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Plantain

Plantain

EverydayFresh

Plantain is a starchy, low-sugar member of the banana family primarily consumed cooked rather than raw. Unlike dessert bananas, its firm texture and neutral flavor adapt to both savory and sweet preparations when fried, boiled, or baked. A staple in tropical cuisines, it provides more complex carbohydrates and less natural sugar than typical bananas while offering notable potassium and vitamin C. Plantains are typically used green for hearty dishes or allowed to ripen to sweetness for caramelized applications.

Macro Impact

A 1 medium plantain serving contains 239 calories, 2g protein, 57g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 239 calories?
Walking3.5 mph, moderate pace
56 min
YogaModerate effort, gentle pace
41 min
SwimmingModerate effort, freestyle
31 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
20 min

Nutrition Facts

Serving size1 medium plantain (180 g)
Amount per serving
Calories239
% Daily Value*
Total Fat0.7g
1%
Saturated Fat0.4g
2%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium7mg
0%
Total Carbohydrate57g
21%
Dietary Fiber4g
15%
Total Sugars27g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium5mg
0%
Iron1mg
6%
Potassium898mg
19%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
57 / 275 g
21%
Fiber
4 / 28 g
15%
Sugars
27 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
26 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
2%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
4%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
4%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
9%
Valine
0 / 2 g
4%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
8%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
1 / 1 mg
42%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
40 / 400 mcg
10%
Vitamin A
204 / 800 mcg
25%
Vitamin C
33 / 83 mg
40%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
5 / 1k mg
1%
Copper
0 / 1 mg
20%
Iron
1 / 13 mg
8%
Magnesium
67 / 370 mg
18%
Manganese
0 / 2 mg
18%
Phosphorous
61 / 700 mg
9%
Potassium
898 / 3k mg
30%
Selenium
3 / 55 mcg
5%
Sodium
7 / 2.3k mg
0%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
118 g
Caffeine
0 mg
Choline
24 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Plantains, ripe, raw. USDA Foundational Foods. FDC ID 2710817.
  2. 2.Plantain, raw. Canadian Nutrient File. Food ID 1661.
  3. 3.Cooking banana, Plantain, raw. Frida. Public Food Key 892.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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