Plantain nutrition: calories, carbs, GI, protein, fiber, fats
Plantains, cooked
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Plantain
| Calories ⓘ Calories for selected serving | 116 kcal |
|
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) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 29 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) |
Plantain calories (kcal)
| Calories for different serving sizes of plantain | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 116 | |
| Calories in 1 cup slices | 179 | 154 g |
| Calories in 1 cup, mashed | 232 | 200 g |
| Calories for different varieties of plantain | Calories | Weight |
|---|---|---|
| Plantains, cooked (this food) | 116 | 100 g |
| Plantain raw | 122 | 100 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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
135µg of 900µg
15%
Vitamin E:
0.39mg of 15mg
2.6%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
33mg of 90mg
36%
Vitamin B1:
0.14mg of 1mg
12%
Vitamin B2:
0.16mg of 1mg
12%
Vitamin B3:
2.3mg of 16mg
14%
Vitamin B5:
0.7mg of 5mg
14%
Vitamin B6:
0.72mg of 1mg
55%
Folate:
78µg of 400µg
20%
Vitamin B12:
0µg of 2µg
0%
Choline:
38mg of 550mg
6.9%
Vitamin K:
2.1µg of 120µg
1.8%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 2%
0.8 g of 50 g
0.8 g (2% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 10%
31.2 g of 300 g
31.2 g (10% of DV )
Water:
Daily Value: 3%
67.3 g of 2,000 g
67.3 g (3% of DV )
Other:
0.6 g
0.6 g
Protein quality breakdown
Tryptophan:
27mg of 280mg
9.6%
Threonine:
63mg of 1,050mg
6%
Isoleucine:
66mg of 1,400mg
4.7%
Leucine:
108mg of 2,730mg
4%
Lysine:
111mg of 2,100mg
5.3%
Methionine:
30mg of 1,050mg
2.9%
Phenylalanine:
81mg of 1,750mg
4.6%
Valine:
84mg of 1,820mg
4.6%
Histidine:
117mg of 700mg
17%
Fat type information
Saturated fat:
0.07 g
Monounsaturated fat:
0.02 g
Polyunsaturated fat:
0.03 g
Fiber content ratio for Plantain
Sugar:
14 g
Fiber:
2.3 g
Other:
15 g
All nutrients for Plantain per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 45µg | 5% | 35% | |
| 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 Cheese
|
| Vitamin C | 11mg | 12% | 24% |
4.9 times less than Lemon
|
| Net carbs | 29g | N/A | 26% |
1.9 times less than Chocolate
|
| Carbs | 31g | 10% | 26% |
1.1 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 32mg | 8% | 30% |
4.4 times less than Almonds
|
| Calcium | 2mg | 0% | 96% |
62.5 times less than Milk
|
| Potassium | 465mg | 14% | 14% |
3.2 times more than Cucumber
|
| Iron | 0.58mg | 7% | 74% |
4.5 times less than Beef broiled
|
| 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 broiled
|
| Phosphorus | 28mg | 4% | 85% |
6.5 times less than Chicken meat
|
| Sodium | 5mg | 0% | 90% |
98 times less than White bread
|
| Vitamin E | 0.13mg | 1% | 82% |
11.2 times less than Kiwi
|
| 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 seeds
|
| Vitamin B6 | 0.24mg | 18% | 45% |
2 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 0.7µg | 1% | 79% |
145.1 times less than Broccoli
|
| Trans fat | 0g | N/A | 100% |
N/A
|
| Folate | 26µg | 7% | 44% |
2.3 times less than Brussels sprouts
|
| Choline | 13mg | 2% | 83% | |
| Saturated fat | 0.07g | 0% | 84% |
85.4 times less than Beef broiled
|
| 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 broiled
|
| Isoleucine | 0.02mg | 0% | 97% |
41.5 times less than Salmon raw
|
| Leucine | 0.04mg | 0% | 96% |
67.5 times less than Tuna Bluefin
|
| 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
|
| Caffeine | 0mg | 0% | 100% | |
| 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*
0.28%
Total Fat
0.18g
0.31%
Saturated Fat 0.07g
0
Trans Fat
0g
0
Cholesterol 0mg
0.22%
Sodium 5mg
10%
Total Carbohydrate
31g
9.2%
Dietary Fiber
2.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein
0.79g
Vitamin D
0mcg
0
Calcium
2mg
0.2%
Iron
0.58mg
7.3%
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
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.