1 serving (200 grams) contains 232 calories, 2.0 grams of protein, 0.4 grams of fat, and 58.0 grams of carbohydrates.
Log this food in SnapCalorie
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 | 4.7 mg | 0% | |
| Total Carbohydrates | 68.2 g | 24% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 32.9 g | ||
| protein | 2.4 g | 4% | |
| 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 Mashed plantain
Mashed plantain, commonly referred to as mangu in Dominican cuisine or fufu in West African traditions, is a dish made from boiled plantains that are then mashed into a smooth consistency. Plantains, a starchy relative of bananas, are a staple food in tropical regions, offering a versatile base for both savory and sweet dishes. Nutritionally, plantains are rich in complex carbohydrates, dietary fiber, and essential vitamins such as vitamin A, vitamin C, and B6. They are also a good source of important minerals like potassium and magnesium, making mashed plantain a nutrient-dense side dish or entree component when paired with protein or vegetable options.
Health Benefits
- Rich in potassium, which supports heart health by helping maintain healthy blood pressure levels.
- Provides dietary fiber, which aids digestion and promotes gut health.
- Contains vitamin A, crucial for immune function and maintaining good vision.
- Includes vitamin B6, which plays a role in brain development and function as well as in making neurotransmitters.
- Offers magnesium, important for energy production and muscle function.
Dietary Considerations
Selection and Storage
Store unpeeled plantains at room temperature until ripe (yellow/black skin) or refrigerate peeled plantains for up to 3-4 days. Once mashed, refrigerate leftovers in an airtight container for up to 2 days and reheat gently before serving.
Common Questions About Mashed plantain Nutrition
Is mashed plantain high in protein?
Mashed plantain is not particularly high in protein. A 1-cup serving of mashed plantain contains about 2 grams of protein. While it is a good source of carbohydrates and other nutrients, it is not a significant protein source.
Can I eat mashed plantain on a keto diet?
Mashed plantain is not suitable for a keto diet due to its high carbohydrate content. One cup of mashed plantain contains approximately 60 grams of carbohydrates, which can exceed the daily carb limit for ketosis.
What are the health benefits of mashed plantain?
Mashed plantain is rich in essential nutrients like potassium, vitamin C, vitamin B6, and dietary fiber, which promote heart health, support digestion, and boost the immune system. It also provides sustained energy due to its complex carbohydrates.
What is a recommended portion size for mashed plantain?
A recommended portion size for mashed plantain is about 1 cup, which contains approximately 230-250 calories. This portion provides a balanced amount of carbs and nutrients without excessive calorie intake.
How does mashed plantain compare to mashed potatoes?
Mashed plantain is higher in calories and carbohydrates compared to mashed potatoes, with a sweeter and firmer texture. Plantains provide more potassium, vitamin A, and dietary fiber, making them a more nutrient-dense option, while mashed potatoes are lower in calories with a milder flavor.
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.
