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Cooking plantain nutrition, glycemic index, calories, and serving size

Plantains, raw
*all the values are displayed for the amount of 100 grams

Cooking plantain Glycemic index (GI)

37

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.

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://www.researchgate.net/publication/304076497
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5615295/
  5. https://www.researchgate.net/publication/268059944
  6. http://www.eajournals.org/wp-content/uploads/EFFECTS-OF-VARIOUS-PROCESSING-METHODS-OF-RIPE-AND-UNRIPE-PLANTAIN-DIETS-ON-BLOOD-GLUCOSE-LEVEL3.pdf
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5615295
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4319205/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 25, 2021

Important nutritional characteristics for Cooking plantain

Cooking plantain
Glycemic index ⓘ Source:
https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
37 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, sliced (148 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.
-9.6 (alkaline)
Calories
122
87% Potassium
82% Vitamin A
80% Vitamin C
74% Carbs
73% Magnesium
Explanation: The given food contains more Potassium than 87% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Vitamin C, Carbs, and Magnesium.

Check out similar food or compare with current

Macronutrients chart

2% 32% 66% 2%
Protein:
Daily Value: 3%
1.3 g of 50 g
3%
Fats:
Daily Value: 1%
0.37 g of 65 g
1%
Carbs:
Daily Value: 11%
31.89 g of 300 g
11%
Water:
Daily Value: 3%
65.28 g of 2,000 g
3%
Other:
1.16 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 122
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
11%
Total Carbohydrate 32g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 3mg 0%

Iron 1mg 13%

Potassium 499mg 15%

*
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
ok
details
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
ok
details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
details
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 Sodium
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Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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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

Cooking plantain nutrition infographic

Cooking plantain nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 1% 23% 27% 15% 45% 1% 4% 27% 0% 9% 8%
Calcium: 3 mg of 1,000 mg 0%
Iron: 0.6 mg of 8 mg 8%
Magnesium: 37 mg of 420 mg 9%
Phosphorus: 34 mg of 700 mg 5%
Potassium: 499 mg of 3,400 mg 15%
Sodium: 4 mg of 2,300 mg 0%
Zinc: 0.14 mg of 11 mg 1%
Copper: 0.081 mg of 1 mg 9%
Manganese: mg of 2 mg 0%
Selenium: 1.5 µg of 55 µg 3%
Choline: 13.5 mg of 550 mg 2%

Mineral chart - relative view

Potassium
499 mg
TOP 13%
Magnesium
37 mg
TOP 27%
Copper
0.081 mg
TOP 62%
Iron
0.6 mg
TOP 73%
Selenium
1.5 µg
TOP 79%
Choline
13.5 mg
TOP 82%
Phosphorus
34 mg
TOP 82%
Zinc
0.14 mg
TOP 88%
Sodium
4 mg
TOP 92%
Calcium
3 mg
TOP 95%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Vitamin A: 1127 IU of 5,000 IU 23%
Vitamin E : 0.14 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 18.4 mg of 90 mg 20%
Vitamin B1: 0.052 mg of 1 mg 4%
Vitamin B2: 0.054 mg of 1 mg 4%
Vitamin B3: 0.686 mg of 16 mg 4%
Vitamin B5: 0.26 mg of 5 mg 5%
Vitamin B6: 0.299 mg of 1 mg 23%
Folate: 22 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.7 µg of 120 µg 1%

Vitamin chart - relative view

Vitamin A
1127 IU
TOP 18%
Vitamin C
18.4 mg
TOP 20%
Vitamin B6
0.299 mg
TOP 40%
Folate
22 µg
TOP 47%
Vitamin B1
0.052 mg
TOP 71%
Vitamin B3
0.686 mg
TOP 74%
Vitamin B5
0.26 mg
TOP 77%
Vitamin K
0.7 µg
TOP 79%
Vitamin B2
0.054 mg
TOP 80%
Vitamin E
0.14 mg
TOP 82%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 17% 10% 8% 7% 9% 5% 8% 8% 28%
Tryptophan: 15 mg of 280 mg 5%
Threonine: 34 mg of 1,050 mg 3%
Isoleucine: 36 mg of 1,400 mg 3%
Leucine: 59 mg of 2,730 mg 2%
Lysine: 60 mg of 2,100 mg 3%
Methionine: 17 mg of 1,050 mg 2%
Phenylalanine: 44 mg of 1,750 mg 3%
Valine: 46 mg of 1,820 mg 3%
Histidine: 64 mg of 700 mg 9%

Fat type information

0.143% 0.032% 0.069%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g

Fiber content ratio for Cooking plantain

15% 2.3% 14.59%
Sugar: 15 g
Fiber: 2.3 g
Other: 14.59 g

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 D 0% 100% 0µg N/A
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 B12 0% 100% 0µg N/A
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
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
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

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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