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The Ultimate Nutrition Tables!

Starch

These are extensive charts primarily made up of minimally processed whole foods based on their content of specific nutrients. We attempt to get to the basics, so you may make informed choices in your diet and nutrition. Because of the size of these tables, we trimmed down the additional nutrients listed in these foods. For complete tables of the nutrients in these foods, please go to our extensive alphabetical food charts HERE. All food samples are 100 gram servings of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of each nutrient.


Lists of Whole Foods Based on Nutrient Content
Beta-sitosterol Betaine Calcium Campesterol Carbohydrate
Carotene alpha Carotene beta Cholesterol Choline Copper
Cryptoxanthin beta Energy - kcal Energy - kj Fatty acids monounsaturated Fatty acids polyunsaturated
Fatty acids saturated Fiber Fluoride Folate Folic Acid
Fructose Galactose Glucose Iron Lactose
Lutein zeaxanthin Lycopene Magnesium Maltose Manganese
Niacin Pantothenic acid Phosphorus Phytoserols Potasium
Protein Retinol Riboflavin Selenium Sodium
Starch Stigmasterol Sucrose Sugars - total Thiamin
Total lipids Vitamin K Vitamin A Vitamin A RAE Vitamin B-6
Vitamin B-12 Vitamin C Vitamin D Vitamin E alpha-tocopherol Water
Zinc        

The data in these charts comes from the USDA's National Nutrition Database for Standard Reference, Release 22. Feel free to notify us of any errors.

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

1

Cashew nuts, raw (1) (Nuts,)

5.20

553

18.22

43.85

30.19

3.3

5.91

5.81

0.05

0.05

0.00

0.00

0.00

23.49

7.783

23.797

7.845

0

 

2

Spelt, cooked

66.56

127

5.50

0.85

26.44

3.9

 

 

 

 

 

 

 

19.57

 

 

 

0

 

3

Amaranth grain, cooked

75.16

102

3.80

1.58

18.69

2.1

 

 

 

 

 

 

 

16.23

 

 

 

 

 

4

Navy, mature seeds, cooked, boiled, without salt (Beans,)

63.81

140

8.23

0.62

26.05

10.5

0.37

0.37

0.00

0.00

0.00

0.00

0.00

15.40

0.098

0.142

0.490

 

 

5

Pinto, mature seeds, cooked, boiled, without salt (Beans,)

62.95

143

9.01

0.65

26.22

9.0

0.34

0.34

0.00

0.00

0.00

0.00

0.00

15.15

0.136

0.133

0.235

0

 

6

Pinon Nuts, roasted (Navajo)

5.00

541

7.41

34.08

51.06

43.4

 

3.45

0.15

0.30

0.00

0.00

 

5.50

3.210

15.570

14.420

 

 

7

Bananas, raw

74.91

89

1.09

0.33

22.84

2.6

12.23

2.39

4.98

4.85

0.00

0.01

0.00

5.38

0.112

0.032

0.073

0

 

8

Plums, dried (prunes), uncooked

30.92

240

2.18

0.38

63.88

7.1

38.13

0.15

25.46

12.45

0.00

0.06

0.00

5.11

0.088

0.053

0.062

0

 

9

Pumpkin and squash seed kernels, dried (Seeds,)

5.23

559

30.23

49.05

10.71

6.0

1.40

1.13

0.13

0.15

0.00

0.00

0.00

1.47

8.659

16.242

20.976

0

 

10

Carrots, raw

88.29

41

0.93

0.24

9.58

2.8

4.74

3.59

0.59

0.55

0.00

0.00

0.00

1.43

0.037

0.014

0.117

0

 

11

Pine nuts, dried (1) (Nuts,)

2.28

673

13.69

68.37

13.08

3.7

3.59

3.45

0.07

0.07

0.00

0.00

0.00

1.43

4.899

18.764

34.071

0

 

12

Pistachio nuts, dry roasted, without salt added (Nuts,)

1.99

571

21.35

45.97

27.65

10.3

7.81

7.26

0.23

0.13

0.00

0.19

 

1.38

5.555

24.216

13.899

0

 

13

Hazelnuts or filberts, dry roasted, without salt added (Nuts,)

2.52

646

15.03

62.40

17.60

9.4

4.89

4.75

0.07

0.07

0.00

0.00

 

1.10

4.511

46.608

8.463

0

 

14

Macadamia nuts, raw (1) (Nuts,)

1.36

718

7.91

75.77

13.82

8.6

4.57

4.43

0.07

0.07

0.00

0.00

 

1.05

12.061

58.877

1.502

0

 

15

Macadamia nuts, dry roasted, without salt added (Nuts,)

1.61

718

7.79

76.08

13.38

8.0

4.14

4.00

0.07

0.07

0.00

0.00

 

1.05

11.947

59.275

1.498

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

16

Hazelnuts or filberts (1) (Nuts,)

5.31

628

14.95

60.75

16.70

9.7

4.34

4.20

0.07

0.07

0.00

0.00

 

