Plantain
Good nutritional profile
Green plantain boiled in water, values for the cooked flesh.
Plantain is a starchy cooking banana, boiled, fried or mashed as a staple in West and Central Africa, the Caribbean and Latin America. A 150 g boiled portion gives about 180 kcal, mostly starch, with 4 g of fiber and 435 mg of potassium, and is a good source of vitamin B6, folate and vitamin C. The values are for green (unripe) plantain; ripe yellow plantain is sweeter, with much more sugar.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.1g | 2.0% |
| Fat | 0.08g | 0.1% |
| Carbs | 29.2g | 9.7% |
| Simple Sugars | 10.22g | Estimate |
| Complex Carbs | 16.38g | Estimate |
| Fiber | 2.6g | 10.4% |
| Water | 69g | 2.8% |
| Calories | 121 | 5.4% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.03 | g | 0.1% |
| Monounsaturated | 0.01 | g | 0.0% |
| Polyunsaturated | 0.03 | g | 0.2% |
| Omega-3 | 0.009 | g | Estimate |
| Omega-6 | 0.021 | g | Estimate |
| Trans | 0 | g | 0.0% |
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 | 9.1 | mg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 32 | mcg | 3.6% |
| vitamin B1 | 0.05 | mg | 4.2% |
| vitamin B2 | 0.065 | mg | 5.0% |
| vitamin B3 | 0.39 | mg | 2.4% |
| vitamin B6 | 0.22 | mg | 12.9% |
| vitamin B9 | 48 | mcg | 12.0% |
| vitamin C | 9.1 | mg | 10.1% |
| vitamin K | 3.8 | mcg | 3.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 3 | mg | 0.3% |
| iron | 0.3 | mg | 1.7% |
| magnesium | 28 | mg | 7.0% |
| phosphorus | 24 | mg | 3.4% |
| potassium | 289 | mg | 11.1% |
| sodium | 2 | mg | 0.1% |
| zinc | 0.14 | mg | 1.3% |
| copper | 0.08 | mg | 8.9% |
| manganese | 0.109 | mg | 4.7% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 60 | mg | 8.6% | 256% |
| Isoleucine | 20 | mg | 1.4% | 45% |
| Leucine | 40 | mg | 1.5% | 45% |
| Lysine | 50 | mg | 2.4% | 71% |
| Methionine | 27 | mg | 2.6% | 80% |
| Phenylalanine | 50 | mg | 2.9% | 83% |
| Threonine | 20 | mg | 1.9% | 55% |
| Tryptophan | 10 | mg | 3.6% | 103% |
| Valine limiting | 20 | mg | 1.1% | 34% |
Compare with other products
Values per 100 g
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