1 serving (150 grams) contains 179 calories, 1.0 grams of protein, 0.5 grams of fat, and 48.0 grams of carbohydrates.
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Nutrition Information
Calories |
284.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6.3 mg | 0% | |
| Total Carbohydrates | 76.2 g | 27% | |
| Dietary Fiber | 3.7 g | 13% | |
| Sugars | 27.0 g | ||
| protein | 1.6 g | 3% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 4.8 mg | 0% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 738.1 mg | 15% | |
* 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 Sweet plantains
Sweet plantains, a staple in Caribbean, Latin American, and African cuisines, are the ripe version of plantains, a starchy fruit similar to bananas but larger and less sweet when unripe. As they ripen, sweet plantains develop a yellow-brown skin and a soft, sweet interior. They are naturally low in fat and a good source of carbohydrates, providing around 122 calories, 31 grams of carbohydrates, and 2 grams of fiber per 100-gram serving. Rich in vitamins A and C, as well as potassium and magnesium, sweet plantains are both nutritious and versatile, commonly baked, fried, or boiled as part of savory or sweet dishes.
Health Benefits
- Rich in vitamin A, sweet plantains support vision health and play a role in immune function.
- High potassium content (499 mg per 100 grams) helps maintain healthy blood pressure and proper muscle function.
- A good source of dietary fiber (2 grams per 100 grams), sweet plantains contribute to digestive health by promoting regular bowel movements and gut health.
Dietary Considerations
Selection and Storage
Store whole sweet plantains at room temperature until fully ripened. For extended storage, peel and freeze the fruit in slices for later use.
Common Questions About Sweet plantains Nutrition
Are sweet plantains high in calories and what nutrients do they provide?
One cup of cooked sweet plantains contains approximately 215 calories, 2 grams of protein, 1 gram of fat, and 58 grams of carbohydrates. They are a great source of vitamin A, providing over 30% of the daily recommended intake, and also contain vitamin C, fiber, potassium, and small amounts of iron.
Can I eat sweet plantains on a keto or low-carb diet?
Sweet plantains are not suitable for a keto or low-carb diet, as they are high in carbohydrates. A single cup has about 58 grams of carbs, which can exceed the daily carb limits of these diets. However, they can fit into other balanced eating plans.
What are the health benefits or concerns of eating sweet plantains?
Sweet plantains are rich in dietary fiber, which supports digestion, and their high potassium content can help maintain healthy blood pressure. However, due to their high carbohydrate content, individuals with diabetes or those monitoring their blood sugar levels should consume them in moderation to avoid spikes in blood sugar.
What is a healthy serving size for sweet plantains?
A typical serving size is about 1/2 cup of cooked sweet plantains, which is roughly 100 grams or about half of a medium-sized plantain. This portion provides around 108 calories and 29 grams of carbs, making it a moderate addition to most meals.
How do sweet plantains compare to bananas in terms of nutrition?
Sweet plantains are generally higher in calories, carbohydrates, and vitamin A compared to bananas. For instance, 100 grams of sweet plantains have around 122 calories and 32 grams of carbs, while bananas have about 89 calories and 23 grams of carbs per 100 grams. Sweet plantains are starchier and better suited for cooking, while bananas are sweeter and usually eaten raw.
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.
