1 serving (200 grams) contains 180 calories, 1.5 grams of protein, 0.2 grams of fat, and 48.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.4 mg | 0% | |
| Total Carbohydrates | 56.5 g | 20% | |
| Dietary Fiber | 4.1 g | 14% | |
| Sugars | 25.9 g | ||
| protein | 1.8 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 3.5 mg | 0% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 547.1 mg | 11% | |
* 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
Source of Calories
About Boiled plantains
Boiled plantains are a staple food in many tropical regions, particularly in African, Caribbean, and South American cuisines. They are a close relative of bananas, but are larger, less sweet, and typically consumed cooked rather than raw. Boiling plantains is a preparation method that preserves their nutrients while making them tender and versatile. Rich in carbohydrates, they are an excellent energy source and contain notable levels of potassium, vitamin C, vitamin A, and dietary fiber. One medium boiled plantain (about 200g) provides approximately 220 calories, 2g of protein, 57g of carbohydrates, and 4g of dietary fiber, making them a filling and nutrient-dense addition to meals.
Health Benefits
- High in potassium (893mg per medium plantain), which supports healthy blood pressure and heart function.
- Rich in dietary fiber (4g per medium plantain), improving digestion and promoting gut health.
- Excellent source of vitamin A (over 1480 IU per medium plantain), which supports vision, immunity, and skin health.
Dietary Considerations
Selection and Storage
Store whole plantains at room temperature until they ripen to your preference, then refrigerate to prolong freshness. Boiled plantains can be kept in an airtight container in the refrigerator for up to 3 days.
Common Questions About Boiled plantains Nutrition
Are boiled plantains high in protein?
Boiled plantains are not high in protein, containing approximately 1.3 grams of protein per 100 grams. They are primarily a source of carbohydrates but contribute small amounts of essential amino acids.
Can I eat boiled plantains on a keto diet?
Boiled plantains are not suitable for a keto diet as they are high in carbohydrates, with around 31 grams of carbs per 100 grams. This carbohydrate content is too high for ketosis, making them incompatible with a keto meal plan.
What are the health benefits of boiled plantains?
Boiled plantains are rich in fiber, providing about 2.3 grams per 100 grams, which supports digestive health. They are also a good source of vitamins A and C, as well as potassium, which promotes healthy blood pressure and heart function. However, due to their carb content, they should be eaten in moderation for those managing blood sugar or weight.
How much boiled plantain should I eat in one serving?
A typical serving size is about 1 cup of boiled plantains, or around 150-200 grams, which provides roughly 180-240 calories. This portion size offers a balanced addition to a meal when combined with protein and vegetables.
How do boiled plantains compare to boiled potatoes nutritionally?
Boiled plantains and boiled potatoes have similar calorie content per 100 grams (around 120 calories), but plantains are higher in carbohydrates and naturally sweeter. Plantains are also richer in vitamins A and C, while potatoes provide more vitamin B6 and are better suited for lower glycemic meals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025, Nutritional RecommendationsU.S. Department of Health and Human ServicesProvides guidance on incorporating fruits and vegetables like plantains into a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
