Fruits
Plantain, raw Nutrition Facts
Raw plantains are starchy, unripe cooking bananas with firm flesh and mild flavor. They are a staple carbohydrate source in tropical cuisines and must be cooked before eating.
Nutrition Facts
Per 100g serving
Calories122
% Daily Value*
Total Fat
0.4g1%
Saturated Fat
0.1g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.1g
Monounsaturated Fat
0.0g
Cholesterol
-0%
Sodium
4mg0%
Total Carbohydrate
31.9g11%
Dietary Fiber
2.3g8%
Total Sugars
15.0g
Protein
1.3g3%
Vitamin A
56mcg6%
Vitamin C
18.4mg20%
Vitamin D
-0%
Vitamin E
0.1mg1%
Vitamin K
0.7mcg1%
Vitamin B6
0.3mg18%
Vitamin B12
-0%
Folate
22mcg6%
Calcium
3mg0%
Iron
0.6mg3%
Potassium
499mg11%
Magnesium
37mg9%
Zinc
0.1mg1%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Excellent source of potassium for heart health and blood pressure regulation
- ✓High in resistant starch which supports digestive health and blood sugar control
- ✓Good source of vitamin B6 for brain function and metabolism
Best For
Frying as tostones or chipsBoiling as a side dishAdding to soups and stews
Storage
Store unripe green plantains at room temperature for 1-2 weeks. Refrigerate once ripe for up to 5 days.
Serving Sizes
100g122 cal
1 medium plantain218 cal
1 cup sliced181 cal
Frequently Asked Questions
Can you eat plantains raw?
No, raw plantains are too starchy and hard to digest. They must be cooked by frying, boiling, baking, or grilling before consumption.
Are plantains healthier than bananas?
Plantains have more resistant starch and slightly fewer sugars than ripe bananas, making them a better choice for blood sugar management when cooked properly.
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