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Which Foods Contain Resistant Starch?

table with foods rich in resistant starch

Eating foods rich in resistant starch nourishes your gut bacteria, which helps maintain intestinal health and reduces the risk of developing colorectal cancer. Resistant starch is found in many whole plant foods, but the amount can vary depending on how the food is processed.

Food Resistant Starch (per 100 g)1
Potato sliced, boiled and cooled 0.8 g
Potato, steamed, cooled 6 g
Potato, roasted, cooled 19 g
Cashew nuts 13 g
Bananas, green 38 g
Bananas, ripe 5 g
Oats, cooked 0.2 g
Oats, rolled, uncooked 11 g
White beans, cooked/canned 4 g
Lentils, cooked 3 g

Chemical Component Breakdown

Explore the chemical composition of starchy foods2 with interactive parallel coordinates: In the diagram below, foods are represented by lines crossing multiple vertical axes. The vertical position at which a line crosses an axis represents how many grams (per 100g) of this compound is contained in the food. The colour of each line corresponds to the class the food belongs to. Click on any of the food group icons below the graph to highlight all the foods in that group.

With parallel coordinates, you can compare the chemical composition of these foods simply by comparing the shape of their lines: Try and click on the icon for Roots/Tubers, then click on Legumes. Notice how the two groups differ in the amounts of Carbohydrates, Protein, and Non-Resistant Starch. However, Lesser yam is an exception to that, as it is composed of more Resistant Starch and less Non-Resistant Starch than Cassava and Sweet potatoes.

BananasBanana CerealsOats Roots/TubersPotato LegumesBeans

1. Data from Murphy et al., 2008 and Chen et al., 2010.
2. Data from Anuchita Moongngarm, 2013.