| Rating | Starchy Carbs | Calories | Protein | Carbs | Fat |
| 1 | Barley, pearled, light | 349.0 | 8.2 | 78.8 | 1.0 |
| 2 | Beans, black, dry | 339.0 | 22.3 | 61.2 | 1.5 |
| 2 | Beans, lima, fresh | 123.0 | 8.4 | 22.1 | 0.5 |
| 1 | Beans, lima, frozen | 102.0 | 6.2 | 19.5 | 0.1 |
| 2 | Beans, pinto, dry | 349.0 | 22.9 | 63.7 | 1.2 |
| 2 | Beans, red, cooked | 118.0 | 7.8 | 21.4 | 0.5 |
| 2 | Beans, red, dry | 343.0 | 22.5 | 61.9 | 1.5 |
| 3 | Beans, soybeans, boiled, drained | 118.0 | 9.8 | 10.1 | 5.1 |
| 3 | Beans, soybeans, canned, drained | 103.0 | 9.0 | 7.4 | 5.0 |
| 3 | Beans, soybeans, raw | 134.0 | 10.9 | 13.2 | 5.1 |
| 2 | Beans, white, cooked | 118.0 | 7.8 | 21.2 | 0.6 |
| 2 | Beans, white, dry | 340.0 | 22.3 | 61.3 | 1.6 |
| 2 | Blackeye Peas, frozen | 131.0 | 9.0 | 23.6 | 0.4 |
| 6 | Bread, French, enriched | 290.0 | 9.1 | 55.5 | 3.0 |
| 6 | Bread, Italian, enriched | 276.0 | 9.1 | 56.4 | 0.8 |
| 6 | Bread, Pumpernickel | 246.0 | 9.1 | 53.1 | 1.2 |
| 6 | Bread, rye | 243.0 | 9.1 | 52.1 | 1.1 |
| 6 | Bread, white, enriched | 270.0 | 8.7 | 50.5 | 3.2 |
| 6 | Bread, whole wheat | 243.0 | 10.5 | 47.7 | 3.0 |
| 1 | Captri Cookbook Breakfast, Barley Cakes | 107.6 | 7.1 | 11.1 | 0.7 |
| 1 | Captri Cookbook Breakfast, Crepes | 161.8 | 8.1 | 15.7 | 1.7 |
| 1 | Captri Cookbook Breakfast, R. F. Oatmeal Panca | 162.8 | 9.2 | 21.0 | 1.7 |
| 2 | Captri Cookbook Breakfast, Waffles | 115.4 | 4.7 | 21.0 | 0.1 |
| 1 | Captri Cookbook Entree, Kidney Beans & Rom. | 114.0 | 6.4 | 18.4 | 0.5 |
| 1 | Captri Cookbook Entree, Lentil & Vegetable Stew | 107.9 | 5.4 | 18.0 | 0.3 |
| 1 | Captri Cookbook Entree, Tuna Quiche/ Brwn Rc | 107.2 | 6.7 | 17.2 | 1.2 |
| 1 | Captri Cookbook Sides, Beet Salad with Red On | 116.7 | 1.3 | 8.1 | 0.1 |
| 1 | Captri Cookbook Sides, Brown Rice and Lentils | 66.8 | 2.8 | 9.9 | 0.2 |
| 2 | Captri Cookbook Sides, Captri Lentil Loaf | 88.7 | 4.1 | 14.5 | 0.4 |
| 2 | Captri Cookbook Sides, Chickpeas with Spinach | 111.5 | 5.4 | 15.5 | 1.1 |
| 1 | Captri Cookbook Sides, Chinese Fried Rice | 171.7 | 3.7 | 22.2 | 0.5 |
| 1 | Captri Cookbook Sides, Cornmeal Frittata | 206.4 | 9.0 | 26.9 | 1.6 |
| 1 | Captri Cookbook Sides, French Potato Salad | 103.0 | 1.7 | 14.1 | 0.1 |
| 1 | Captri Cookbook Sides, Fried Squash | 251.8 | 7.5 | 35.7 | 3.5 |
