Foods containing Resistant starch

1 teaspoon = 5 gm / .17 oz	1 tablespoon = 15 gm / .5 oz	1 oz = 30 gm	1 cup = 240 gm / 8 oz	1 pound = 454 gm / 16 oz

mg per 100 grams	Significant Amount	Food	Typical Serving
4300	🏆	Bean, broad, dried
3300	🏆	Lentil, green, hulled, dry
2700	🏆	Lentil, hulled, dry
2400	🏆	Lentil, red, hulled, dry
2400	🏆	Lentil, French, hulled, dry
2300	🏆	Pea, green, whole, dried
2100	🏆	Pea, split, dried
2100	🏆	Pea, split, dried, boiled, drained
2100	🏆	Bean, haricot, dried
2100	🏆	Bean, haricot, dried, boiled, drained
2100	🏆	Bean, lima, dried
2100	🏆	Bean, lima, dried, boiled, drained
2100	🏆	Bean, red kidney, canned, drained
2100	🏆	Bean, red kidney, dried
2100	🏆	Bean, red kidney, dried, boiled, drained
2100	🏆	Bread, from white flour, added fibre, toasted
2100	🏆	Chickpea, canned, drained
1800	🏆	Bread, from white flour, added fibre
1500		Flour, chickpea (besan)
1500		Chickpea, dried
1500		Breakfast cereal, flakes of corn, added vitamins B1, B2, B3, C & folate, Fe & Zn
1500		Breakfast cereal, flakes of corn, unfortified
1500		Breakfast cereal, puffed or popped rice, added vitamins B1, B2, B3, C & folate, Fe & Zn
1500		Breakfast cereal, puffed or popped rice, cocoa coating, added vitamins B1, B2, B3, C & folate, Ca, Fe & Zn
1500		Breakfast cereal, puffed or popped rice, no added sugar or salt, unfortified
1400		Baked beans, canned in tomato sauce
1400		Baked beans, canned in tomato sauce, reduced salt
1400		Taco shell, from corn flour, plain
1300		Bar, snack, fruit filled, baked
1200		Banana, cavendish, peeled, raw
1200		Bean, mung, whole, dried, uncooked
1200		Breakfast cereal, wheat bran, pellets, added vitamins B1, B2 & folate, Fe & Zn
1100		Breakfast cereal, whole wheat, biscuit, added vitamins B1, B2, B3 & folate, Fe & Zn
1100		Breakfast cereal, whole wheat, biscuit, bran, added vitamins B1, B2, B3 & folate & Fe
1100		Breakfast cereal, whole wheat, biscuit, no added sugar, unfortified
1100		Bread, mixed grain, toasted
1000		Crumpet, from white flour, toasted
1000		Bread, from white flour, added iron, toasted
1000		Bread, from white flour, added omega-3 polyunsaturates, toasted
1000		Bread, from wholemeal flour, toasted
1000		Bread, mixed grain
1000		Bread, from white flour, added calcium, toasted
900		Bread, from white flour
900		Bread, from white flour, added calcium
900		Biscuit, savoury, corn cake, plain, salted
900		Barley, pearl, uncooked
900		Bread, from wholemeal flour
900		Bread, from white flour, added omega-3 polyunsaturates
900		Bread, from white flour, added iron
900		Corn chips, plain, toasted, salted
900		Bread, tortilla, white, commercial
900		Bread, wrap, white, commercial
900		Pasta, white wheat flour, boiled from dry, no added salt
900		Maize, grits, uncooked
900		Muffin, English style, from white flour	113 grams / 2 oz
900		Muffin, English style, from white flour, toasted	113 grams / 2 oz
800		Noodle, rice stick, boiled, drained
800		Pea, green, fresh, boiled, drained
800		Pea, green, frozen, boiled, drained
800		Rice, brown, uncooked
800		Sorghum, grain, uncooked
800		Breakfast cereal, mixed grain (wheat & oat), flakes, apricot & sultana, added vitamins B1, B2, B3 & folate & Fe
800		Lentil, dried, boiled, drained
800		Breakfast cereal, whole wheat, puffed, no added sugar or salt, unfortified
800		Biscuit, savoury, from wholemeal wheat flour, crispbread
700		Flour, rice
700		Croissant, plain
700		Millet, uncooked
700		Pizza, cheese & tomato, commercial
600		Potato, pale skin, peeled, boiled, drained
600		Potato, sebago, peeled, boiled, drained
600		Rye, rolled, uncooked
600		Rice, white, uncooked
600		Biscuit, savoury, from white wheat flour, flaky cracker style
600		Biscuit, savoury, from white wheat flour, plain snack cracker style
500		Biscuit, savoury, from white wheat flour, flavoured (excluding cheese)
500		Biscuit, savoury, from white wheat flour, cheese-flavoured
500		Doughnut, iced
500		Chickpea, dried, boiled, drained
500		Muesli, toasted, added dried fruit & nuts, unfortified
400		Oats, hulled, uncooked
400		Oats, rolled, uncooked
400		Quinoa, black, uncooked
400		Quinoa, red, uncooked
400		Popcorn, commercial, butter flavoured, salted
400		Rice, white, boiled or rice cooker, no added salt
400		Rice, white, purchased as 'instant', microwaved
400		Triticale, grain, uncooked
400		Breakfast cereal, mixed grain (wheat, oat & corn), extruded, added vitamins B1, B2, B3, B6, C & folate, Ca & Fe
400		Extruded snack, cheese flavoured
400		Buckwheat groats, uncooked
400		Biscuit, sweet, plain
400		Bread, flat (pita or Lebanese), white, commercial
400		Spelt, uncooked
400		Bar, muesli, plain or with dried fruit
400		Bar, muesli, plain or with dried fruit, chocolate-coated
400		Bar, muesli, plain or with dried fruit, yoghurt-coated
400		Bar, muesli, with nuts
300		Biscuit, sweet, sandwich, cream & jam filling
300		Biscuit, sweet, sandwich, cream filling, chocolate-coated, tim tam style
300		Biscuit, savoury, rice cracker, plain
300		Biscuit, savoury, rice cracker, seaweed flavoured
300		Quinoa, uncooked
300		Cake, plain butter cake, commercial, iced
300		Cake, plain butter cake, commercial, uniced
300		Wheat, whole, uncooked
300		Rye, grain, whole, uncooked
300		Muffin, cake-style, chocolate chip, commercial	113 grams / 2 oz
200		Potato crisps or chips, plain, salted
200		Quinoa, white, uncooked
200		Amaranth, grain, whole, uncooked
200		Bean, broad, fresh, boiled, drained
100		Bean, broad, fresh, raw
100		Bean, green, frozen, boiled, drained
100		Carrot, mature, peeled, fresh, boiled, drained