1 serving (200 grams) contains 244 calories, 2.6 grams of protein, 0.7 grams of fat, and 63.6 grams of carbohydrates.
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Nutrition Information
Calories |
244 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 240 mg | 10% | |
| Total Carbohydrates | 63.6 g | 23% | |
| Dietary Fiber | 3.4 g | 12% | |
| Sugars | 35 g | ||
| protein | 2.6 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 6 mg | 0% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 972 mg | 20% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition data sourced from USDA FoodData Central
Food Attributes
Source of Calories
About Boiled plantain
Boiled plantains are a staple food in tropical and subtropical regions, particularly in African, Caribbean, and Latin American cuisines. Plantains, often referred to as cooking bananas, are larger and starchier than regular bananas. When boiled, they retain their naturally sweet flavor and soft texture. Plantains are a good source of complex carbohydrates, dietary fiber, and essential nutrients like vitamin C, vitamin A, magnesium, and potassium. A 100-gram serving of boiled plantain provides approximately 122 calories, 31 grams of carbohydrates, and minimal fat. Their nutritional profile makes them an energy-dense, low-fat food that supports a balanced diet in many cultures.
Health Benefits
- Rich in potassium, boiled plantains help maintain healthy blood pressure by supporting normal muscle and nerve function.
- High in dietary fiber, boiled plantains promote digestion and contribute to gut health.
- A good source of vitamin A, supporting immune health and maintaining good vision.
Dietary Considerations
Selection and Storage
Store whole, unpeeled plantains at room temperature until ripe. After boiling, refrigerate in an airtight container for up to 3 days.
Common Questions About Boiled plantain Nutrition
Is boiled plantain high in protein?
Boiled plantain is not particularly high in protein. A 1-cup serving of boiled plantain provides about 2 grams of protein. It is primarily a source of carbohydrates and is better suited as an energy food rather than a protein-rich option.
Can I eat boiled plantain on a keto diet?
Boiled plantain is not suitable for a keto diet due to its high carbohydrate content. A 1-cup serving of boiled plantain contains approximately 48 grams of carbs, which can exceed daily carb limits for keto diets.
What are the health benefits of boiled plantain?
Boiled plantain is rich in dietary fiber, providing around 3 grams per serving, which supports healthy digestion. It is also a good source of potassium, with about 930 mg per cup, helping to regulate blood pressure. Additionally, it contains vitamin C and vitamin A, which support immune function and vision health.
How much boiled plantain should I eat in a serving?
A typical serving size for boiled plantain is about 1 cup or one medium plantain, which provides approximately 215 calories and 48 grams of carbs. For a balanced meal, it is best paired with a source of protein and healthy fats.
How does boiled plantain compare to boiled sweet potato?
Boiled plantain and boiled sweet potato are similar in calorie content, with boiled sweet potato providing around 180 calories per cup compared to plantain's 215 calories. However, sweet potatoes are higher in vitamin A, while plantains offer slightly more potassium. Both are nutritious carb options, but sweet potatoes tend to be slightly lower in carbohydrates.