| 1 | Captri Cookbook Sides, Golden Oats Pilaf | 148.5 | 6.1 | 21.7 | 2.2 |
| 1 | Captri Cookbook Sides, Hash Browns | 94.3 | 2.0 | 16.4 | 0.1 |
| 1 | Captri Cookbook Sides, Home Fries | 114.0 | 1.8 | 14.7 | 0.1 |
| 1 | Captri Cookbook Sides, Lentil Delight | 136.6 | 6.4 | 14.8 | 0.3 |
| 1 | Captri Cookbook Sides, Lentil Shula Kalambar | 113.9 | 6.4 | 14.0 | 0.4 |
| 1 | Captri Cookbook Sides, Sweet Potato Souffle | 136.7 | 3.2 | 22.3 | 0.4 |
| 1 | Captri Cookbook Sides, Vegetable Soup | 60.8 | 0.8 | 3.8 | 0.1 |
| 1 | Carb Powder, Pro-Carb Powder (generic) | 381.0 | 14.3 | 78.6 | 0.0 |
| 1 | Carb Powder, Pro-Carb Powder, Chocolate | 381.0 | 14.3 | 78.6 | 0.0 |
| 1 | Carb Powder, Pro-Carb Powder, Vanilla | 381.0 | 14.3 | 78.6 | 0.0 |
| 1 | Corn, kernels, boiled, drained | 83.0 | 3.2 | 18.8 | 1.0 |
| 1 | Corn, sweet, frozen | 82.0 | 3.1 | 19.7 | 0.5 |
| 1 | Corn, sweet, raw | 96.0 | 3.5 | 22.1 | 1.0 |
| 1 | Cream of Wheat, cooked | 42.0 | 1.3 | 8.7 | 0.1 |
| 1 | Cream of Wheat, dry | 371.0 | 11.4 | 77.0 | 0.9 |
| 1 | Flour, whole wheat | 333.0 | 13.3 | 71.0 | 2.0 |
| 5 | Fruit, Apples, raw | 58.0 | 0.2 | 14.5 | 0.6 |
| 6 | Fruit, Bananas | 85.0 | 1.1 | 22.2 | 0.2 |
| 5 | Fruit, Blackberries | 58.0 | 1.2 | 12.9 | 0.9 |
| 5 | Fruit, Blueberries | 62.0 | 0.7 | 15.3 | 0.5 |
| 5 | Fruit, Cantaloups | 30.0 | 0.7 | 7.5 | 0.1 |
| 5 | Fruit, Cherries, sweet | 70.0 | 1.3 | 17.4 | 0.3 |
| 5 | Fruit, Grapefruit | 41.0 | 0.5 | 10.6 | 0.1 |
| 5 | Fruit, Grapes, seedless | 67.0 | 0.6 | 17.3 | 0.3 |
| 5 | Fruit, Orange juice | 45.0 | 0.7 | 10.4 | 0.2 |
| 5 | Fruit, Oranges, raw, peeled | 49.0 | 1.0 | 12.2 | 0.2 |
| 5 | Fruit, Peaches, raw | 38.0 | 0.6 | 9.7 | 0.1 |
| 5 | Fruit, Pineapple, raw | 52.0 | 0.4 | 13.7 | 0.2 |
| 5 | Fruit, Raisins | 289.0 | 2.5 | 77.4 | 0.2 |
| 5 | Fruit, Raspberries, black, raw | 73.0 | 1.5 | 15.7 | 1.4 |
| 5 | Fruit, Raspberries, red, raw | 57.0 | 1.2 | 13.6 | 0.5 |
| 5 | Fruit, Strawberries | 37.0 | 0.7 | 8.4 | 0.5 |
| 1 | Grits, corn, cooked | 51.0 | 1.2 | 11.0 | 0.1 |
| 1 | Grits, corn, dry | 362.0 | 8.7 | 78.1 | 0.8 |
| 2 | Lentils, cooked | 106.0 | 7.8 | 19.3 | 0.0 |
| 2 | Lentils, raw | 340.0 | 24.7 | 60.1 | 1.1 |
| 1 | Oatmeal (rolled oats), cooked | 55.0 | 2.0 | 9.7 | 1.0 |
