

68

Corn flour, whole-grain, blue (harina de maiz morado)

25

Corn, dried, yellow (Northern Plains Indians)

46

Corn, white, steamed (Navajo)

64

Cornmeal, blue (Navajo)

60

Cornmeal, white (Navajo)

62

Cornmeal, yellow (Navajo)

57

Crackers, whole-wheat

61

Crackers, whole-wheat, reduced fat

22

Fast foods, burrito, with beans and cheese

5

Figs, dried, uncooked

6

Formulated bar, high fiber, chewy, oats and chocolate

11

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

19

Formulated bar, POWER BAR, chocolate

10

Formulated bar, SLIM-FAST OPTIMA meal bar, milk chocolate peanut

8

Frijoles rojos volteados (Refried beans, red, canned)

45

Incaparina, dry mix (corn and soy flours), unprepared

52

Kamut, uncooked

61

Piki bread, made from blue cornmeal (Hopi)

6

Pinon Nuts, roasted (Navajo)

5

Plums, dried (prunes), uncooked

Starch (g)

Foods High in Resistant Starch (100 g)

45

Popcorn, microwave, regular (butter) flavor, made with palm oil

71

Potatoes, mashed, dehydrated, flakes without milk, dry form

16

Prairie Turnips, boiled (Northern Plains Indians)

23

Prairie Turnips, raw (Northern Plains Indians)

52

Quinoa, uncooked

9

Refried beans, canned, fat-free

9

Refried beans, canned, traditional style (includes USDA commodity)

9

Refried beans, canned, vegetarian

8

Restaurant, Latino, black bean soup

24

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

6

Sapote, mamey, raw

49

Snacks, bagel chips, plain

5

Snacks, corn-based, extruded, chips, plain

7

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

54

Snacks, popcorn, air-popped

60

Snacks, popcorn, microwave, 94% fat free

45

Snacks, popcorn, microwave, regular (butter) flavor, made with partially hydrogenated oil

34

Snacks, popcorn, oil-popped, microwave, regular flavor

61

Snacks, popcorn, unpopped kernels

58

Snacks, potato chips, fat-free, made with olestra

46

Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

56

Snacks, tortilla chips, low fat, made with olestra, nacho cheese

53

Snacks, tortilla chips, nacho cheese

7

Snacks, tortilla chips, plain, white corn

7

Snacks, tortilla chips, unsalted, white corn

71

Sorghum flour

5

Soy flour, low-fat

54

Spelt, uncooked

22

TACO BELL, Bean Burrito

17

TACO BELL, Nachos Supreme

55

Taco shells, baked

37

Teff, uncooked

61

Tortilla chips, yellow, plain, salted

55

Tostada shells, corn

6

Veggie burgers or soyburgers, unprepared

58

Wheat flour, whole-grain

40

Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B

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