Know what’s on your plate
Plantain banana
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 125 kcal —
- Protein 0.8 g 2%
- Carbohydrate 29 g 11%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 0%
- Fibre 2.3 g 8%
- Sugars 14 g —
- Sodium 5 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 30.8 µg 3%
- Vitamin C 10.9 mg 12%
- 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) 0.76 mg 5%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.24 mg 14%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 2 mg 0%
- Iron 0.58 mg 3%
- Magnesium 32 mg 8%
- Phosphorus 28 mg 2%
- Potassium 465 mg 10%
- Zinc 0.13 mg 1%
- Copper 0.07 mg 7%
Similar foods
- Plantaingreen, raw152 kcal / 100 g
- Plátano89 kcal / 100 g
- Ripe bananapeeled, cooked, without oil, without salt129 kcal / 100 g
- Green plantainraw84 kcal / 100 g
- Bananaraw89 kcal / 100 g
- Green cooking bananadeep-fried in oil191 kcal / 100 g
- Eggplantcooked27 kcal / 100 g
- Corn on the cobcooked106 kcal / 100 g
- Plaintain132 kcal / 100 g
- Ripe banana peelripe, cooked, without oil, without salt31 kcal / 100 g
Questions about Plantain banana
How do you cook plantain banana?
For crisp plantain chips, peel a firm green plantain, slice it thinly and fry the slices in hot oil until golden, turning once; drain and salt. For a softer side, cut it into chunks and simmer until a knife slides in easily.
How do you peel a green plantain banana?
Trim both ends, score the skin lengthways in a few places, then ease it off with your fingers or the blunt edge of a knife. Green plantains are firm and starchy, so the skin does not peel away as readily as a ripe banana’s.
How can you tell when a plantain banana is ripe?
Green skin means it is firm and starchy; yellow skin with dark patches signals a softer, sweeter plantain. Choose green ones for chips or savoury stews, and yellow-to-black ones for frying, roasting or mashing.
How should you store plantain bananas?
Keep green plantains at room temperature until they ripen; a paper bag can speed this up. Once ripe, use them promptly or refrigerate them to slow further softening—the peel may darken, but the flesh remains usable.
What dishes are made with plantain banana?
Plantain is fried as thin chips or thicker slices, mashed into mofongo, and used in stews and soups. Ripe plantain is also baked or fried and served as a sweet-savoury side.
Can you use plantain banana instead of banana?
Not as a like-for-like swap in most recipes: plantain is firmer and starchier, especially when green, and is usually cooked. A ripe banana is sweeter and softer, so it suits baking and eating raw better.
Is plantain banana a fruit or a vegetable?
Botanically, it is a fruit, like other bananas; in cooking, green plantain is often treated as a starchy vegetable because it is usually cooked in savoury dishes.
Can you eat plantain banana raw?
You can, but green plantain is hard and starchy, so it is much more pleasant cooked. Ripe plantain is softer and sweeter, though it is still commonly fried, baked or boiled rather than eaten raw.
Source: ANSES–Ciqual (France) 53101 · per 100 g · carbohydrate per EU label, fibre excluded
