Cooking plantain nutrition, glycemic index, calories, and serving size
Cooking plantain Glycemic index (GI)
Plantains, also known as cooking bananas, can be eaten or used in cooking when ripe or still unripe. These fruits are very rich in carbohydrates due to their high sugar and starch content.
Depending on the variety, level of ripeness and the cooking method, the glycemic index of plantains can significantly vary.
According to The International Tables of Glycemic Index Values, peeled green plantains from Jamaica, of the Musa sapientum variety, boiled for 10 minutes, have a low GI of 37±5. Curiously, peeled green plantains from Jamaica that have been fried in vegetable oil have a slightly lower GI of 35±3. Green plantains that have been boiled for 23 minutes, frozen, thawed and then reheated have a higher GI of 65±11.
The glycemic index of a different variety of plantains - Musa paradisiaca - is somewhat higher. The GI of these green plantains from Jamaica, peeled and boiled for 10 minutes is 39±4. Green plantains, peeled and fried in vegetable oil have a similar GI, falling in the range of 40±3.
Green, unripe plantains have a lower glycemic index compared to ripe plantains, because the sugar content increases as the fruit ripens. Ripe and peeled Musa paradisiaca plantains, boiled for 10 minutes, have a moderate GI of 66±2. Frying in vegetable oil dramatically increases the glycemic index of these same plantains, equalling to 90±6.
Plantains from Fiji have a moderate to high glycemic index of 68±6, while boiled green bananas from New Zealand have a low GI of 38±10 (1). The glycemic index of boiled green plantains of the Musa paradisiaca variety from Ghana falls in the range of 41±5 (2).
Another study puts the glycemic indices of three different varieties of raw plantains in the low category. According to this study, Kathali or yellow plantains have a glycemic index of 50.5±6, while Kapal or golden variety plantains have a slightly higher glycemic index, equal to 54.5±9. At the same time, the third variety of plantains - Itharai or green plantains - have a GI of 48.5±10 (3).
One study calculated the GI values for dishes containing plantain as the main ingredient. Most of the dishes had low GI values, except for one. Fried plantains of the Agnrin variety in its yellow stage had a GI value of 39. The GI for plantain chips of the Ameleitha variety in its green stage was 45, while fritters plantain had a GI of 44. Charcoal-roasted plantain of the light green Afoto variety, on the other hand, had a surprisingly high GI value of 89 (4).
The answer to which processing or cooking method leads to a greater glycemic index value is not definitive. One study has found roast unripe plantains to have a lower glycemic index, when compared to other forms of processed plantains, such as boiled and fried (5). Another study found that boiled unripe plantains had the lowest GI value, followed by roasted plantains and leaving fried plantains in last place (6).
The glycemic load of plantains can also greatly vary, falling anywhere between 8 and 26. Most plantains have a high glycemic load (1).
Plantain-based dough meals have been proven to have favourable nutritional qualities and potential to control blood glucose levels. Because of this, plantain-based dough meals have perspective to be used for the prevention and management of diabetes mellitus (7).
Unripe plantains have also demonstrated the potential to be used in the management of diabetes (8).
In summary, most plantain varieties and plantain meals have a low to moderate glycemic index. Ripe and fried plantains have a higher glycemic index compared to unripe and roasted or boiled plantains. Despite the high glycemic load, a moderate consumption of plantains can be recommended to people with diabetic conditions.
Important nutritional characteristics for Cooking plantain
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NEW NUTRITION FACTS LABEL
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Cooking plantain nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Cooking plantain
All nutrients for Cooking plantain per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||3%||83%||1.3g||2.2 times less than Broccoli|
|Fats||1%||83%||0.37g||90 times less than Cheese|
|Carbs||11%||26%||31.89g||1.1 times more than Rice|
|Calories||6%||67%||122kcal||2.6 times more than Orange|
|Sugar||0%||35%||15g||1.7 times more than Coca-Cola|
|Fiber||9%||33%||2.3g||Equal to Orange|
|Calcium||0%||95%||3mg||41.7 times less than Milk|
|Iron||8%||73%||0.6mg||4.3 times less than Beef|
|Magnesium||9%||27%||37mg||3.8 times less than Almond|
|Phosphorus||5%||82%||34mg||5.4 times less than Chicken meat|
|Potassium||15%||13%||499mg||3.4 times more than Cucumber|
|Sodium||0%||92%||4mg||122.5 times less than White Bread|
|Zinc||1%||88%||0.14mg||45.1 times less than Beef|
|Copper||9%||62%||0.08mg||1.8 times less than Shiitake|
|Vitamin E||1%||82%||0.14mg||10.4 times less than Kiwifruit|
|Vitamin C||20%||20%||18.4mg||2.9 times less than Lemon|
|Vitamin B1||4%||71%||0.05mg||5.1 times less than Pea|
|Vitamin B2||4%||80%||0.05mg||2.4 times less than Avocado|
|Vitamin B3||4%||74%||0.69mg||14 times less than Turkey meat|
|Vitamin B5||5%||77%||0.26mg||4.3 times less than Sunflower seed|
|Vitamin B6||23%||40%||0.3mg||2.5 times more than Oat|
|Folate||6%||47%||22µg||2.8 times less than Brussels sprout|
|Vitamin K||1%||79%||0.7µg||145.1 times less than Broccoli|
|Tryptophan||0%||94%||0.02mg||20.3 times less than Chicken meat|
|Threonine||0%||95%||0.03mg||21.2 times less than Beef|
|Isoleucine||0%||95%||0.04mg||25.4 times less than Salmon|
|Leucine||0%||95%||0.06mg||41.2 times less than Tuna|
|Lysine||0%||94%||0.06mg||7.5 times less than Tofu|
|Methionine||0%||94%||0.02mg||5.6 times less than Quinoa|
|Phenylalanine||0%||94%||0.04mg||15.2 times less than Egg|
|Valine||0%||95%||0.05mg||44.1 times less than Soybean|
|Histidine||0%||89%||0.06mg||11.7 times less than Turkey meat|
|Saturated Fat||1%||79%||0.14g||41.2 times less than Beef|
|Monounsaturated Fat||0%||87%||0.03g||306.2 times less than Avocado|
|Polyunsaturated fat||0%||88%||0.07g||683.7 times less than Walnut|
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.