What Fruits Are Considered Starch?

January 8, 2026 •

4 min read

While most fruits are known for their high sugar content, many contain significant levels of starch, especially when unripe. This article explores what fruits are considered starch, detailing their unique properties and how their carbohydrate profile changes during ripening.

Quick Summary

This guide details the fruits that contain significant amounts of starch, differentiating between those with high concentrations and those where starch is a minor component. Key examples like plantains, breadfruit, and unripe bananas are highlighted, along with their nutritional differences and common culinary uses. The conversion of starch to sugar during ripening is also explained.

Key Points

Plantains are the most prominent starchy fruit: They are larger, less sweet, and always cooked, unlike dessert bananas.
Ripening converts starch to sugar: Unripe bananas are high in starch, which converts to sugar as they ripen and yellow.
Starchy fruits are rich in resistant starch: The resistant starch in green bananas and plantains acts as a prebiotic, benefiting gut health.
Breadfruit is a tropical staple: This large, starchy fruit is a central food source in many Pacific Island diets and can be cooked similarly to potatoes.
Starchy fruits are used in savory cooking: Due to their mild flavor, they are fried, boiled, or baked in savory dishes rather than eaten raw.
Other fruits contain starch in lesser amounts: Unripe mangoes and avocados contain some starch, which also diminishes as they ripen.
Starch content affects texture and flavor: The breakdown of starch softens the fruit's texture and increases its sweetness during ripening.

What Defines a Starchy Fruit?

Starch is a complex carbohydrate that plants use for energy storage. Unlike simple sugars, starch is a long chain of glucose molecules, which takes longer for the body to break down. In many fruits, this carbohydrate composition changes dramatically during the ripening process. A fruit that is green and starchy today may be sweet and sugary tomorrow. The high starch content in these fruits makes them suitable for savory dishes rather than desserts, requiring cooking to become palatable, much like a vegetable or root crop.

Prominent Starchy Fruits

Several tropical fruits are particularly well-known for their high starch content. Their carbohydrate profile not only influences their taste and texture but also their nutritional benefits, especially regarding gut health due to resistant starch.

Plantain

Often mistaken for a banana, the plantain is the quintessential starchy fruit. It is larger, less sweet, and always cooked before eating. Green, unripe plantains are particularly high in starch and are used in savory preparations like fried plantain chips (tostones) or mashed dishes (mofongo). A single medium plantain can contain significantly more starch than a ripe banana, making it a dietary staple in many tropical regions. This high starch content provides sustained energy and is rich in resistant starch, which feeds beneficial gut bacteria.

Unripe (Green) Banana

Regular dessert bananas, when unripe, contain a high percentage of starch. Green bananas can be up to 70% starch by dry weight. As the banana ripens and its peel turns yellow, enzymes convert this starch into simple sugars (glucose, fructose, and sucrose), which is why ripe bananas are so sweet. Green banana flour is a popular gluten-free alternative used in cooking and baking, valued for its high resistant starch content.

Breadfruit

This tropical fruit, originating from Southeast Asia, is a fundamental food source in many Pacific Island nations. Breadfruit is naturally starchy and is consumed when it is mature but not yet ripe. It has a mild, potato-like flavor and a texture that can be roasted, baked, fried, or boiled. Its nutritional profile is similar to other starchy staple crops like taro and cassava, providing complex carbohydrates, fiber, and important minerals.

Jackfruit

Jackfruit is a large tropical fruit whose seeds are a significant source of starch, often used as a byproduct in food manufacturing. The seeds are often boiled, steamed, or roasted, and their flour can be used in baked goods. The unripe flesh of the jackfruit also contains a notable amount of starch and is a popular meat substitute in vegetarian cooking due to its fibrous, savory texture.

The Impact of Ripening on Starch

The transformation of starch into sugar is a core aspect of fruit ripening. This process, known as hydrolysis, involves enzymes breaking down the long starch chains into smaller, sweet-tasting sugar molecules.

