Which Food Is the Highest in Carbs? A Deep Dive into High-Carbohydrate Foods

October 8, 2025 •

3 min read

Carbohydrates are the body's primary fuel source, providing essential energy for the brain and physical activity. Determining which food is the highest in carbs requires looking at various food groups, as dried and processed items often concentrate the most carbohydrates into a single serving.

Quick Summary

Several food groups contain high levels of carbohydrates, with dried items and processed sweets often containing the most per portion. Context regarding portion sizes and carbohydrate quality is essential for making informed dietary choices.

Key Points

Dried Grains Are King: Uncooked rice and processed flours contain some of the highest concentrations of carbohydrates per 100g due to their dehydrated state.
Not All Carbs Are Equal: The quality of carbohydrates matters more than the quantity. Prioritize complex, fiber-rich carbs over processed, sugary options.
Dried Fruits are Carb-Dense: While nutritious, dried fruits like raisins and dates contain a very high concentration of sugar and carbohydrates due to water removal.
Balance is Key: Pair high-carb foods with protein and healthy fats to slow digestion, promote satiety, and stabilize blood sugar levels.
Portion Size Matters: A single serving of a high-carb food can contribute a large percentage of daily intake, so moderation is important for overall health.
Healthy Options Exist: Excellent sources of high-carb, nutrient-dense foods include whole grains, legumes, starchy vegetables, and fresh fruits.

Understanding Carbohydrates

Before identifying the highest carb foods, it's crucial to understand the different types of carbohydrates. Carbohydrates are classified into three main types: sugars, starches, and fiber. Sugars are simple carbs, found naturally in fruits and milk or added to processed foods. Starches and fiber are complex carbohydrates, made of longer chains of sugar molecules that take longer to digest. Fiber, in particular, is indigestible and crucial for digestive health, blood sugar regulation, and satiety.

The Contenders for the Highest Carb Title

While many foods contain carbohydrates, the title for the absolute highest can depend on whether you are considering per 100 grams, per serving, or per calorie. However, certain food categories consistently contain extremely high concentrations of carbs, especially when dehydrated or processed.

Dried Grains and Flours

Uncooked Rice: According to some nutritional information, uncooked rice can take the top spot, boasting over 76 grams of carbs per 100 grams. Since it expands greatly when cooked, the density per serving size decreases significantly. This makes it a staple for athletes seeking a dense energy source.
Corn and White Flours: Flours are essentially ground, dehydrated starches. Corn flour, for instance, contains a staggering 79.1 grams of carbs per 100 grams, while white flour is similarly high at 75.1 grams.

Legumes

Legumes and beans are excellent sources of complex carbohydrates, along with protein and fiber.

Lentils: Cooked lentils contain approximately 16.3 grams of carbs per 100 grams, alongside a significant amount of fiber and protein.
Chickpeas: Cooked chickpeas offer about 27.4 grams of carbohydrates per 100 grams and are rich in fiber.

Starchy Vegetables

Certain vegetables, particularly root vegetables, are high in complex carbohydrates.

Potatoes and Yams: These are common starchy foods. A single large potato can have up to 57 grams of carbohydrates. Yams also have a high concentration of carbs, at 27.5 grams per 100 grams.
Corn: A cup of corn contains approximately 27 grams of carbohydrates.

Dried Fruits and Sugars

By removing water, the carbohydrate and sugar content of fruits becomes highly concentrated.

Raisins and Dates: Raisins contain a massive 129.48 grams of carbs per cup, and a single Medjool date has nearly 18 grams.
Tamarind: This fruit contains 72.5 grams of carbs per 100 grams, making it exceptionally carb-dense.
Processed Sugars: Refined sugar, honey, and syrups are almost pure carbohydrates, offering little to no nutritional value beyond calories.

Processed Foods

Ultra-processed foods are typically stripped of fiber and nutrients but loaded with refined carbs and added sugars. Soft pretzels (80g carbs), bagels (55g carbs), and sugary sodas (39g carbs per 12oz) are prime examples of low-nutrition, high-carb items.

High-Carb Food Comparison Table


Food (per 100g)	Carbohydrates (g)	Fiber (g)	Glycemic Index (GI)	Nutritional Quality
Uncooked Rice	76.2	1.4	High (Cooked)	High, but depends on preparation
Corn Flour	79.1	5.5	85	Often processed, but a base for whole grain items
Whole Grain Toast	49.9	6.9	53	High fiber, good quality complex carbs
Cooked White Pasta	30.9	1.8	49	Moderate GI, lower fiber
Cooked Brown Rice	25.8	2.7	68	Higher fiber than white rice
Oat Flakes	66.6	9.1	55	High fiber, excellent heart-healthy option
Tamarind	72.5	6.4	55	Very high in carbs and fiber
Cooked Lentils	16.3	7.9	29	High in fiber, protein, and complex carbs

Making Healthy Choices

While some foods contain extremely high carbohydrate concentrations, focusing on the quality of carbs is far more important than avoiding them entirely. The healthiest high-carb foods are those with high fiber content, as they are digested more slowly, preventing rapid blood sugar spikes and promoting sustained energy. Whole grains, legumes, fruits, and vegetables are excellent choices. Conversely, processed foods with added sugars and refined starches offer minimal nutritional value and should be consumed sparingly.

For balanced meals, pair high-carb foods with protein and healthy fats. This approach slows down carbohydrate absorption and keeps you feeling full longer. For instance, a dish of lentils paired with vegetables offers a balanced nutrient profile. Athletes may strategically consume high-carb foods for performance, but the average person benefits most from prioritizing whole food sources.

Conclusion

There is no single food that is universally the highest in carbs, as the answer depends on the form and quantity. However, dehydrated grains like uncooked rice and flours, along with dried fruits and refined sugars, pack the most grams of carbohydrates per measure. The takeaway is not to fear carbohydrates but to choose them wisely. Opting for nutrient-dense complex carbs like whole grains, legumes, and starchy vegetables over processed sweets will provide better, more sustained energy and a host of health benefits.

For more information on the functions of carbohydrates, consult authoritative sources like the U.S. National Library of Medicine, MedlinePlus, for detailed nutritional guidance.

Frequently Asked Questions

By dry weight, uncooked rice is one of the highest carbohydrate foods, containing over 76 grams per 100 grams. Flours, such as corn and white flour, are also extremely carb-dense.

While uncooked rice has a very high carbohydrate concentration per 100 grams, dried foods like flours and some sugary sweets can also rival or exceed its carb count. The context (cooked vs. uncooked) is important.

A 'good' carb is minimally processed and rich in fiber, vitamins, and minerals, such as those found in whole grains, fruits, and legumes. A 'bad' carb is typically refined, stripped of nutrients, and high in added sugars, like white bread and candy.

No. Many high-carb foods, such as fruits, vegetables, and whole grains, are packed with essential nutrients and fiber that are vital for a healthy diet. The healthiness depends on the food's quality and processing.

Yes, ounce for ounce, dried fruits have a much higher concentration of carbohydrates and sugars than their fresh counterparts because the water content has been removed.

You can balance a high-carb meal by adding sources of protein and healthy fats. This slows down the digestion of carbs and helps stabilize blood sugar levels.

Common high-carb vegetables include starchy vegetables like potatoes, yams, and corn. Legumes like lentils and chickpeas also fit into this category.