Know what’s on your plate
Plantain
Calories & nutrition facts
ripe, fried in rapeseed oil
Nutrition facts
Per 100 g% DV- Calories 267 kcal —
- Protein 1.5 g 3%
- Carbohydrate 48 g 17%
- Fat 9.2 g 12%
- Saturated fat 0.7 g 3%
- Sugars 12 g —
- Sodium 3 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 12 mg 13%
- Vitamin D 0 µg 0%
- Vitamin K 10.4 µg 9%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.73 mg 15%
- Vitamin B6 1 mg 59%
- Folate (B9) 37 µg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 6 mg 0%
- Iron 0.8 mg 4%
- Magnesium 54 mg 13%
- Phosphorus 66 mg 5%
- Potassium 610 mg 13%
- Zinc 0.4 mg 4%
- Copper 0.2 mg 22%
- Selenium 3 µg 5%
Similar foods
Questions about Plantain
How do you fry plantain so it turns golden and soft?
Peel a ripe plantain, slice it diagonally and fry in a thin layer of oil over medium heat for about 2–3 minutes on each side, until golden and tender. Drain briefly on kitchen paper; green plantain needs longer and stays firmer.
Can you bake plantain instead of frying it?
Yes. Slice or split a ripe plantain lengthways, brush lightly with oil and bake at 200°C for about 25–30 minutes, turning once, until browned and soft. For green plantain, thin slices make crispier baked chips.
How can you tell when a plantain is ripe?
Green plantain is firm and starchy; as it ripens, the skin turns yellow and then develops dark patches, while the flesh becomes sweeter and softer. Choose green fruit for chips or savoury dishes and heavily spotted fruit for a sweeter, tender result.
How should you store plantain?
Keep green plantain at room temperature until it ripens; refrigeration slows ripening and can darken the skin. Once ripe, use it soon, or peel and freeze it in pieces for cooking later.
What dishes can you make with plantain?
Fry ripe slices as a sweet side, or make green plantain chips by slicing them thinly and frying until crisp. Boiled and mashed green plantain is used for mofongo, while smashed, twice-fried green slices are known as tostones or patacones.
Is plantain the same as a banana?
Plantain is a banana relative, but it is usually larger, firmer and starchier, so it is commonly cooked rather than eaten raw. Ripe plantain becomes sweeter, but still holds its shape better than a soft dessert banana.
Can you eat plantain raw?
It is technically edible raw, but green plantain is very starchy, firm and not especially pleasant uncooked. Ripe plantain is softer and sweeter, though cooking brings out its flavour and makes it easier to eat.
Source: CoFID (UK) 13-569 · per 100 g · carbohydrate per EU label, fibre excluded