| 1 | Oatmeal (rolled oats), dry | 390.0 | 14.2 | 68.2 | 7.4 |
| 5 | Pasta, egg noodles, cooked | 125.0 | 4.1 | 23.3 | 1.5 |
| 5 | Pasta, egg noodles, dry | 388.0 | 12.8 | 72.0 | 4.6 |
| 5 | Pasta, macaroni, cooked, firm | 148.0 | 5.0 | 30.1 | 0.5 |
| 5 | Pasta, macaroni, cooked, tender | 111.0 | 3.4 | 23.0 | 0.4 |
| 5 | Pasta, macaroni, dry | 369.0 | 12.5 | 75.2 | 1.2 |
| 5 | Pasta, spaghetti, cooked, firm | 148.0 | 5.0 | 30.1 | 0.5 |
| 5 | Pasta, spaghetti, cooked, tender | 111.0 | 3.4 | 23.0 | 0.4 |
| 5 | Pasta, spaghetti, dry | 369.0 | 12.5 | 75.2 | 1.2 |
| 5 | Pears, raw | 61.0 | 0.7 | 15.3 | 0.4 |
| 2 | Peas, boiled, drained | 71.0 | 5.4 | 12.1 | 0.4 |
| 2 | Peas, canned, drained | 88.0 | 4.7 | 16.8 | 0.4 |
| 1 | Peas, frozen | 73.0 | 5.4 | 12.8 | 0.3 |
| 2 | Peas, raw | 84.0 | 6.3 | 14.4 | 0.4 |
| 1 | Popcorn, popped, hot air, no salt added | 386.0 | 12.7 | 76.7 | 5.0 |
| 1 | Popcorn, unpopped | 362.0 | 11.9 | 72.1 | 4.7 |
| 1 | Potatoes, baked in skin | 93.0 | 2.6 | 21.1 | 0.1 |
| 1 | Potatoes, boiled in skin | 76.0 | 2.1 | 17.1 | 0.1 |
| 1 | Potatoes, white, raw | 76.0 | 2.1 | 17.1 | 0.1 |
| 1 | Rice, brown, cooked | 119.0 | 2.5 | 25.5 | 0.6 |
| 1 | Rice, brown, uncooked | 360.0 | 7.5 | 77.4 | 1.9 |
| 1 | Rice, long-grain, cooked | 106.0 | 2.1 | 23.3 | 0.1 |
| 1 | Rice, long-grain, uncooked | 369.0 | 7.4 | 81.3 | 0.3 |
| 1 | Rice, white, cooked | 109.0 | 2.0 | 24.2 | 0.1 |
| 1 | Rice, white, uncooked | 363.0 | 6.7 | 80.4 | 0.4 |
| 1 | Squash, Acorn, baked | 55.0 | 1.9 | 14.0 | 0.1 |
| 1 | Squash, Acorn, boiled, mashed | 34.0 | 1.2 | 8.4 | 0.1 |
| 1 | Squash, Acorn, raw | 44.0 | 1.5 | 11.2 | 0.1 |
| 1 | Squash, Butternut, baked | 68.0 | 1.8 | 17.5 | 0.1 |
| 1 | Squash, Butternut, boiled, mashed | 41.0 | 1.1 | 10.4 | 0.1 |
| 1 | Squash, Butternut, raw | 54.0 | 1.4 | 14.0 | 0.1 |
| 1 | Sweetpotatoes, baked in skin | 141.0 | 2.1 | 32.5 | 0.5 |
| 1 | Sweetpotatoes, boiled in skin | 114.0 | 1.7 | 26.3 | 0.4 |
| 1 | Sweetpotatoes, raw | 114.0 | 1.7 | 26.3 | 0.4 |
| 1 | Waterchestnuts, raw | 79.0 | 1.4 | 19.0 | 0.2 |
| 1 | Wheat, Shredded | 354.0 | 9.9 | 79.9 | 2.0 |
| 1 | Wildrice, raw | 353.0 | 14.1 | 75.3 | 0.7 |
| 1 | Yams, boiled | 133.0 | 1.7 | 33.0 | 0.3 |
| 1 | Yams, raw | 101.0 | 2.1 | 23.2 | 0.2 |