Platano

Fruit

Item Rating: 81/100

1 serving (118 grams) contains 105 calories, 1.3 grams of protein, 0.3 grams of fat, and 27.0 grams of carbohydrates.

Nutrition Information

1 cup (236g)

Calories		210.0
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.0 mg	0%
Total Carbohydrates		54.0 g	19%
	Dietary Fiber	6.2 g	22%
	Sugars	28.8 g
protein		2.6 g	5%
Vitamin D		0 mcg	0%
Calcium		12.0 mg	0%
Iron		0.6 mg	3%
Potassium		844 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 5 cal (2.3%)

Protein: 10 cal (4.5%)

Carbs: 216 cal (93.2%)

About Platano

Plátano, or plantain, is a starchy, tropical fruit primarily grown in Latin America, the Caribbean, West Africa, and Southeast Asia. Unlike its sweeter cousin, the banana, plátano is versatile in savory and sweet cuisines. It is often cooked, fried, boiled, or baked, as raw plantains are firm and mildly sweet when ripe or starchy and neutral when unripe. Nutritionally, a serving of plátano provides 88.98 calories, 22.88 grams of carbohydrates, 2.63 grams of fiber, and is a good source of vitamin C (8.73 mg). Plantains are low in fat, with trace amounts of protein and calcium. Their significant carbohydrate content makes them an excellent energy source, particularly for physically active individuals or those seeking a nutrient-rich alternative to potatoes or rice in meals.

Health Benefits

• Rich in vitamin C (8.73 mg per serving), supporting immune health and enhancing iron absorption.
• Provides dietary fiber (2.63 g per serving), which promotes digestive health and helps regulate blood sugar levels.
• Contains potassium, assisting in maintaining healthy blood pressure and supporting muscle function.
• Offers iron (0.25 mg) that contributes to red blood cell production and oxygen transport.
• Low in fat (0.25 g per serving), making it heart-healthy and suitable for low-fat diets.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, keto

Selection and Storage

Store whole plátanos at room temperature to ripen; refrigerate if fully ripe to extend their shelf life by several days. Peel and freeze ripe plantains for future use in cooked recipes.

Common Questions About Platano Nutrition

Is platano high in protein?

Platano contains 1.1 grams of protein per 100 grams, making it a low-protein food. If you're looking to increase your protein intake, consider pairing platano with protein-rich sides like beans or lean meats.

Can I eat platano on a keto diet?

Platano is typically not suitable for a strict keto diet due to its high carbohydrate content of 22.9 grams per 100 grams. The sugar content of 12.2 grams also contributes to its incompatibility with low-carb dietary restrictions.

What are the health benefits of eating platano?

Platano is rich in dietary fiber, providing 2.6 grams per 100 grams, which supports digestion and helps maintain regular bowel movements. It also contains essential vitamins like Vitamin C and potassium, which are beneficial for immune health and regulating blood pressure.

How many platanos should I eat in one serving?

A typical serving size for platano is about 150 grams, equating to roughly one medium platano. This serving would provide approximately 134 calories, along with 34.3 grams of carbs and 3.9 grams of fiber. Moderation is key, especially if monitoring sugar or carb intake.

How does platano compare to banana in terms of nutrition?

Platano is starchier and less sweet than bananas, with higher carbohydrate content (22.9g vs. ~23g per 100g for bananas) and slightly lower sugar. Additionally, platanos are often cooked before eating, making them more versatile for savory dishes, while bananas are primarily consumed raw.

Data Sources & Scientific References