Plantain nutrition: calories, carbs, GI, protein, fiber, fats
Plantains, cooked
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Plantain
|
Glycemic index ⓘ
Source: Check out our full article on Plantain glycemic index https://www.sciencedirect.com/science/article/pii/S000291652200494465 in this study https://www.researchgate.net/publication/8525367 48-54 in this https://www.longdom.org/open-access/glycemic-index-of-traditional-foods-in-northern-sri-lanka-2161-1017.1000154.pdf
Check out our Glycemic index chart page for the full list.
|
37 (low) |
| Calories ⓘ Calories per 100-gram serving | 116 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 28.85 grams |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -9.2 (alkaline) |
Potassium ⓘHigher in Potassium content than 86% of foods
Vitamin A ⓘHigher in Vitamin A content than 80% of foods
Vitamin C ⓘHigher in Vitamin C content than 76% of foods
Net carbs ⓘHigher in Net carbs content than 74% of foods
Carbs ⓘHigher in Carbs content than 74% of foods
Plantain calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 116 | |
| Calories in 1 cup, mashed | 232 | 200 g |
| Calories in 1 cup slices | 179 | 154 g |
Plantain Glycemic index (GI)
Source:
Check out our full article on Plantain glycemic index
https://www.sciencedirect.com/science/article/pii/S000291652200494465 in this study https://www.researchgate.net/publication/8525367 48-54 in this https://www.longdom.org/open-access/glycemic-index-of-traditional-foods-in-northern-sri-lanka-2161-1017.1000154.pdf
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
2 mg of 1,000 mg
0%
Iron:
0.58 mg of 8 mg
7%
Magnesium:
32 mg of 420 mg
8%
Phosphorus:
28 mg of 700 mg
4%
Potassium:
465 mg of 3,400 mg
14%
Sodium:
5 mg of 2,300 mg
0%
Zinc:
0.13 mg of 11 mg
1%
Copper:
0.066 mg of 1 mg
7%
Manganese:
0 mg of 2 mg
0%
Selenium:
1.4 µg of 55 µg
3%
Choline:
12.7 mg of 550 mg
2%
Mineral chart - relative view
Potassium
465 mg
TOP 14%
Magnesium
32 mg
TOP 30%
Copper
0.066 mg
TOP 72%
Iron
0.58 mg
TOP 74%
Selenium
1.4 µg
TOP 80%
Choline
12.7 mg
TOP 83%
Phosphorus
28 mg
TOP 85%
Zinc
0.13 mg
TOP 88%
Sodium
5 mg
TOP 90%
Calcium
2 mg
TOP 96%
Vitamin coverage chart
Vitamin A:
909 IU of 5,000 IU
18%
Vitamin E :
0.13 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
10.9 mg of 90 mg
12%
Vitamin B1:
0.046 mg of 1 mg
4%
Vitamin B2:
0.052 mg of 1 mg
4%
Vitamin B3:
0.756 mg of 16 mg
5%
Vitamin B5:
0.233 mg of 5 mg
5%
Vitamin B6:
0.24 mg of 1 mg
18%
Folate:
26 µg of 400 µg
7%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0.7 µg of 120 µg
1%
Vitamin chart - relative view
Vitamin A
909 IU
TOP 20%
Vitamin C
10.9 mg
TOP 24%
Folate
26 µg
TOP 44%
Vitamin B6
0.24 mg
TOP 45%
Vitamin B3
0.756 mg
TOP 72%
Vitamin B1
0.046 mg
TOP 74%
Vitamin B5
0.233 mg
TOP 79%
Vitamin K
0.7 µg
TOP 79%
Vitamin B2
0.052 mg
TOP 81%
Vitamin E
0.13 mg
TOP 82%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 2%
0.79 g of 50 g
2%
Fats:
Daily Value: 0%
0.18 g of 65 g
0%
Carbs:
Daily Value: 10%
31.15 g of 300 g
10%
Water:
Daily Value: 3%
67.3 g of 2,000 g
3%
Other:
0.58 g
Protein quality breakdown
Tryptophan:
9 mg of 280 mg
3%
Threonine:
21 mg of 1,050 mg
2%
Isoleucine:
22 mg of 1,400 mg
2%
Leucine:
36 mg of 2,730 mg
1%
Lysine:
37 mg of 2,100 mg
2%
