1 serving (200 grams) contains 180 calories, 1.5 grams of protein, 0.5 grams of fat, and 48.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 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 | 4.7 g | 16% | |
| 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 | 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 plantains
Mashed plantains, also known as mofongo in Caribbean and Latin-American cuisine, are made by cooking ripe or green plantains and mashing them with seasonings like garlic and olive oil. Plantains are part of the banana family but are starchier and less sweet, often used as a cooking ingredient rather than being eaten raw. They are an excellent source of complex carbohydrates, dietary fiber, and essential micronutrients such as potassium and vitamin C. Further, plantains provide small amounts of vitamin B6 and magnesium, supporting energy metabolism and muscle function while offering a steady source of energy without spiking blood sugar levels.
Health Benefits
- Rich in potassium, plantains support heart health and help maintain healthy blood pressure levels.
- Provides dietary fiber, aiding digestion and promoting regular bowel movements.
- Contains vitamin C, which boosts immunity and aids in skin health through collagen production.
Dietary Considerations
Selection and Storage
Store whole plantains at room temperature until ripe; peeled and cooked plantains should be refrigerated in an airtight container and consumed within 3-4 days.
Common Questions About Mashed plantains Nutrition
Are mashed plantains high in calories and nutrients?
Mashed plantains are moderately high in calories, with one cup (about 200 grams) containing around 230 calories. They are rich in complex carbohydrates, dietary fiber (3 grams per cup), vitamins A and C, and minerals like potassium and magnesium. However, they are low in protein, providing only about 2 grams per cup.
Can I eat mashed plantains on a keto or low-carb diet?
Mashed plantains are not suitable for a keto or low-carb diet because they are high in carbohydrates, with about 58 grams per cup. Their natural sugars and starch content make them incompatible with the carb restrictions of keto diets.
What are the health benefits and concerns of eating mashed plantains?
Mashed plantains can support digestive health due to their fiber content and promote heart health with their potassium levels. However, their high glycemic index means they can affect blood sugar levels, so moderation is recommended for individuals with diabetes or insulin resistance.
What is a healthy portion size for mashed plantains?
A healthy portion size for mashed plantains is about 1/2 to 1 cup (approximately 100-200 grams), which contains around 115-230 calories. Pairing them with a good source of protein and healthy fats can help balance your meal.
How do mashed plantains compare to mashed potatoes?
Mashed plantains have a sweeter flavor and higher vitamin A content compared to mashed potatoes. While both are starchy, plantains have more calories and carbohydrates, making them more energy-dense, but they also provide more potassium and fiber.
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.
