Staple food

Spelt, a species of wheat and a historically important staple food

Various types of potatoes

A staple food, or simply a staple, is a food that is eaten routinely and in such quantities that it constitutes a dominant portion of a standard diet for a given people, supplying a large fraction of energy needs and generally forming a significant proportion of the intake of other nutrients as well. The staple food of a specific society may be eaten as often as every day or every meal, and most people live on a diet based on just a small number of staples.

Staple foods vary from place to place, but typically they are inexpensive or readily-available foods that supply one or more of the three organic macronutrients needed for survival and health: carbohydrates, proteins, and fats. Typical examples of staples include tubers and roots; and grains, legumes, and other seeds. Early agricultural civilizations valued the foods that they established as staples because, in addition to providing necessary nutrition, they generally are suitable for storage over long periods of time without decay. Such nonperishable foods are the only possible staples during seasons of shortage, such as dry seasons or cold temperate winters, against which times harvests have been stored. During seasons of plenty, wider choices of foods may be available.

Most staple plant foods are derived either from cereals such as wheat, barley, rye, maize, or rice; or starchy tubers or root vegetables such as potatoes, yams, taro, arrowroot, or cassava. Other staple foods include pulses (dried legumes), sago (derived from the pith of the sago palm tree), and fruits (such as breadfruit and plantains). Staple foods may also contain (depending on the region): sorghum, olive oil, coconut oil and sugar (e.g. from plantains). Most staples are plant materials, but in some communities fishing is the primary source of nutrition.

Demographics

Average kcal/person/day, 1979-1981

Average kcal/person/day, 2001-2003

3

Food energy consumption per person, per day, worldwide. Except for war-torn countries, the world is eating more staples per capita per day, despite rising world population.

Of the more than 50,000 edible plant species in the world, only a few hundred contribute significantly to human food supplies. Although there are over 10,000 species in the cereal family, just a few have been widely cultivated over the past 2,000 years.

The staple food in different parts of the world is a function of weather patterns, local terrain, farming constraints, acquired tastes and ecosystems. For example, the main energy source staples in the average African diet are cereals (46 percent), roots and tubers (20 percent) and animal products (7 percent). In Western Europe the main staples in the average diet are animal products (33 percent), cereals (26 percent) and roots and tubers (4 percent).

Most of the global human population lives on a diet based on one or more of the following staples: rice, wheat, maize (corn), millet, sorghum, roots and tubers (potatoes, cassava, yams and taro) and animal products such as meat, milk, eggs, cheese and fish. Regional staples include rye, soybeans, barley, oats and teff.

Just 15 crop plants provide 90 percent of the world's food energy intake (exclusive of meat), with rice, maize and wheat comprising two-thirds of human food consumption. The three are the staples of over 4 billion people, and rice feeds almost half of humanity.

Roots and tubers, meanwhile, are important staples for over 1 billion people in the developing world, accounting for roughly 40 percent of the food eaten by half the population of sub-Saharan Africa. Roots and tubers are high in carbohydrates, calcium and vitamin C but low in protein. Cassava root is a major staple food in the developing world, providing a basic diet for around 500 million people.

With economic development and free trade, many countries have shifted away from low-nutrient-density staple foods to higher-nutrient-density staples, as well as towards greater meat consumption. Despite this trend, there is growing recognition of the importance of traditional staple crops in nutrition. Efforts are underway to identify better strains with superior nutrition, disease resistance and higher yields.

Some foods like quinoa—a pseudocereal grain that originally came from the Andes—were also staple foods centuries ago. Oca, ulluco and amaranth seed are other foods claimed to be staples in Andean history. Pemmican was a staple of the Plains Indians of North America. In 2010, the global consumption of "speciality grains" such as quinoa was very small compared to other staples such as rice, wheat and maize. These grains, once popular but then forgotten, are being reevaluated and reintroduced.

Production

Most staple food is produced using modern and conventional farming practices. However, the production of staple food using organic farming methods is growing.

Ten staples that feed the world (by annual production)

		World production 2012	Average world yield 2010	World's most productive countries 2012		World's largest producing countries (2013)
Rank	Crop	(metric tons)	(tons per hectare)	(tons per hectare)	Country	(metric tons)	Country
1	Maize (corn)	873 million	5.1	25.9	United States	354 million	United States
2	Rice	738 million	4.3	9.5	Egypt	204 million	China
3	Wheat	671 million	3.1	8.9	New Zealand	122 million	China
4	Potatoes	365 million	17.2	45.4	Netherlands	96 million	China
5	Cassava	269 million	12.5	34.8	India	47 million	Nigeria
6	Soybeans	241 million	2.4	4.4	Egypt	91 million	United States
7	Sweet potatoes	108 million	13.5	33.3	Senegal	71 million	China
8	Yams	59.5 million	10.5	28.3	Colombia	36 million	Nigeria
9	Sorghum	57.0 million	1.5	86.7	United States	10 million	United States
10	Plantain	37.2 million	6.3	31.1	El Salvador	9 million	Uganda

Refining

Rice is most commonly cooked and eaten as entire grains, but most other cereals are milled into flour or meal, which is used to make bread, noodles/ pasta, porridges and "mushes" like mealie pap. Mashed root vegetables can be used to make porridge-like dishes, including poi and fufu. Pulses (particularly chickpeas) and starchy root vegetables such as canna root can also be made into flour.

Part of balanced nutrition

Maize, the most produced food staple in the world

Although nutritious, vegetable staples generally do not provide a full range of nutrients, so other foods need to be added to the diet, to ward off malnutrition. The deficiency disease pellagra is associated with a diet consisting primarily of maize; the disease beriberi with a diet of white (refined) rice.

