Plantain
A starchy cooking banana eaten as a savoury staple in the tropics.
Nutrition per 100 g
Standardised to 100 g of plantain, cooked for fair comparison. Typical serving: 100 g cooked — 122 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 122 kcal | 122 kcal | 100 kcal |
| Protein | 1.3 g | 1.3 g | 1.1 g |
| Carbohydrate | 32 g | 32 g | 26.2 g |
| Fat | 0.4 g | 0.4 g | 0.3 g |
| Fibre | 2.3 g | 2.3 g | 1.9 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of plantain, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 45 µg | 45 µg | 5% |
| Vitamin C | 16.4 mg | 16.4 mg | 18% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 12.9 µg | 12.9 µg | 11% |
| Thiamin | 0.09 mg | 0.09 mg | 8% |
| Riboflavin | 0.13 mg | 0.13 mg | 10% |
| Niacin | 0.69 mg | 0.69 mg | 4% |
| Vitamin B6 | 0.21 mg | 0.21 mg | 12% |
| Folate | 53 µg | 53 µg | 13% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.53 mg | 0.53 mg | 11% |
| Choline | 12.7 mg | 12.7 mg | 2% |
| Minerals | |||
| Calcium | 3 mg | 3 mg | <1% |
| Iron | 0.28 mg | 0.28 mg | 2% |
| Magnesium | 41 mg | 41 mg | 10% |
| Phosphorus | 37 mg | 37 mg | 3% |
| Potassium | 477 mg | 477 mg | 10% |
| Sodium | 2 mg | 2 mg | <1% |
| Zinc | 0.21 mg | 0.21 mg | 2% |
| Selenium | 0 µg | 0 µg | 0% |
| Copper | 0.044 mg | 0.044 mg | 5% |
| Manganese | 0.17 mg | 0.17 mg | 7% |
Source: USDA FoodData Central — Plantains, yellow, baked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat plantain?
- Green plantain is high in resistant starch.
- Good potassium and vitamin A.
How to include it
- Boil green plantain and serve with beans.
- Bake ripe slices until caramelised.
Things to consider
- Deep-fried plantain is far higher in fat.
- Ripe plantain is much sweeter than green.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
Related foods
Banana
Fast, cheap carbohydrate with potassium and B6, and resistant starch when slightly green.
- kcal
- 89
- protein
- 1.1 g
- fibre
- 2.6 g
per 100 g · Typical serving: 1 medium banana (118 g)
Cassava, boiled
A drought-hardy root that feeds hundreds of millions as a primary energy source.
- kcal
- 160
- protein
- 1.4 g
- fibre
- 1.8 g
per 100 g · Typical serving: 100 g boiled
Yam, boiled
A dense tropical tuber central to West African and Caribbean cooking.
- kcal
- 116
- protein
- 1.5 g
- fibre
- 4 g
per 100 g · Typical serving: 150 g boiled
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