Know what’s on your plate
Plantain
Calories & nutrition facts
yellow, raw
Nutrition facts
Per 100 g% DV- Calories 122 kcal —
- Protein 1.3 g 3%
- Carbohydrate 30 g 11%
- Fat 0.4 g 0%
- Saturated fat 0 g 0%
- Fibre 1.7 g 6%
- Sugars 18 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 56 µg 6%
- Vitamin C 18.4 mg 20%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 28.8 µg 24%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 0.67 mg 4%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.24 mg 14%
- Folate (B9) 22 µg 6%
- Vitamin B12 0 µg 0%
- Choline 13.5 mg 2%
Minerals
- Calcium 3 mg 0%
- Iron 0.55 mg 3%
- Magnesium 36 mg 9%
- Phosphorus 32 mg 3%
- Potassium 487 mg 10%
- Zinc 0.19 mg 2%
- Copper 0.07 mg 8%
- Manganese 0.14 mg 6%
- Selenium 1.5 µg 3%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 122 | 1.3 g | 30 g | 0.4 g |
| 1 × plantain | 270 g | 329 | 3.5 g | 82 g | 0.9 g |
| 1 × cup, sliced | 148 g | 181 | 1.9 g | 45 g | 0.5 g |
| 2 × plantain | 540 g | 659 | 7 g | 163 g | 1.9 g |
| ½ × plantain | 135 g | 165 | 1.8 g | 41 g | 0.5 g |
| 3 × plantain | 810 g | 988 | 11 g | 245 g | 2.8 g |
| 4 × plantain | 1080 g | 1318 | 14 g | 326 g | 3.8 g |
Similar foods
- Plantain bananaraw132 kcal / 100 g
- Green plantainraw84 kcal / 100 g
- Plantain stem39 kcal / 100 g
- Bananaraw89 kcal / 100 g
- Plátano89 kcal / 100 g
- Yellow bananaripened, raw95 kcal / 100 g
- Ripe bananapeeled, cooked, without oil, without salt129 kcal / 100 g
- Plaintain132 kcal / 100 g
- Green cooking bananapeeled, boiled, drained74 kcal / 100 g
- Brazil bananaraw112 kcal / 100 g
Questions about Plantain
How do you tell when a plantain is ripe?
A green plantain is firm and starchy; as it ripens, the skin turns yellow and then black, and the flesh becomes sweeter and softer. It can still be good to cook when the skin is mostly black, provided the flesh is not mouldy or fermented-smelling.
Can you eat plantain raw?
It is technically edible raw, but green plantain is hard, starchy and not very pleasant uncooked. It is usually peeled and cooked; ripe plantain is sweeter, but is still most often fried, baked or boiled.
How do you peel a green plantain without struggling?
Trim off both ends, score the skin lengthways in a few places without cutting deeply into the flesh, then prise the strips away with your fingers or a small knife. Green plantain skin clings tightly, so loosening it under running water can help.
How do you fry plantain for tostones?
Cut green plantain into thick chunks and fry in oil at about 170 °C for a few minutes, until lightly golden. Flatten each piece, fry again until crisp and golden, then season; the double frying gives tostones their characteristic crunchy outside.
How do you make sweet fried plantain?
Use a yellow plantain with plenty of black patches, slice it diagonally and fry in a thin layer of oil over medium heat for about 2–3 minutes per side, until browned and tender. Serve as a side with rice and beans, eggs or grilled meat.
How should you store plantain so it ripens?
Keep green plantains at room temperature until their skins turn yellow or black; a paper bag can speed ripening. Once ripe, refrigerate them to slow further softening—the skin may darken, but the flesh should remain usable.
What dishes can you make with plantain?
Green plantain is often fried as tostones or patacones, or boiled and mashed; ripe plantain is delicious fried or baked. It also goes well in soups and stews, where green pieces hold their shape and ripe ones add sweetness.
Source: USDA FoodData Central 169130 · per 100 g · carbohydrate per EU label, fibre excluded