Methionine:
10 mg of 1,050 mg
1%
Phenylalanine:
27 mg of 1,750 mg
2%
Valine:
28 mg of 1,820 mg
2%
Histidine:
39 mg of 700 mg
6%
Fat type information
Saturated Fat:
0.069 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.033 g
Fiber content ratio for Plantain
Sugar:
14 g
Fiber:
2.3 g
Other:
14.85 g
All nutrients for Plantain per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 116kcal | 6% | 69% |
2.5 times more than Orange
|
| Protein | 0.79g | 2% | 87% |
3.6 times less than Broccoli
|
| Fats | 0.18g | 0% | 89% |
185.1 times less than Cheddar Cheese
|
| Vitamin C | 10.9mg | 12% | 24% |
4.9 times less than Lemon
|
| Net carbs | 28.85g | N/A | 26% |
1.9 times less than Chocolate
|
| Carbs | 31.15g | 10% | 26% |
1.1 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.58mg | 7% | 74% |
4.5 times less than Beef
|
| Calcium | 2mg | 0% | 96% |
62.5 times less than Milk
|
| Potassium | 465mg | 14% | 14% |
3.2 times more than Cucumber
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almond
|
| Sugar | 14g | N/A | 36% |
1.6 times more than Coca-Cola
|
| Fiber | 2.3g | 9% | 33% |
Equal to Orange
|
| Copper | 0.07mg | 7% | 72% |
2.2 times less than Shiitake
|
| Zinc | 0.13mg | 1% | 88% |
48.5 times less than Beef
|
| Phosphorus | 28mg | 4% | 85% |
6.5 times less than Chicken meat
|
| Sodium | 5mg | 0% | 90% |
98 times less than White Bread
|
| Vitamin A | 909IU | 18% | 20% |
18.4 times less than Carrot
|
| Vitamin A RAE | 45µg | 5% | 35% | |
| Vitamin E | 0.13mg | 1% | 82% |
11.2 times less than Kiwifruit
|
| Selenium | 1.4µg | 3% | 80% | |
| Vitamin B1 | 0.05mg | 4% | 74% |
5.8 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 81% |
2.5 times less than Avocado
|
| Vitamin B3 | 0.76mg | 5% | 72% |
12.7 times less than Turkey meat
|
| Vitamin B5 | 0.23mg | 5% | 79% |
4.8 times less than Sunflower seed
|
| Vitamin B6 | 0.24mg | 18% | 45% |
2 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.7µg | 1% | 79% |
145.1 times less than Broccoli
|
| Folate | 26µg | 7% | 44% |
2.3 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.07g | 0% | 84% |
85.4 times less than Beef
|
| Monounsaturated Fat | 0.02g | N/A | 90% |
653.3 times less than Avocado
|
| Polyunsaturated fat | 0.03g | N/A | 92% |
1429.5 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 96% |
33.9 times less than Chicken meat
|
| Threonine | 0.02mg | 0% | 97% |
34.3 times less than Beef
|
| Isoleucine | 0.02mg | 0% | 97% |
41.5 times less than Salmon raw
|
| Leucine | 0.04mg | 0% | 96% |
67.5 times less than Tuna
|
| Lysine | 0.04mg | 0% | 96% |
12.2 times less than Tofu
|
| Methionine | 0.01mg | 0% | 96% |
9.6 times less than Quinoa
|
| Phenylalanine | 0.03mg | 0% | 96% |
24.7 times less than Egg
|
| Valine | 0.03mg | 0% | 96% |
72.5 times less than Soybean raw
|
| Histidine | 0.04mg | 0% | 92% |
19.2 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 116
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 5mg
10%
Total Carbohydrate
31g
8%
Dietary Fiber
2g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
2mg
0%
Iron
1mg
13%
Potassium
465mg
14%
*
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 checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Plantain nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.