Fried Plantains
Moderate nutritional value
Slices of ripe plantain shallow-fried in oil until caramelized.
Fried plantains, called dodo in Nigeria and maduros in Latin America, are slices of very ripe plantain shallow-fried in vegetable oil until soft inside with caramelized edges, and served as a side. A 150 g portion has about 325 kcal, 13 g fat and 55 g carbohydrate, about 30 g of it natural sugar, plus roughly 850 mg of potassium. Baking the slices at 200C with a light brush of oil cuts the fat considerably.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.5g | 2.7% |
| Fat | 8.9g | 12.7% |
| Carbs | 37g | 12.3% |
| Simple Sugars | 12.95g | Estimate |
| Complex Carbs | 22.05g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 51g | 2.0% |
| Calories | 217 | 9.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.33 | g | 6.7% |
| Monounsaturated | 1.94 | g | 7.8% |
| Polyunsaturated | 4.91 | g | 37.8% |
| Omega-3 | 1.473 | g | Estimate |
| Omega-6 | 3.437 | g | Estimate |
| Trans | 0.05 | g | 2.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 12.8 | mg |
| Vitamin E | 0.64 | mg |
| Selenium | 1.74 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 56 | mcg | 6.2% |
| vitamin B1 | 0.054 | mg | 4.5% |
| vitamin B2 | 0.075 | mg | 5.8% |
| vitamin B3 | 0.665 | mg | 4.2% |
| vitamin B6 | 0.211 | mg | 12.4% |
| vitamin B9 | 17.9 | mcg | 4.5% |
| vitamin B12 | 0 | mcg | 0.0% |
| vitamin C | 12.8 | mg | 14.2% |
| vitamin D | 0 (0 IU) | mcg | 0.0% |
| vitamin E | 0.638 | mg | 4.3% |
| vitamin K | 44.2 | mcg | 36.8% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 3.83 | mg | 0.4% |
| iron | 0.65 | mg | 3.6% |
| magnesium | 41.8 | mg | 10.4% |
| phosphorus | 37.2 | mg | 5.3% |
| potassium | 565 | mg | 21.7% |
| sodium | 244 | mg | 10.6% |
| zinc | 0.223 | mg | 2.0% |
| copper | 0.086 | mg | 9.6% |
| manganese | 0.172 | mg | 7.5% |
| selenium | 1.74 | mcg | 3.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 125 | mg | 17.9% | 391% |
| Isoleucine | 42 | mg | 3.0% | 70% |
| Leucine | 84 | mg | 3.1% | 69% |
| Lysine | 74 | mg | 3.5% | 77% |
| Methionine | 31 | mg | 3.0% | 67% |
| Phenylalanine | 84 | mg | 4.8% | 102% |
| Threonine | 53 | mg | 5.0% | 106% |
| Tryptophan | 21 | mg | 7.5% | 159% |
| Valine limiting | 42 | mg | 2.3% | 52% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Ripe plantains, yellow with black spots 4 large (about 1.1 kg; 750 g peeled)
- Vegetable oil, for shallow frying 250 ml
- Salt 0.75 tsp (4 g)
- Ground cayenne pepper (optional) 1 pinch
- Ground black pepper (optional) 1 pinch
- Tomato stew or fried eggs, to serve (optional) to serve
Instructions
- 1
Cut off both ends of each plantain, slit the peel lengthwise and pull it off.
- 2
Cut the plantains on a slant into slices about 1 cm thick, or into 1.5 cm cubes.
- 3
Sprinkle the slices with the salt and the cayenne and black pepper, if using, and toss gently.
- 4
Heat the oil in a wide frying pan to about 170C, deep enough to come halfway up the slices.
- 5
Fry the plantains in batches, without crowding, for 2-3 minutes per side until deep golden with dark caramelized edges.
- 6
Lift them out with a slotted spoon and drain on paper towels.
- 7
Serve hot as a side with tomato stew, jollof rice, beans or fried eggs.