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Food Name | Carb | Starch | Resistant Starch Score |
Salad dressing, french dressing, fat-free | 32.1 | 14.5 | 15 |
Salad dressing, thousand island dressing, fat-free | 29.3 | 11.8 | 28 |
Salad dressing, ranch dressing, reduced fat | 21.3 | 6.2 | 18 |
Chicken patty, frozen, uncooked | 13.6 | 6.5 | 19 |
Chicken patty, frozen, cooked | 12.8 | 10.4 | 3 |
Chicken breast tenders, breaded, uncooked | 15.0 | 13.3 | 8 |
Soup, chicken noodle, dry, mix | 62.3 | 50.8 | 6 |
Soup, ramen noodle, any flavor, dry | 63.4 | 53.6 | 4 |
Soup, ramen noodle, beef flavor, dry | 63.3 | 56.2 | 4 |
Soup, ramen noodle, chicken flavor, dry | 63.6 | 51.1 | 5 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original | 74.2 | 21.8 | 100 |
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS | 73.2 | 57.4 | 16 |
Cereals ready-to-eat, KELLOGG, KELLOGG'S COCOA KRISPIES | 86.1 | 43.8 | 4 |
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal | 80.1 | 47.7 | 18 |
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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.
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) |
| 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 |
| 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) |
| 61 |
| Crackers, whole-wheat, reduced fat |
| 22 |
| Fast foods, burrito, with beans and cheese |
| 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 |
| 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) |
| 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) |
| 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 |
| 22 |
| TACO BELL, Bean Burrito |
| 17 |
| TACO BELL, Nachos Supreme |
| 61 |
| Tortilla chips, yellow, plain, salted |
| 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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