Nutritional content

The following table shows the nutrient content of major staple vegetable foods in raw form, with the caveat that raw grains are not edible and cannot be digested. Raw grains must be sprouted, or prepared and cooked for human consumption. In sprouted and cooked form, the relative nutritional and anti-nutritional contents of each of these grains is remarkably different from that of raw form of these grains (reported in this table). Potatoes must also be cooked and should not be sprouted.

Nutrient content of 10 major staple foods per 100 g dry weight

Staple	Maize (corn)	Rice, white	Wheat	Potatoes	Cassava	Soybeans, green	Sweet potatoes	Yams	Sorghum	Plantain	RDA
Water content (%)	10	12	13	79	60	68	77	70	9	65
Raw grams per 100 g dry weight	111	114	115	476	250	313	435	333	110	286
Nutrient
Energy (kJ)	1698	1736	1574	1533	1675	1922	1565	1647	1559	1460	8,368–10,460
Protein (g)	10.4	8.1	14.5	9.5	3.5	40.6	7.0	5.0	12.4	3.7	50
Fat (g)	5.3	0.8	1.8	0.4	0.7	21.6	0.2	0.6	3.6	1.1	44–77
Carbohydrates (g)	82	91	82	81	95	34	87	93	82	91	130
Fiber (g)	8.1	1.5	14.0	10.5	4.5	13.1	13.0	13.7	6.9	6.6	30
Sugar (g)	0.7	0.1	0.5	3.7	4.3	0.0	18.2	1.7	0.0	42.9	minimal
Minerals											RDA
Calcium (mg)	8	32	33	57	40	616	130	57	31	9	1,000
Iron (mg)	3.01	0.91	3.67	3.71	0.68	11.09	2.65	1.80	4.84	1.71	8
Magnesium (mg)	141	28	145	110	53	203	109	70	0	106	400
Phosphorus (mg)	233	131	331	271	68	606	204	183	315	97	700
Potassium (mg)	319	131	417	2005	678	1938	1465	2720	385	1426	4700
Sodium (mg)	39	6	2	29	35	47	239	30	7	11	1,500
Zinc (mg)	2.46	1.24	3.05	1.38	0.85	3.09	1.30	0.80	0.00	0.40	11
Copper (mg)	0.34	0.25	0.49	0.52	0.25	0.41	0.65	0.60	-	0.23	0.9
Manganese (mg)	0.54	1.24	4.59	0.71	0.95	1.72	1.13	1.33	-	-	2.3
Selenium (μg)	17.2	17.2	81.3	1.4	1.8	4.7	2.6	2.3	0.0	4.3	55
Vitamins											RDA
Vitamin C (mg)	0.0	0.0	0.0	93.8	51.5	90.6	10.4	57.0	0.0	52.6	90
Thiamin (B1) (mg)	0.43	0.08	0.34	0.38	0.23	1.38	0.35	0.37	0.26	0.14	1.2
Riboflavin (B2) (mg)	0.22	0.06	0.14	0.14	0.13	0.56	0.26	0.10	0.15	0.14	1.3
Niacin (B3) (mg)	4.03	1.82	6.28	5.00	2.13	5.16	2.43	1.83	3.22	1.97	16
Pantothenic acid (B5) (mg)	0.47	1.15	1.09	1.43	0.28	0.47	3.48	1.03	-	0.74	5
Vitamin B6 (mg)	0.69	0.18	0.34	1.43	0.23	0.22	0.91	0.97	-	0.86	1.3
Folate Total (B9) (μg)	21	9	44	76	68	516	48	77	0	63	400
Vitamin A (IU)	238	0	10	10	33	563	4178	460	0	3220	5000
Vitamin E, alpha-tocopherol (mg)	0.54	0.13	1.16	0.05	0.48	0.00	1.13	1.30	0.00	0.40	15
Vitamin K1 (μg)	0.3	0.1	2.2	9.0	4.8	0.0	7.8	8.7	0.0	2.0	120
Beta-carotene (μg)	108	0	6	5	20	0	36996	277	0	1306	10500
Lutein+zeaxanthin (μg)	1506	0	253	38	0	0	0	0	0	86	6000
Fats											RDA
Saturated fatty acids (g)	0.74	0.20	0.30	0.14	0.18	2.47	0.09	0.13	0.51	0.40	minimal
Monounsaturated fatty acids (g)	1.39	0.24	0.23	0.00	0.20	4.00	0.00	0.03	1.09	0.09	22–55
Polyunsaturated fatty acids (g)	2.40	0.20	0.72	0.19	0.13	10.00	0.04	0.27	1.51	0.20	13–19
											RDA

^A raw yellow dent corn
^B raw unenriched long-grain white rice
^C raw hard red winter wheat
^D raw potato with flesh and skin
^E raw cassava
^F raw green soybeans
^G raw sweet potato
^H raw sorghum
^Y raw yam
^Z raw plantains
^/* unofficial

Note: The highlighted value is the highest nutrient density amongst these staples. Other foods of the world, consumed in smaller quantities, may have nutrient densities higher than these values.

Gallery of food staples

• 
  Boiled white rice
• 
  Bread made from wheat flour
• 
  Kidney beans
• 
  Amaranth (left) and wheat seeds
• 
  Cassava
• 
  Sweet potato
• 
  Edamame (green soybeans)
• 
  Sorghum seeds and popped sorghum
• 
  Japanese yam
• 
  Plantains
• 
  Ulluco
• 
  Oca
• 
  Taro
• 
  Millet
• 
  Quinoa

See also

• Famine food
• Cash crop
• List of foods
• Maize
• Rice
• Vavilov Center