1 serving (100 grams) contains 122 calories, 1.3 grams of protein, 0.4 grams of fat, and 31.9 grams of carbohydrates.
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Nutrition Information
Calories |
290.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.9 g | 1% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9.5 mg | 0% | |
| Total Carbohydrates | 75.9 g | 27% | |
| Dietary Fiber | 5.5 g | 19% | |
| Sugars | 34.6 g | ||
| protein | 3.1 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 7.1 mg | 0% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 1188.1 mg | 25% | |
* 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 Maduro
Maduro, or ripe plantain, is a staple food in Latin American and Caribbean cuisines. Known for its natural sweetness and versatility, maduro is made from plantains that have darkened to a deep yellow or black color as they ripen. Nutritionally, maduro is energy-dense, providing 122 calories per 100 grams, primarily from its carbohydrate content (31.89g). It also supplies dietary fiber (2.3g), vitamin C (18.4mg), and small amounts of protein (1.3g). While low in fat (0.37g), they offer a modest amount of iron and calcium, making them a nourishing and satisfying food. Typically prepared by frying, baking, or boiling, maduros are enjoyed as a side dish or dessert across many cultures.
Health Benefits
- Rich in carbohydrates, maduros provide a quick energy source, making them ideal for physically active individuals.
- Vitamin C (18.4mg per 100g) supports immune health and skin collagen production.
- Dietary fiber (2.3g per 100g) aids in digestive health and helps regulate blood sugar levels.
Dietary Considerations
Selection and Storage
Store ripe plantains at room temperature until ready to use. Refrigerate or freeze to extend shelf life if fully ripened.
Common Questions About Maduro Nutrition
Is maduro high in protein?
Maduro, or ripe plantain, is not high in protein, containing only about 1.3 grams per 100 grams. It is primarily a carbohydrate-rich food and offers minimal protein, making it more suitable as a source of energy rather than protein.
Can I eat maduro on a keto diet?
Maduro is not ideal for a keto diet due to its high carbohydrate content. With 31.89 grams of carbs per 100 grams, it exceeds the low-carb limits of a ketogenic diet and is better suited for diets that allow more carbs.
What are the health benefits of eating maduro?
Maduro is a good source of energy and contains dietary fiber (2.3 grams per 100 grams), which is beneficial for digestion. It also provides natural sugars (14.53 grams) for quick energy and small amounts of essential nutrients, such as potassium, supporting heart health.
How much maduro should I eat per serving?
A standard serving of maduro is about half a medium-sized plantain, or roughly 100 grams. This portion size provides around 122 calories, making it a reasonable option for energy without overloading on carbohydrates.
How does maduro compare to green plantains in terms of nutrition?
Maduro (ripe plantains) contains higher sugar content (14.53 grams) and lower starch compared to green plantains, which are less sweet and starchier. Ripe plantains are also softer in texture and more suitable for sweet or dessert-like preparations, while green plantains are better for savory dishes.
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.
