Foods high in Carbohydrate, by difference

This list ranks foods by total carbohydrate per 100 grams, calculated by USDA's "by difference" method: whatever remains after protein, fat, water, and ash are subtracted from a food's weight. Because that calculation lumps sugars, starches, and fiber together, the highest-ranked entries tend to be refined products like table sugar, candy, and cornstarch rather than the whole grains, fruits, and legumes most nutrition guidance actually recommends. Carbohydrate is the body's primary energy source, broken down into the glucose that fuels the brain and muscles, and there is no single recommended daily amount — the right intake depends on your age, activity level, and health goals rather than one fixed target. What matters most for health is the type of carbohydrate, not the total amount: whole, minimally processed sources deliver vitamins, minerals, fiber, and phytonutrients alongside their carbohydrate, while refined sources supply energy with little else and are linked to worse outcomes when eaten in excess. When scanning this list, look past the raw ranking to what kind of carbohydrate a food actually provides — a food near the top because of its natural starch content is a very different everyday choice than one that ranks similarly on added sugar alone.