Baked plantains

Side Dish

Item Rating: 78/100

1 serving (150 grams) contains 180 calories, 1.0 grams of protein, 0.5 grams of fat, and 48.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		240
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.7 mg	0%
Total Carbohydrates		64 g	23%
	Dietary Fiber	4 g	14%
	Sugars	29.3 g
protein		1.3 g	2%
Vitamin D		0 mcg	0%
Calcium		9.3 mg	0%
Iron		0.8 mg	4%
Potassium		620 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (2.4%)

Protein: 5 cal (1.9%)

Carbs: 256 cal (95.7%)

About Baked plantains

Baked plantains, originating from tropical regions such as Africa, the Caribbean, and South America, are a popular side dish or snack showcasing their versatility in global cuisines. Plantains are larger and less sweet than bananas, with a starchy texture that becomes soft and caramelized when baked. Nutritionally, they are a rich source of complex carbohydrates and dietary fiber, as well as key vitamins like vitamin C and vitamin A. They also contain essential minerals, including potassium and magnesium, making them an energizing and nourishing food choice, particularly suitable for active lifestyles or recovery meals. Their natural sweetness intensifies during cooking, creating a robust flavor profile appreciated in savory and sweet dishes alike.

Health Benefits

• Supports immune health with vitamin C content (11.2 mg per 100 g), which aids in protecting cells and repairing tissues.
• Promotes eye health, as one serving of plantains provides approximately 35% of the daily recommended intake of vitamin A.
• Helps maintain healthy blood pressure due to its potassium content (537 mg per 100 g), which supports cardiovascular function.
• Enhances digestive health with 2.3 g of dietary fiber per 100 g, contributing to regular bowel movements and gut health.
• Provides sustained energy from complex carbohydrates, making them ideal for prolonged physical activity.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store whole plantains at room temperature until ripe, then refrigerate to slow spoiling. Peel and bake immediately for best freshness, or freeze ripe plantains for longer shelf life.

Common Questions About Baked plantains Nutrition

Are baked plantains high in calories and nutrients?

Baked plantains are moderately high in calories, with approximately 215 calories per 1-cup serving (about 150g). They are rich in carbohydrates, contain about 2 grams of protein, and provide key nutrients like vitamin A, vitamin C, potassium, and fiber.

Can I eat baked plantains on a keto or low-carb diet?

Baked plantains are not suitable for a keto or strict low-carb diet as they are high in carbohydrates, with around 57 grams of carbs per 1-cup serving. They are better suited for diets that allow carbohydrate-rich, natural foods.

What are the health benefits or concerns of eating baked plantains?

Baked plantains are a good source of energy and support digestive health due to their fiber content. They also provide antioxidants from vitamin A and C. However, their high carbohydrate content may not be ideal for those managing blood sugar levels or aiming to reduce carb intake.

What is the recommended portion size for baked plantains?

A recommended portion size for baked plantains is about 1 cup or 150 grams. This portion provides a balance of energy and nutrients without excessive calorie or carbohydrate intake, making it a suitable side dish or snack.

How do baked plantains compare to fried plantains in terms of healthiness?

Baked plantains are generally healthier than fried plantains since baking requires little to no added oil, reducing overall fat and calorie content. Fried plantains can double the calories and significantly increase fat intake due to the oil used in frying.

Data Sources & Scientific References