Carbohydrates are plant compounds that provide energy to cells. Those we eat are in the form of sugars, starches and cellulose. Glucose is a type of sugar, and starches contain large numbers of glucose molecules joined together that plants use to store energy. Foods containing starchy carbs are listed in grams per 200-calorie serving.
Rice and Wheat
White rice has the highest amount of starch at 40 to 47 g per 200 calories, according to NutritionData.com, which is about one cup. Plain, onion, poppy and sesame bagels contain 34 g, while English muffins, including sourdough style, have 33 g. Frozen cooked pancakes or buttermilk waffles contain 26 to 28 g per 200-calorie serving. White bread is a good source of starchy carbs with 31 g per serving, and pasta is also high in starch at 33 g.
Vegetables and Legumes
Corn and potatoes are starchy vegetables. White, yellow or blue cornmeal contains up to 40 g per 200 calories, and taco shells have 25 g. Frozen or canned yellow sweet corn contains 28 to 32 g in 200 calories, which is about one cup. Cooked baking or red russet potatoes with the skin have 34 to 37 g per 200 calories, about one medium-sized potato. Frozen home-prepared French fries or steak fries contain 23 to 28 g. Navy, pinto, kidney and canned refried beans have 21 to 22 g per 200-calorie serving.
Cereal
Many commercial cereals are good sources of starchy carbs. Keep in mind that a single serving of cereal is likely to be listed on the box as one cup, but 200 calories is more likely to be two cups. Shredded wheat cereals are highest in starch at 38 g per 200 calories, and oatmeal has 33 g. Kellogg's Rice Krispies have 37 g and Frosted Flakes have 24 g. General Mills KIX contains 32 g and Cheerios 30 g, while Post Honey Bunches of Oats provides 26 g per 200 calories.
Snack Foods
You can enjoy some snack foods for starchy carb content also, as noted by NutritionData.com. Pretzels generally provide 38 g per 200 calories, and saltine or oyster crackers provide 32 g. Popcorn contains 28 to 30 g. Chex Mix from Ralston Purina contains 28 g of starch per 200 calories, with FritoLay SunChips containing 22 g and Nabisco Ritz crackers 21 g.
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