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High Starch Foods: 19 Common Foods High in Starch

Starches are a type of carbohydrate that can be either healthy or unhealthy depending on how processed they are. Here are 19 common foods that are high in starch, with details on their nutritional impact.

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High Starch Foods: 19 Common Sources to Know
Last updated on February 2, 2026, and last reviewed by an expert on February 1, 2026.

Starch is the most commonly consumed carbohydrate worldwide. It’s found in cereal grains, root vegetables, legumes, and countless processed foods.

High Starch Foods: 19 Common Sources to Know

But not all starch is created equal. The source matters enormously for your health.

Whole grains and vegetables contain starch packaged with fiber, vitamins, and minerals. These foods release glucose slowly, keeping blood sugar stable. Refined starches — white flour, processed cereals, snack foods — have been stripped of their nutrients. They act more like sugar in your body, causing rapid blood sugar spikes followed by crashes that leave you hungry and tired.1

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Research consistently links diets high in refined starch to increased risk of type 2 diabetes, heart disease, and weight gain.2

Here are 19 common foods high in starch, ranked from highest to lowest starch content. The key is knowing which ones to limit and which ones can be part of a healthy diet.

1. Cornmeal (74%)

Cornmeal is coarse flour made from dried corn kernels. It’s naturally gluten-free and forms the base of foods like polenta, corn tortillas, and cornbread.

Starch content: One cup (159 grams) contains 117 grams of starch — about 74% by weight.

Cornmeal does provide some nutrients, including B vitamins and minerals. But the type you buy matters. Whole-grain cornmeal retains the germ and bran, giving you more fiber and nutrients. De-germed cornmeal (the most common type) has had these removed, leaving mostly starch.

Bottom line: Choose whole-grain cornmeal when possible.

2. Rice Krispies Cereal (72.1%)

Rice Krispies and similar puffed rice cereals are made from processed rice combined with sugar. They’re often fortified with vitamins and minerals, which makes the nutrition label look impressive.

Starch content: A 1-ounce (28-gram) serving contains 20.2 grams of starch — about 72% by weight.

Don’t let the fortification fool you. These cereals are highly refined with minimal fiber. They’ll spike your blood sugar quickly and leave you hungry within an hour or two.

Bottom line: Switch to oatmeal or a high-fiber cereal for a breakfast that actually keeps you full.

3. Pretzels (71.3%)

Pretzels are marketed as a “healthier” snack because they’re low in fat. But they’re made from refined white flour, which is essentially pure starch.

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Starch content: Ten pretzel twists (60 grams) contain 42.8 grams of starch — about 71% by weight.

Refined flour causes rapid blood sugar spikes. Over time, frequent spikes can reduce your body’s insulin sensitivity, potentially leading to type 2 diabetes.

Bottom line: If you want a crunchy snack, nuts or vegetable sticks with hummus are much better choices.

4–6. Flours (68–70%)

All flours are high in starch, but the nutritional value varies dramatically depending on the grain and how it’s processed.

4. Millet flour (70%)

Millet is an ancient grain that’s been a staple in Africa and Asia for thousands of years. The flour made from it is naturally gluten-free and rich in magnesium, phosphorus, and manganese.

Starch content: One cup (119 grams) contains 83 grams of starch — about 70% by weight.

5. Sorghum flour (68%)

Another ancient grain, sorghum makes a flour that’s both gluten-free and surprisingly nutritious. One cup provides 10 grams of protein and 8 grams of fiber — far more than white flour.

Starch content: One cup (121 grams) contains 82 grams of starch — about 68% by weight.

Sorghum also contains antioxidants that may help reduce insulin resistance and lower cholesterol.3

6. White flour (68%)

White flour is what’s left after wheat has been stripped of its bran (fiber-rich outer layer) and germ (nutrient-dense core). What remains is mostly starch with minimal nutritional value.

Starch content: One cup (120 grams) contains 81.6 grams of starch — about 68% by weight.

Suggested read: 9 Health Benefits of Eating Whole Grains for Better Nutrition

Bottom line: Sorghum and millet flours are far healthier choices. If you’re not avoiding gluten, whole-wheat flour is another good option.

7. Saltine Crackers (67.8%)

Saltine crackers are made from refined white flour, yeast, and baking soda. They’re low in calories but also low in everything else — minimal vitamins, minerals, or fiber.

Starch content: Five standard saltine crackers (15 grams) contain 11 grams of starch — about 68% by weight.

Bottom line: If you like crackers, look for ones made with 100% whole grains and seeds. Better yet, try low-carb vegetable alternatives with dips.

8. Oats (57.9%)

Here’s a high-starch food you shouldn’t avoid. Oats are one of the healthiest grains on the planet.

Starch content: One cup of dry oats (81 grams) contains 46.9 grams of starch — about 58% by weight.

Unlike refined starches, oats come with a substantial amount of fiber (including beta-glucan, a type that’s particularly good for heart health), protein, and various vitamins and minerals.

Research shows oats can help lower cholesterol, improve blood sugar control, and support weight management.4 The fiber slows digestion, preventing the blood sugar spikes you’d get from processed cereals.

Bottom line: Oats are an excellent breakfast choice. Stick with plain oats and add your own toppings rather than buying flavored varieties loaded with sugar.

9. Whole-Wheat Flour (57.8%)

Whole-wheat flour keeps all three parts of the grain: the fiber-rich bran, the nutrient-dense germ, and the starchy endosperm. This makes it significantly more nutritious than white flour.

Starch content: One cup (120 grams) contains 69 grams of starch — about 58% by weight.

The fiber in whole-wheat flour slows digestion and prevents rapid blood sugar spikes. It also provides B vitamins, iron, magnesium, and other minerals that white flour lacks.

