Plantains

Vegetable

Item Rating: 79/100

1 serving (100 grams) contains 122 calories, 1.3 grams of protein, 0.4 grams of fat, and 31.9 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

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	35.7 g
protein		3.1 g	6%
Vitamin D		0 mcg	0%
Calcium		7.1 mg	0%
Iron		1.4 mg	7%
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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 8 cal (2.5%)

Protein: 12 cal (3.8%)

Carbs: 303 cal (93.7%)

About Plantains

Plantains are a staple food in tropical regions, particularly in Latin America, Africa, and Southeast Asia. Often mistaken for bananas, plantains are larger, starchier, and typically cooked before consumption. They are versatile and used in dishes like fried plantains, plantain chips, and as a base for stews and soups. Nutritionally, plantains are rich in carbohydrates, providing 122 calories, 31.89 grams of carbs, and 2.3 grams of fiber per 100 grams. They are also a source of essential micronutrients such as vitamin C (18.4 mg), iron (0.6 mg), and small amounts of calcium (3 mg). Low in fat and protein, plantains are primarily a source of energy and are often paired with protein-rich foods in meals for balance.

Health Benefits

• Supports immune health due to vitamin C content (18.4 mg per serving).
• Aids digestion and regularity with 2.3 grams of dietary fiber.
• Contains iron (0.6 mg per serving), which contributes to healthy oxygen transport in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, dairy-free, low-fat

Selection and Storage

Store plantains at room temperature until ripe. Once ripe, refrigerate whole or peeled for up to 1 week. Cook promptly after peeling as they oxidize quickly.

Common Questions About Plantains Nutrition

Are plantains high in calories and carbs?

Plantains are relatively high in calories and carbohydrates, providing 122 calories and 31.89 grams of carbs per 100 grams. They are a good source of energy but may not be suited for low-carb diets.

Can plantains be eaten on a keto or low-carb diet?

Plantains are not suitable for a keto or low-carb diet due to their high carbohydrate content (31.89 grams of carbs per 100 grams). Keto diets typically require significantly lower carb intake to maintain ketosis.

What are the health benefits and concerns of eating plantains?

Plantains are rich in dietary fiber (2.3 grams per 100 grams), which supports digestion, and provide essential vitamins like Vitamin A and Vitamin C. However, they are high in natural sugars (14.98 grams per 100 grams), which may not be ideal for individuals monitoring their sugar intake.

How much plantain should I eat in one serving?

A typical serving size of plantains is about 1 cup (150 grams), which provides around 183 calories and 47.8 grams of carbs. For a balanced diet, pair plantains with a protein source and vegetables.

How do plantains compare to bananas in nutrition and preparation?

Plantains are less sweet and contain more starch compared to bananas. While bananas are often eaten raw, plantains are typically cooked and used in savory dishes. Nutritionally, plantains have more carbs and fiber but slightly fewer calories per 100 grams.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Agriculture

   Highlights the role of fruits like plantains in healthy eating patterns to meet nutritional needs.

   View source →
2. Nutritional Values and Potential Uses of Plantains

   Cornell University Division of Nutritional Sciences

   Provides plantain-specific nutrition insights and its applications in balanced diets.

   View source →