Enter foods and portions
Example data table
These values are approximate starting points. Recipes, varieties, and cooling time can change resistant starch. Replace values with your best sources when available.
| Food (example) | Typical RS per 100g | Common prep factor | Notes |
|---|---|---|---|
| Cooked & cooled potatoes | 3 | 1.25 | Use the editor if your numbers differ. |
| Cooked & cooled rice | 1.5 | 1.2 | Use the editor if your numbers differ. |
| Cooked & cooled pasta | 1 | 1.15 | Use the editor if your numbers differ. |
| Cooked oats (cooled) | 2 | 1.15 | Use the editor if your numbers differ. |
| Lentils (cooked) | 1.8 | 1 | Use the editor if your numbers differ. |
| Chickpeas (cooked) | 2 | 1 | Use the editor if your numbers differ. |
| Green banana (raw) | 4.5 | 1 | Use the editor if your numbers differ. |
| Green banana flour | 35 | 1 | Use the editor if your numbers differ. |
| High-amylose maize starch | 55 | 1 | Use the editor if your numbers differ. |
| Bread (whole grain) | 1.2 | 1 | Use the editor if your numbers differ. |
| Barley (cooked) | 1.6 | 1 | Use the editor if your numbers differ. |
| Beans (cooked) | 2.2 | 1 | Use the editor if your numbers differ. |
Formula used
For each food entry, resistant starch is estimated using:
- Base RS (g/day) = Serving grams × Servings/day × (RS per 100g ÷ 100)
- Adjusted RS (g/day) = Base RS × Preparation factor
- Total RS (g/day) = Sum of adjusted RS across all foods
- RS per meal (g/meal) = Total RS ÷ Meals per day
Preparation factor is a simple multiplier to reflect cooling and reheating effects. It is an approximation, not a lab measurement.
How to use this calculator
- Pick an experience level and sensitivity to set a target range.
- Add foods, serving size in grams, and servings per day.
- Use “Cooked then cooled” for chilled starches like rice or potatoes.
- Adjust “RS per 100g” if you have better numbers.
- Press Calculate to view totals above the form.
- Download CSV or PDF to save and compare later.
Resistant starch overview for meal planning
Resistant starch (RS) behaves like fiber because it resists digestion in the small intestine. In the colon, microbes ferment RS and produce short-chain fatty acids. Many meal plans aim for steady, moderate RS exposure across the day to support routine. Many people increase RS gradually over 7–14 days to track comfort and improve adherence over busy weeks.
What the calculator measures and why it helps
This tool estimates RS grams per day from foods you list. You enter serving size in grams, servings per day, and an RS-per-100g value. A preparation factor adjusts for cooling or reheating. For example, 150 g of cooked-and-cooled potatoes at 3 g RS per 100 g with a 1.20 factor estimates 5.40 g RS for that entry. The report also shows RS per meal by dividing total by meals.
Target ranges used inside the calculator
Targets are practical planning ranges, not prescriptions. The experience method suggests 5–10 g/day for beginners, 10–20 g/day for intermediate patterns, and 20–30 g/day for advanced patterns. Sensitivity can lower or raise those ranges, helping you choose a gentler ramp or a more ambitious goal. The weight method applies grams per kilogram with caps to keep results realistic.
Food and preparation data you can track
RS varies with variety, cooking time, and cooling duration. Cooked-and-cooled starches may deliver more RS than freshly cooked versions, so the preparation factor can shift totals without changing portion size. In this calculator, factors are limited to 0.50–1.80 to avoid extreme estimates. Legumes, intact grains, and greener bananas often contribute meaningful RS, while refined, freshly hot starches may contribute less. Editing RS-per-100g lets you align estimates with your own labels, recipe databases, or lab references.
Interpreting results and improving accuracy
Use the top-contributors list to adjust one change at a time. If totals are below target, increase a single food by small steps and spread it across meals. If totals are above target, reduce the highest item first or switch the preparation method. Recheck numbers when brands or recipes change, measure portions with a kitchen scale for a few days, and keep notes on tolerance so your plan stays consistent.
FAQs
Is resistant starch the same as dietary fiber?
Not exactly. Resistant starch is a type of starch that escapes digestion and functions like fermentable fiber. Many labels list fiber separately, so this calculator tracks resistant starch as its own estimated gram value.
Why can cooling cooked starches change the estimate?
Cooling can reorganize starch molecules into forms that resist digestion, a process often called retrogradation. That is why the calculator offers preparation factors for hot, cooled, and reheated foods.
Can I enter household measures instead of grams?
The calculator uses grams for consistent math. If you track cups or spoons, convert to grams using a kitchen scale or a reliable conversion table, then enter the gram value for each serving.
Where should RS per 100g numbers come from?
Use the best source you have: lab-tested databases, reputable nutrition references, or product documentation. When unsure, keep values conservative and use the notes column to record your source and assumptions.
What should I do if I feel discomfort after increasing RS?
Reduce the largest contributor, spread servings across meals, and increase more slowly. Hydration and balanced meals may help. If symptoms are persistent, severe, or linked to a condition, consult a qualified professional.
Does reheating remove resistant starch completely?
Usually not. Reheating can reduce some retrograded starch, but a portion often remains. Use the reheated option as a practical middle estimate, and adjust the factor if you have better data.