0.48

4.464

45.652

7.920

0

 

17

Pecans (1)

3.52

691

9.17

71.97

13.86

9.6

3.97

3.90

0.04

0.04

0.00

0.00

 

0.46

6.180

40.801

21.614

0

 

18

Mushrooms, portabella, grilled

 

88.91

35

4.27

0.75

4.91

2.2

0.00

0.00

0.00

0.00

0.00

0.00

0.00

0.43

0.050

0.000

0.200

0

 

19

Okra, raw

90.17

31

2.00

0.10

7.03

3.2

1.20

0.40

0.13

0.21

 

 

 

0.34

0.026

0.017

0.027

0

 

20

Brazilnuts, dried, unblanched (Nuts,)

3.48

656

14.32

66.43

12.27

7.5

2.33

2.33

0.00

0.00

0.00

0.00

0.00

0.25

15.137

24.548

20.577

0

 

21

Walnuts, black, dried (Nuts,)

4.56

618

24.06

59.00

9.91

6.8

1.10

1.00

0.05

0.05

0.00

0.00

 

0.24

3.368

15.004

35.077

0

 

22

Pecans, dry roasted, without salt added (Nuts,)

1.12

710

9.50

74.27

13.55

9.4

4.06

4.00

0.04

0.04

0.00

0.00

 

0.24

6.283

43.957

20.572

0

 

23

Carrots, cooked, boiled, drained, without salt

 

90.17

35

0.76

0.18

8.22

3.0

3.45

2.70

0.40

0.36

0.00

0.00

0.00

0.17

0.030

0.006

0.089

0

 

24

Avocados, raw, California

72.33

167

1.96

15.41

8.64

6.8

0.30

0.06

0.08

0.08

0.00

0.00

0.08

0.11

2.126

9.799

1.816

0

 

25

Cucumber, peeled, raw

96.73

12

0.59

0.16

2.16

0.7

1.38

0.00

0.63

0.75

0.00

0.00

0.00

0.08

0.013

0.002

0.003

0

 

26

Nectarines, raw

87.59

44

10.06

0.32

10.55

1.7

7.89

4.87

1.57

1.37

0.00

0.00

0.00

0.07

0.025

0.088

0.113

0

 

27

Walnuts, english (1) (Nuts,)

4.07

654

15.23

65.21

13.71

6.7

2.61

2.43

0.08

0.09

0.00

0.00

 

0.06

6.126

8.933

47.174

0

 

28

Strawberries, raw

90.95

32

0.67

0.30

7.68

2.0

4.89

0.47

1.99

2.44

0.00

0.00

0.00

0.04

0.015

0.043

0.155

0

 

29

Cantaloupe, raw (Melon,)

90.15

34

0.84

0.19

8.16

0.9

7.86

4.35

1.54

1.87

0.00

0.04

0.06

0.03

0.051

0.003

0.081

0

 

30

Blueberries, raw

 

84.21

57

0.74

0.33

14.49

2.4

9.96

0.11

4.88

4.97

0.00

0.00

0.00

0.03

0.028

0.047

0.146

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

31

Cherries, sweet, raw

82.25

63

1.06

0.20

16.01

2.1

12.82

0.15

6.59

5.37

0.00

0.12

0.59

0.00

0.038

0.047

0.052

0

 

32

Kiwi fruit, (chinese gooseberries), fresh, raw

83.07

61

1.14

0.52

14.66

3.0

8.99

0.15

4.11

4.35

0.00

0.19

0.17

0.00

0.029

0.047

0.287

0

 

33

Plums, raw

87.23

46

0.70

0.28

11.42

1.4

9.92

1.57

5.07

3.07

0.00

0.08

0.14

0.00

0.017

0.134

0.044

0

 

34

Peaches, raw

88.87

39

0.91

0.25

9.54

1.5

8.39

4.76

1.95

1.53

0.00

0.08

0.06

0.00

0.019

0.067

0.086

0

 

35

Blackberries, raw

88.15

43

1.39

0.49

9.61

5.3

4.88

0.07

2.31

2.40

0.00

0.07

0.03

0.00

0.014

0.047

0.280

0

 

36

Watermelon, raw

91.45

30

0.61

0.15

7.55

0.4

6.20

1.21

1.58

3.36

0.00

0.06

0.00

0.00

0.016

0.037

0.050

0

 

37

Mushrooms, Maitake, Raw

 

90.53

37

1.94

0.19

6.81

2.7

2.07

0.00

1.74

0.00

0.33

0.00

0.00

0.00

0.030

0.030

0.090

0

 

38

Onions, sweet, raw

91.24

32

0.80

0.08

7.55

0.9

5.02

0.72

2.26

2.02

0.02

0.00

0.00

0.00

 

 

 

0

 

39

Grapes, red or green (European type, such as Thompson

seedless), raw

80.54

69

0.72

0.16

18.10

0.9

15.48

0.15

7.20

8.13

0.00

0.00

0.00

0.00

0.054

0.007

0.048

0

 

40

Blueberries, wild, raw (Alaska Native)

