1 serving (250 grams) contains 300 calories, 5.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 1.9 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 377.4 mg | 16% | |
| Total Carbohydrates | 47.2 g | 17% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 14.2 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 424.5 mg | 9% | |
* 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 pottage
Plantain pottage, also known as 'Plantain porridge,' is a hearty dish commonly enjoyed in West African cuisine, particularly in countries like Nigeria and Ghana. It is traditionally made with ripe or unripe plantains, simmered with ingredients like palm oil, onions, peppers, and sometimes protein such as fish or meat. Plantains are rich in complex carbohydrates, dietary fiber, and essential micronutrients. A 100-gram serving of cooked plantains provides around 122 calories, 2 grams of fiber, and significant amounts of vitamins A and C, along with important minerals such as potassium and magnesium. Its rich nutrient profile makes it a staple food in the regions where it originates.
Health Benefits
- High in potassium, plantains support cardiovascular health by helping to regulate blood pressure.
- Rich in vitamin A, vital for maintaining good vision, immune system function, and skin health.
- Contains dietary fiber, aiding digestion and supporting a healthy gut microbiome.
Dietary Considerations
Selection and Storage
Store unripe plantains at room temperature to ripen, or place ripe ones in the refrigerator to slow further ripening. Cooked plantain pottage can be refrigerated in an airtight container for 2-3 days.
Common Questions About Plantain pottage Nutrition
What is the nutritional content of plantain pottage?
Plantain pottage is a calorie-dense dish, with one serving (about 1 cup) providing roughly 250-300 calories depending on the ingredients. It is moderate in carbohydrates (40-50g per serving) and low in protein (3-5g). It's also a good source of potassium, vitamin C, and dietary fiber, particularly if made with unripe plantains.
Is plantain pottage suitable for a keto or low-carb diet?
Plantain pottage is not suitable for a strict keto or low-carb diet due to its high carbohydrate content, as plantains have approximately 31g of carbs per 100g. If you're following a low-carb plan, this dish would need to be consumed in very small portions or substituted with a low-carb alternative.
What are the health benefits of eating plantain pottage?
Plantain pottage is rich in dietary fiber, which supports digestive health, and contains potassium, which helps maintain healthy blood pressure levels. It also provides vitamin C for immune support and antioxidants. However, be mindful that adding excessive oils or sodium during preparation can reduce its overall health benefits.
What is a recommended portion size for plantain pottage?
A typical serving size for plantain pottage is about 1 cup (roughly 200-250g), which provides a balanced amount of nutrients when paired with a protein source like fish or legumes. For weight management, consider portioning smaller servings if the dish includes high-calorie ingredients.
How does plantain pottage compare to yam pottage?
Plantain pottage tends to be sweeter, especially when made with ripe plantains, while yam pottage has a starchier, denser texture. Nutritionally, plantain pottage is higher in fiber and potassium, whereas yam pottage may contain slightly more calories and carbohydrates depending on preparation.
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.
