1 serving (200 grams) contains 232 calories, 1.6 grams of protein, 0.4 grams of fat, and 62.3 grams of carbohydrates.
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Nutrition Information
Calories |
272.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3.5 mg | 0% | |
| Total Carbohydrates | 73.3 g | 26% | |
| Dietary Fiber | 5.4 g | 19% | |
| Sugars | 32.9 g | ||
| protein | 1.9 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 3.5 mg | 0% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 1050.6 mg | 22% | |
* 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 ripe plantain
Boiled ripe plantain is a starchy fruit commonly consumed in tropical and subtropical regions, particularly in African, Caribbean, and Latin American cuisines. It is prepared by boiling plantains that have turned yellow or black in color, indicating full ripeness and a sweeter flavor. Nutritionally, boiled ripe plantain is a good source of complex carbohydrates, dietary fiber, and essential micronutrients such as potassium, vitamin C, and vitamin B6. With approximately 122 calories per 100 grams, it serves as a nutritious energy source while being low in fat and cholesterol-free.
Health Benefits
- Supports heart health due to its high potassium content (499 mg per 100 grams) that helps regulate blood pressure.
- Enhances digestion through dietary fiber (2.3 g per 100 grams) which promotes digestive regularity and gut health.
- Boosts immune function with vitamin C (over 18 mg per 100 grams), an essential antioxidant.
- Aids in energy production and brain health through vitamin B6, crucial for neurotransmitter production.
- Helps prevent muscle cramps and supports muscle function due to magnesium content.
Dietary Considerations
Selection and Storage
Store unpeeled plantains at room temperature to ripen, and refrigerate peeled or cooked plantains in an airtight container for up to 3 days.
Common Questions About Boiled ripe plantain Nutrition
What is the nutritional content of boiled ripe plantain?
Boiled ripe plantain is primarily a source of carbohydrates, with approximately 122 calories, 31 grams of carbohydrates, 1.3 grams of protein, and 0.3 grams of fat per 100 grams. It is also rich in vitamins like vitamin A, vitamin C, and B vitamins, along with minerals such as potassium and magnesium.
Is boiled ripe plantain suitable for a keto diet?
No, boiled ripe plantain is not suitable for a keto diet, as it is high in carbohydrates, with approximately 31 grams per 100 grams. Keto diets typically focus on very low-carb foods to promote ketosis, making plantains incompatible with such dietary restrictions.
What are the health benefits or concerns of eating boiled ripe plantain?
Boiled ripe plantain offers several health benefits, including its high potassium content, which supports heart health and proper muscle function, and its rich supply of dietary fiber, beneficial for digestion. However, consuming it in excess may contribute to high carbohydrate intake, which could affect blood sugar levels, especially for those managing diabetes.
What is the recommended serving size for boiled ripe plantain?
A typical serving size for boiled ripe plantain is about 100-150 grams, which provides a balanced portion of calories and nutrients. Pairing plantains with a source of protein and healthy fats can help create a more balanced meal.
How does boiled ripe plantain compare to boiled green plantain?
Boiled ripe plantain is sweeter and higher in carbohydrates (31 grams per 100 grams) due to its natural sugar content, while boiled green plantain is less sweet and contains fewer sugars but more starch. Ripe plantain is softer and works well for sweeter dishes, while green plantain is firmer and often used in savory recipes.
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.
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.
