Platanos

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 Platanos

Platanos, commonly known as plantains, are a starchy fruit that originate from Southeast Asia but are widely cultivated in tropical regions, including South America, Africa, and the Caribbean. Unlike sweet bananas, platanos are larger, firmer, and often used as a savory cooking ingredient. They are a rich source of carbohydrates, providing energy, and contain essential nutrients such as vitamin C, fiber, and small amounts of protein and fat. A typical 100-gram serving contains about 89 calories, 22.9 grams of carbs, and 2.6 grams of fiber. Plantains are versatile and can be prepared in a variety of ways such as frying, boiling, or baking, making them a staple in many cuisines around the world.

Health Benefits

• High in carbohydrates (22.9 g per 100 g), platanos are an excellent energy source, especially for active individuals.
• Rich in dietary fiber (2.6 g per 100 g), aiding in digestion and promoting gut health.
• Contains vitamin C (8.7 mg per 100 g), supporting immune health and skin repair.
• Low in fat (0.25 g per 100 g), making it a heart-healthy choice when prepared without added oils.
• Provides small amounts of iron (0.25 mg per 100 g), contributing to healthy red blood cell function.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carb, keto

Selection and Storage

Store unripe plantains at room temperature until they ripen to the desired stage. Once ripe, refrigerate to slow down further ripening. Cooked plantains should be stored in an airtight container in the refrigerator and consumed within 3-4 days.

Common Questions About Platanos Nutrition

Are platanos high in protein?

Platanos (plantains) are not high in protein, as they contain about 1.1 grams of protein per 100 grams. They are primarily a carbohydrate-rich food and better suited as an energy source rather than a protein source.

Can I eat platanos on a keto diet?

Platanos are not suitable for a keto diet because they are high in carbohydrates, with 22.9 grams per 100 grams. Their natural sugar and starch content make them incompatible with the low-carb requirements of a ketogenic diet.

What are the health benefits of eating platanos?

Platanos provide a good source of energy due to their carbohydrate content and are rich in fiber (2.6 grams per 100 grams), which supports digestion. They also contain small amounts of essential vitamins and minerals, like potassium, which is crucial for heart and muscle health. However, their high sugar content (12.2 grams) should be moderated in some diets.

What is the recommended portion size for platanos?

A typical serving size for platanos is approximately one medium plantain, which weighs about 200 grams and provides around 178 calories. Portion sizes can vary depending on dietary goals, but it's recommended to pair them with protein or healthy fats for a balanced meal.

How do platanos compare to bananas?

Platanos are starchier and less sweet than bananas, making them better suited for cooking rather than eating raw. They are higher in carbohydrates (22.9g vs. bananas’ ~23g per 100g when ripe) but have less sugar (12.2g vs. ~15g in ripe bananas). They are also a bit lower in calories and protein compared to bananas.

Data Sources & Scientific References