Bottom line: Always choose whole-wheat over white flour when baking. The same goes for bread — whole grain is the way to go.

10. Instant Noodles (56%)

Instant noodles are cheap, convenient, and wildly popular. But they’re highly processed, low in nutrients, and high in both fat and refined starch.

Starch content: A single packet contains 47.7 grams of starch — about 56% by weight.

Studies have found that people who eat instant noodles more than twice per week have higher rates of metabolic syndrome, diabetes, and heart disease. The association appears particularly strong in women.5

Bottom line: Treat instant noodles as an occasional convenience, not a dietary staple. When you do eat them, add vegetables and protein to improve the nutritional profile.

11–14. Bread Products (40–44%)

Bread is a staple food worldwide, but most commercial breads are made from refined flour with a high glycemic index. This means they spike blood sugar almost as fast as pure sugar.

11. English muffins (44.4%)

A regular English muffin contains 23.1 grams of starch — about 44% by weight.

12. Bagels (43.6%)

A medium bagel contains 38.8 grams of starch — about 44% by weight. Bagels are particularly dense, which is why they pack so much starch into one serving.

13. White bread (40.8%)

Two slices of white bread contain 20.4 grams of starch — about 41% by weight.

14. Tortillas (40.2%)

A single flour tortilla (49 grams) contains 19.7 grams of starch — about 40% by weight. Corn tortillas tend to be slightly lower in starch.

Suggested read: Is Bread Bad for You? Nutrition Facts & Health Benefits

Bottom line: If you eat bread products, always choose whole-grain versions. The extra fiber slows digestion and provides actual nutritional value.

15. Shortbread Cookies (40.5%)

Traditional shortbread is made with just three ingredients: flour, butter, and sugar. Modern commercial versions often add additional ingredients, including sometimes partially hydrogenated oils (trans fats).

Starch content: A single 12-gram cookie contains 4.8 grams of starch — about 40% by weight.

Bottom line: Shortbread is a treat, not a health food. Enjoy occasionally, but check labels and avoid products with trans fats.

16. Rice (28.7% cooked)

Rice feeds more people worldwide than any other grain. It’s high in starch but much less so after cooking.

Starch content: Raw rice is about 64% starch, but cooked rice drops to around 29% because the grains absorb water during cooking. This process is called gelatinization.

White rice is refined and has a high glycemic index. Brown rice retains its bran and germ, providing more fiber, vitamins, and minerals with a gentler effect on blood sugar.

Bottom line: Brown rice, wild rice, or other whole grain alternatives are better choices than white rice.

17. Pasta (26% cooked)

Pasta is typically made from durum wheat, which is high in protein compared to regular wheat. Like rice, pasta’s starch content drops significantly when cooked.

Starch content: Dry pasta is about 63% starch; cooked pasta is about 26%.

Interestingly, pasta has a lower glycemic index than many other starchy foods, partly because of how the starch is structured. Cooking pasta al dente (slightly firm) keeps the glycemic index lower than overcooking it.

Bottom line: Whole-wheat or legume-based pasta provides more fiber and nutrients than white pasta.

18. Corn (18.2%)

Corn is the starchiest whole vegetable, but it’s also genuinely nutritious — a good source of fiber, folate, phosphorus, and potassium.

Starch content: One cup of corn kernels (141 grams) contains 25.7 grams of starch — about 18% by weight.

Unlike the processed corn products higher on this list (cornmeal, corn-based cereals), whole corn kernels retain their fiber and nutrients.

Bottom line: Fresh or frozen corn is a healthy addition to your diet. Just watch out for processed corn products.

19. Potatoes (18%)

Potatoes get a bad reputation as an “unhealthy” starch, but this isn’t entirely fair. Baked potatoes are actually quite nutritious, providing vitamin C, vitamin B6, potassium, and manganese.

Starch content: A medium baked potato (138 grams) contains 24.8 grams of starch — about 18% by weight.

The glycemic index of potatoes varies based on preparation. Baked potatoes have a high GI, but cooling cooked potatoes (for potato salad, for example) converts some starch into resistant starch, which has a much gentler effect on blood sugar.6

Bottom line: Potatoes can be part of a healthy diet. Eat them with the skin for extra fiber, and consider cooling them before eating to increase resistant starch.

The bottom line

Starch isn’t inherently bad. The source and processing matter enormously.

Foods to limit:

These refined starches have been stripped of fiber and nutrients. They spike blood sugar rapidly and are linked to increased risk of diabetes, heart disease, and weight gain.

Foods to enjoy:

These whole-food starches come packaged with fiber, vitamins, and minerals. The fiber slows digestion, preventing blood sugar spikes and keeping you satisfied longer.

For people with diabetes or prediabetes, choosing low-glycemic starches is particularly important since their bodies can’t efficiently regulate blood sugar. But everyone benefits from making the switch from refined to whole-food starches.

  1. Wolever TM, et al. Glycaemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr. 1986;43(1):167-72. PubMed ↩︎

  2. Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445. PubMed ↩︎

  3. Awika JM, Rooney LW. Sorghum phytochemicals and their potential impact on human health. Phytochemistry. 2004;65(9):1199-221. PubMed ↩︎

  4. Rebello CJ, et al. A review of the nutritional value of legumes and their effects on obesity and its related co-morbidities. Obes Rev. 2014;15(5):392-407. PubMed ↩︎

  5. Shin HJ, et al. Instant noodle intake and dietary patterns are associated with distinct cardiometabolic risk factors in Korea. J Nutr. 2014;144(8):1247-55. PubMed ↩︎

  6. Xiong K, et al. Effects of resistant starch on glycaemic control: a systematic review and meta-analysis. Br J Nutr. 2021;125(11):1260-1269. PubMed ↩︎

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