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Plantain Fufu

Plantain Fufu

EverydayCooked

Plantain fufu is a dense, starchy staple food made from green plantains that have been boiled and pounded into a smooth, dough-like consistency. This traditional West African dish is characterized by its slightly elastic texture and mild, subtle plantain flavor, making it an ideal accompaniment for hearty soups and stews. As a complex carbohydrate source, plantain fufu provides sustained energy while being naturally gluten-free and lower in sugar compared to ripe plantain preparations.

Macro Impact

A 1 cup serving contains 670 calories, 5g protein, 210g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 670 calories?
Walking3.5 mph, moderate pace
2 hours 36 min
YogaModerate effort, gentle pace
1 hour 54 min
SwimmingModerate effort, freestyle
1 hour 26 min
Biking12-14 mph, moderate effort
1 hour 9 min
StairsStair climbing, moderate pace
1 hour 18 min
Running5 mph (12 min/mile)
57 min

Nutrition Facts

Serving size1 cup (250 g)
Amount per serving
Calories670
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium85mg
4%
Total Carbohydrate210g
76%
Dietary Fiber3g
9%
Total Sugars5g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium50mg
4%
Iron2mg
11%
Potassium1000mg
21%

* 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
210 / 275 g
76%
Fiber
3 / 28 g
9%
Sugars
5 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
14%
Leucine
0 / 3 g
13%
Lysine
0 / 2 g
13%
Methionine
0 / 1 g
6%
Phenylalanine
0 / 2 g
13%
Threonine
0 / 1 g
15%
Tryptophan
0 / 0 g
24%
Valine
0 / 2 g
12%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
22%
Riboflavin, B2
0 / 1 mg
10%
Niacin, B3
1 / 15 mg
8%
Pantothenic Acid, B5
1 / 5 mg
15%
Pyridoxine, B6
0 / 1 mg
19%
Biotin, B7
5 / 30 mcg
17%
Cobalamin, B12
0 / 2 mcg
0%
Folate
25 / 400 mcg
6%
Vitamin A
13 / 800 mcg
2%
Vitamin C
8 / 83 mg
9%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
5%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
50 / 1k mg
5%
Copper
0 / 1 mg
28%
Iron
2 / 13 mg
15%
Magnesium
75 / 370 mg
20%
Manganese
1 / 2 mg
24%
Phosphorous
250 / 700 mg
36%
Potassium
1k / 3k mg
33%
Selenium
3 / 55 mcg
5%
Sodium
85 / 2.3k mg
4%
Zinc
0 / 10 mg
3%
Chromium
1 / 30 mcg
4%
Molybdenum
5 / 45 mcg
11%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
35 g
Caffeine
0 mg
Choline
25 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, green, boiled. USDA Standard Reference, Legacy. Food ID 168216.
  2. 2.Plantain, cooked. Canadian Nutrient File. Food ID 1662.

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.

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