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Resistant Starch Diet

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Food NameCarbStarchResistant Starch Score
Salad dressing, french dressing, fat-free32.114.515
Salad dressing, thousand island dressing, fat-free29.311.828
Salad dressing, ranch dressing, reduced fat21.36.218
Chicken patty, frozen, uncooked13.66.519
Chicken patty, frozen, cooked12.810.43
Chicken breast tenders, breaded, uncooked15.013.38
Soup, chicken noodle, dry, mix62.350.86
Soup, ramen noodle, any flavor, dry63.453.64
Soup, ramen noodle, beef flavor, dry63.356.24
Soup, ramen noodle, chicken flavor, dry63.651.15
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original74.221.8100
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS73.257.416
Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES86.143.84
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal80.147.718
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  • Nutrition data are calculated per 100g of food weight.
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram.






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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