Know what’s on your plate
Plantain banana
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 132 kcal —
- Protein 1.3 g 3%
- Carbohydrate 30 g 11%
- Fat 0.4 g 0%
- Saturated fat 0.1 g 1%
- Fibre 2.3 g 8%
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 38.1 µg 4%
- Vitamin C 18.4 mg 20%
- Vitamin D 0 µg 0%
- Vitamin K 0.7 µg 1%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.69 mg 4%
- Pantothenic acid (B5) 0.26 mg 5%
- Vitamin B6 0.3 mg 18%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 3 mg 0%
- Iron 0.6 mg 3%
- Magnesium 37 mg 9%
- Phosphorus 34 mg 3%
- Potassium 499 mg 11%
- Zinc 0.14 mg 1%
- Copper 0.08 mg 9%
- Iodine 2.5 µg 2%
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Questions about Plantain banana
How do you cook plantain banana?
For a simple side, peel it, slice it diagonally and pan-fry in a thin layer of oil over medium heat for about 3–4 minutes per side, until golden and tender. Green plantain stays firmer; yellow or black-speckled fruit turns sweeter and softer.
How do you make crispy plantain chips?
Slice a firm green plantain very thinly, pat the slices dry and fry them in oil at about 175 °C for 2–3 minutes, turning once, until crisp. Drain and salt while warm; for thicker slices, fry briefly, flatten, then fry again.
How can you tell when a plantain banana is ripe?
Green skin means a starchy, firm plantain; yellow skin with black spots signals a sweeter, softer one. Choose fruit that feels heavy and firm, without mould or large sunken patches.
How should you store plantain bananas?
Keep green plantains at room temperature until they turn yellow; a paper bag can help them ripen more quickly. Once ripe, refrigerate them to slow further softening, though the peel may darken.
What do you serve with fried plantain banana?
Fried plantain is a classic partner for rice and beans, grilled meat or fish, and savoury stews. Serve ripe, sweet slices alongside salty foods, or add green plantain to soups and stews.
Can you use plantain banana instead of ordinary banana?
Not usually in a recipe that calls for a sweet banana: plantain is starchier and is generally cooked before eating. Use it in place of potato or cassava in a savoury stew, or choose an ordinary ripe banana for smoothies and baking.
Can you eat plantain banana raw?
It is technically edible raw, but green plantain is hard, starchy and not pleasant to eat uncooked. Cooking softens it and brings out the sweetness of ripe fruit.
Is plantain banana a good source of vitamin C?
It is a source of vitamin C, with 18.4 mg per 100 g. A 100 g portion also provides 2.3 g of fibre.
Source: ANSES–Ciqual (France) 53100 · per 100 g · carbohydrate per EU label, fibre excluded