Flavor Change: The loss of starch and increase in simple sugars results in a sweeter flavor profile. This is why ripe bananas are so much sweeter than green ones.
Texture Change: As starch breaks down, the fruit's texture softens. The rigid, dense flesh of a green banana or plantain gives way to the creamy texture of its ripe counterpart.
Digestibility: The change in carbohydrate composition affects how the body processes the fruit. Resistant starch, abundant in unripe fruits, passes undigested to the large intestine, benefiting gut bacteria and blood sugar control. Fully ripened fruits with simple sugars are digested and absorbed more quickly.

Starchy vs. Non-Starchy Fruits Comparison


Feature	Starchy Fruits (Unripe/Cooking)	Non-Starchy Fruits (Ripe/Dessert)
Carbohydrate Type	High in complex carbohydrates (starch).	High in simple carbohydrates (sugars).
Primary Culinary Use	Savory cooking, frying, boiling.	Eaten raw, used in desserts, jams, and juices.
Ripening Stage	Often consumed unripe or mature.	Consumed at peak ripeness.
Taste Profile	Earthy, neutral, not sweet.	Sweet, juicy, and often aromatic.
Texture	Dense, firm, and often fibrous.	Soft, tender, and sometimes mushy.
Resistant Starch	Excellent source, promoting gut health.	Low or negligible amounts.

Other Fruits Containing Starch

While plantains and unripe bananas are the most prominent, other fruits contain a lesser amount of starch that decreases as they ripen. These can include mangoes, which contain starch in their unripe state, and avocados. However, their starch content is less significant compared to the primary cooking fruits. Even dried fruits like dates and prunes can contain a small amount of starch along with their concentrated sugars.

Cooking with Starchy Fruits

The culinary applications for starchy fruits are extensive and are often central to many international cuisines. For example, in Central Africa and the Caribbean, cooked plantains are a reliable staple, replacing traditional starches like potatoes or rice. They can be processed into flours for baking or used to thicken soups and stews. Similarly, breadfruit is prepared in countless ways across its native regions, from roasting a whole fruit over a fire to making flour for porridge or baking. The versatility of these fruits makes them a cornerstone of local food systems, prized for their ability to provide significant sustenance.

Conclusion

In conclusion, while the sweet, sugary image of fruit dominates popular perception, several important and widely consumed fruits are primarily starchy. Key examples include plantains, breadfruit, and unripe bananas. These fruits are valued for their complex carbohydrate content, which offers a different nutritional profile, including resistant starch that supports gut health. The process of ripening transforms this starch into sugars, altering the fruit's flavor, texture, and culinary role. Understanding what fruits are considered starch allows for a broader appreciation of their versatility and nutritional benefits, distinguishing them from their sugary counterparts and highlighting their importance as a staple food in many cultures.

Visit Encyclopedia Britannica to learn more about the distinction between plantains and dessert bananas.

Frequently Asked Questions

Yes, bananas are considered starchy, particularly when they are unripe and green. As a green banana ripens, its high starch content is converted into simple sugars, making it sweeter and less starchy.

Plantain is considered the starchiest fruit, containing a higher proportion of starch than a regular banana. Green plantains are particularly high in resistant starch and are almost always cooked before consumption due to their mild, starchy flavor.

While both are part of the Musa genus, plantains are larger, higher in starch, and less sweet than dessert bananas. Plantains are primarily used for cooking in savory dishes, while ripe bananas are typically eaten raw or used in sweet recipes.

Yes, cooking and then cooling certain starchy foods, such as green banana or plantain, can increase the amount of resistant starch. This process, called retrogradation, is where the starch molecules re-associate and become more resistant to digestion.

Starchy fruits, particularly when unripe, are high in resistant starch and dietary fiber. This can lead to improved gut health by feeding beneficial bacteria, better blood sugar control, and increased feelings of fullness, which may aid in weight management.

Yes, breadfruit is a starchy fruit and a major dietary staple in many tropical regions. It is high in complex carbohydrates, low in fat, and is cooked similarly to a potato.

While some unripe starchy fruits like green bananas are eaten raw in certain preparations, most, like plantains and breadfruit, require cooking to become soft and palatable. Cooking breaks down the starches and makes them easier to digest.