85.48

61

1.22

0.76

12.31

2.6

6.46

0.01

3.10

3.35

0.00

0.00

0.00

0.00

 

 

 

 

 

41

Honeydew, raw (Melon,)

 

89.82

36

0.54

0.14

9.09

0.8

8.12

2.48

2.68

2.96

0.00

0.00

0.00

0.00

0.038

0.003

0.059

0

 

42

Tangerines, (mandarin oranges), raw

85.17

53

0.81

0.31

13.34

1.8

10.58

6.05

2.13

2.40

0.00

0.00

0.00

0.00

0.039

0.060

0.065

0

 

43

Raspberries, raw

85.75

52

1.20

0.65

11.94

6.5

4.42

0.20

1.86

2.35

0.00

0.00

0.00

0.00

0.019

0.064

0.375

0

 

44

Peppers, sweet, red, raw

92.21

31

0.99

0.30

6.03

2.1

4.20

0.00

1.94

2.26

0.00

0.00

0.00

0.00

0.027

0.003

0.070

0

 

45

Oranges, raw, navels

85.97

49

0.91

0.15

12.54

2.2

8.50

4.28

1.97

2.25

0.00

0.00

0.00

0.00

0.017

0.030

0.031

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

46

Pineapple, raw, extra sweet variety (1)

85.66

51

0.53

0.11

13.50

1.4

10.32

6.47

1.70

2.15

0.00

0.00

0.00

0.00

 

 

 

 

 

47

Banana (Melon,) (Navajo)

 

94.66

21

0.84

0.20

4.06

0.3

3.36

0.00

1.30

2.06

0.00

0.00

0.00

0.00

 

 

 

 

 

48

Squash, summer, crookneck and straightneck, raw

94.28

19

1.01

0.27

3.88

1.0

3.53

0.07

1.51

1.94

0.00

0.00

0.00

0.00

0.093

0.013

0.082

0

 

49

Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt

95.22

15

1.14

0.36

2.69

1.0

2.97

0.36

0.96

1.65

0.00

0.00

0.00

0.00

0.072

0.029

0.151

0

 

50

Clementines, raw

86.58

47

0.85

0.15

12.02

1.7

9.18

5.96

1.59

1.64

0.00

0.00

0.00

0.00

 

 

 

 

 

51

Squash, Indian, raw (Navajo)

93.35

26

0.52

0.20

5.64

 

3.54

0.77

1.21

1.56

0.00

0.00

0.0

0.00

 

 

 

 

 

52

Cabbage, red, raw

90.39

31

1.43

0.16

7.37

2.1

3.83

0.60

1.74

1.48

0.00

0.00

0.00

0.00

0.021

0.012

0.080

0

 

53

Squash, summer, zucchini, includes skin, raw

94.79

17

1.21

0.32

3.11

1.0

2.50

0.05

1.07

1.38

0.00

0.00

0.00

0.00

0.084

0.011

0.091

0

 

54

Tomatoes, red, ripe, raw, year round average

94.50

18

0.88

0.20

3.92

1.2

2.63

0.00

1.25

1.37

0.00

0.00

0.00

0.00

0.028

0.031

0.083

0

 

55

Onions, raw

89.11

40

1.10

0.10

9.34

1.7

4.24

0.99

1.97

1.29

0.00

0.00

0.00

0.00

0.042

0.013

0.017

0

 

56

Cabbage, red, cooked, boiled, drained, without salt

90.84

29

1.51

0.09

6.94

2.6

3.32

0.71

1.42

1.20

0.00

0.00

0.00

0.00

0.011

0.007

0.043

0

 

57

Cabbage, cooked, boiled, drained, without salt

92.57

23

1.27

0.06

5.51

1.9

2.79

0.00

1.62

1.16

0.00

0.00

0.00

0.00

0.000

0.019

0.023

0

 

58

Peppers, sweet, green, raw

93.89

20

0.86

0.17

4.64

1.7

2.40

0.11

1.16

1.12

0.00

0.00

0.00

0.00

0.058

0.008

0.062

0

 

59

Carrots, baby, raw

90.35

35

0.64

0.13

8.24

2.9

4.76

2.72

1.04

1.00

0.00

0.00

0.00

0.00

0.023

0.007

0.065

0

 

60

Lettuce, cos or romaine, raw

94.61

17

1.23

0.30

3.29

2.1

1.19

0.00

0.39

0.80

0.00

0.00

0.00

0.00

0.039

0.012

0.160

0

 

 

Food

Water g

Energy kcal

Protein g

Total lipid (fat) g

Carbohydrate, by difference g

Fiber, total dietary g

Sugars, total g

Sucrose g

Glucose (dextrose) g

Fructose g

Lactose g

Maltose g

Galactose g

Starch g

Fatty acids, total saturated g

Fatty acids, total monounsaturated g

Fatty acids, total polyunsaturated g

Cholesterol mg

 

61

Radishes, raw

95.27

16

0.68

0.10

3.40

1.6

1.86

0.10