Foods high in Resistant starch

Every food and ingredient below is ranked by measured Resistant starch content per 100 g, drawn live from 17 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 17 foods highest in Resistant starch

Ranked by Resistant starch per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Beans, cannellini, dry	Foundation Food	33
2	Plantains, underripe, raw	Foundation Food	27
3	Lentils, dry	Foundation Food	16
4	Plantains, ripe, raw	Foundation Food	12
5	Chickpeas, (garbanzo beans, bengal gram), dry	Foundation Food	7
6	Plantains, overripe, raw	Foundation Food	7
7	Blackeye pea, dry	Foundation Food	6
8	Beans, great northern, canned, sodium added, drained and rinsed	Foundation Food	2
9	Beans, pinto, canned, sodium added, drained and rinsed	Foundation Food	2
10	Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed	Foundation Food	2
11	Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed	Foundation Food	2
12	Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed	Foundation Food	2
13	Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed	Foundation Food	2
14	Beans, cannellini, canned, sodium added, drained and rinsed	Foundation Food	2
15	Beans, navy, canned, sodium added, drained and rinsed	Foundation Food	2
16	Beans, black, canned, sodium added, drained and rinsed	Foundation Food	2
17	Blackeye pea, canned, sodium added, drained and rinsed	Foundation Food	1

More on Resistant starch

What Resistant starch is, how it is measured, and where these values come from.

Resistant starch nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.