1 serving (170 grams) contains 245 calories, 2.1 grams of protein, 5.5 grams of fat, and 52.5 grams of carbohydrates.
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Nutrition Information
Calories |
244.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.5 g | 7% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 197.2 mg | 8% | |
| Total Carbohydrates | 52.5 g | 19% | |
| Dietary Fiber | 2.7 g | 9% | |
| Sugars | 28.9 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 5.1 mg | 0% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 800.7 mg | 17% | |
* 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 Plantain
Plantains are starchy fruits that belong to the banana family, commonly found in African, Caribbean, Latin American, and Southeast Asian cuisines. Unlike sweet bananas, plantains are usually cooked before consumption and are versatile in savory and sweet dishes. Raw plantains contain 144 calories, 30.9 grams of carbohydrates, 1.26 grams of protein, 3.24 grams of fat, and 1.6 grams of fiber per 100 grams. They are a good source of vitamin C (15.1 mg), potassium, and small amounts of iron (0.54 mg), making them a nutritious carbohydrate option in diverse diets.
Health Benefits
- Supports immune function due to vitamin C content (15.1 mg/100g), which helps combat free radicals.
- Promotes healthy digestion with 1.6 grams of dietary fiber per 100 grams, aiding in bowel regularity.
- Provides energy due to its high carbohydrate content (30.9 g/100g), a quick source for active individuals.
Dietary Considerations
Selection and Storage
Store unripe plantains at room temperature until they ripen; then, refrigerate to extend freshness. Peel and prepare as needed, cooking to enhance their flavor and texture.
Common Questions About Plantain Nutrition
Is plantain high in protein?
Plantains are not high in protein, as they contain only 1.26 grams per 100 grams in their raw form. They are primarily a source of carbohydrates and are better suited for energy rather than building muscle.
Can I eat plantain on a keto diet?
Plantains are not ideal for a keto diet because they are high in carbohydrates, with 30.9 grams per 100 grams. Their natural sugar content (17 grams) makes them unsuitable for low-carb or keto dietary plans.
What are the health benefits of plantain?
Plantains are a good source of energy due to their carbohydrate content and supply vital nutrients such as potassium, vitamin C, and vitamin A. However, they are relatively high in sugar, making them less suitable for individuals monitoring blood sugar levels.
How much plantain should I eat in one serving?
A typical serving size for plantain is around half a medium plantain, which provides approximately 72 calories and 15 grams of carbohydrates. Adjust portion sizes based on your dietary needs and calorie goals.
How does plantain compare to bananas nutritionally?
Plantains have fewer calories and more carbohydrates than bananas. While bananas are often eaten raw, plantains are typically cooked; their higher starch content makes them less sweet but better suited for savory dishes or frying.
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.
- USDA FoodData - Plantain DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Plantains: Facts about tropical fruitsUniversity of Florida IFAS ExtensionExplains plantain cultivation, nutritional content, and dietary relevance with scientific backing.
- Nutritional benefits and uses of plantainsNational Library of Medicine (PubMed)Peer-reviewed research on plantains' nutritional value and associated health benefits.
- Dietary Guidelines for Americans 2020-2025: Nutrient recommendationsU.S. Department of Health and Human Services and USDAProvides dietary recommendations that include plantains as a source of healthy carbohydrates in balanced meals.
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.
