Rule of thumb I got early on from COD was that a starch is basically 60 calories if under 2 grams of fiber or up to 120 calories if the fiber is 4-5 grams.
I got this advice from the counselor that dropped 145 pounds on a food exchange program and has kept it off for 38 years! Thus, I usually take her advice quite seriously.
She obviously knows what works and doesn't work.