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Plantain raw nutrition: calories, carbs, GI, protein, fiber, fats

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

Top nutrition facts for Plantain raw

Plantain raw
Calories  ⓘ Calories for selected serving 122 kcal
Glycemic index  ⓘ Source:
Check out our full article on Plantain raw glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
 		37 (low)
Glycemic load  ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. 16 (medium)
Net carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 30 g
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, sliced (148 g)
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)
TOP 8% Potassium ⓘHigher in Potassium content than 92% of foods
TOP 11% Vitamin C ⓘHigher in Vitamin C content than 89% of foods
TOP 15% Sugar ⓘHigher in Sugar content than 85% of foods
TOP 16% Vitamin A ⓘHigher in Vitamin A content than 84% of foods
TOP 19% Magnesium ⓘHigher in Magnesium content than 81% of foods

Plantain raw calories (kcal)

Calories for different serving sizes of plantain raw Calories Weight
Calories in 100 grams 122
Calories in 1 cup, sliced 181 148 g
Calories in 1 medium 218 179 g

Extra Nutrition facts for Plantain raw

Protein per 100 calories  ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. 1.1 g
Calories per 10 g protein  ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. 938 kcal
Weight per 100 calories  ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. 82 g

Plantain raw Glycemic index (GI)

Source:
Check out our full article on Plantain raw glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
37

Plantain raw Glycemic load (GL)

16

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 0.9% 23% 26% 15% 44% 0.52% 3.8% 27% 0% 8.2%
Calcium: 9mg of 1,000mg 0.9%
Iron: 1.8mg of 8mg 23%
Magnesium: 111mg of 420mg 26%
Phosphorus: 102mg of 700mg 15%
Potassium: 1497mg of 3,400mg 44%
Sodium: 12mg of 2,300mg 0.52%
Zinc: 0.42mg of 11mg 3.8%
Copper: 0.24mg of 1mg 27%
Manganese: 0mg of 2mg 0%
Selenium: 4.5µg of 55µg 8.2%
More about mineral coverage chart

Mineral chart - relative view

Potassium
499 mg
TOP 8%
Magnesium
37 mg
TOP 19%
Copper
0.08 mg
TOP 48%
Selenium
1.5 µg
TOP 60%
Iron
0.6 mg
TOP 72%
Phosphorus
34 mg
TOP 76%
Zinc
0.14 mg
TOP 80%
Calcium
3 mg
TOP 92%
Sodium
4 mg
TOP 92%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Vitamin K Vit. K 19% 2.8% 0% 61% 13% 12% 13% 16% 69% 17% 0% 1.8%
Vitamin A: 168µg of 900µg 19%
Vitamin E: 0.42mg of 15mg 2.8%
Vitamin D: 0µg of 20µg 0%
Vitamin C: 55mg of 90mg 61%
Vitamin B1: 0.16mg of 1mg 13%
Vitamin B2: 0.16mg of 1mg 12%
Vitamin B3: 2.1mg of 16mg 13%
Vitamin B5: 0.78mg of 5mg 16%
Vitamin B6: 0.9mg of 1mg 69%
Folate: 66µg of 400µg 17%
Vitamin B12: 0µg of 2µg 0%
Vitamin K: 2.1µg of 120µg 1.8%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin C
18 mg
TOP 11%
Vitamin A
56 µg
TOP 16%
Vitamin B6
0.3 mg
TOP 31%
Folate
22 µg
TOP 33%
Vitamin K
0.7 µg
TOP 39%
Vitamin E
0.14 mg
TOP 49%
Vitamin B5
0.26 mg
TOP 52%
Vitamin B1
0.05 mg
TOP 64%
Vitamin B3
0.69 mg
TOP 67%
Vitamin B2
0.05 mg
TOP 73%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
More about vitamin chart - relative view

Macronutrients chart

2% 31% 64% 2%
Protein:
Daily Value: 3%
1.3 g of 50 g
1.3 g (3% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 11%
31.9 g of 300 g
31.9 g (11% of DV )
Water:
Daily Value: 3%
65.3 g of 2,000 g
65.3 g (3% of DV )
Other:
1.2 g
1.2 g
More about macronutrient chart

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 16% 9.7% 7.7% 6.5% 8.6% 4.9% 7.5% 7.6% 27%
Tryptophan: 45mg of 280mg 16%
Threonine: 102mg of 1,050mg 9.7%
Isoleucine: 108mg of 1,400mg 7.7%
Leucine: 177mg of 2,730mg 6.5%
Lysine: 180mg of 2,100mg 8.6%
Methionine: 51mg of 1,050mg 4.9%
Phenylalanine: 132mg of 1,750mg 7.5%
Valine: 138mg of 1,820mg 7.6%
Histidine: 192mg of 700mg 27%
More about aminoacid coverage chart

Fat type information

59% 13% 28%
Saturated fat: 0.14 g
Monounsaturated fat: 0.03 g
Polyunsaturated fat: 0.07 g
More about fat type chart

Fiber content ratio for Plantain raw

47% 7% 46%
Sugar: 15 g
Fiber: 2.3 g
Other: 15 g

All nutrients for Plantain raw per 100g

Nutrient Value DV% In TOP % of foods Comparison
Vitamin A 56µg 6% 16%
Calories 122kcal 6% 68% 2.6 times more than OrangeOrange
Protein per 100 calories 1.1g N/A 85%
Calories per 10 g protein 938kcal N/A 12%
Protein 1.3g 3% 83% 2.2 times less than BroccoliBroccoli
Weight per 100 calories 82g N/A 33%
Fats 0.37g 1% 84% 90 times less than CheeseCheese
Vitamin C 18mg 20% 11% 2.9 times less than LemonLemon
Carbs 32g 11% 26% 1.1 times more than RiceRice
Net carbs 30g N/A 26% 1.8 times less than ChocolateChocolate
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Vitamin D* 0 IU 0% 100% N/AEgg
Magnesium 37mg 9% 19% 3.8 times less than AlmondsAlmonds
Calcium 3mg 0% 92% 41.7 times less than MilkMilk
Potassium 499mg 15% 8% 3.4 times more than CucumberCucumber
Iron 0.6mg 8% 72% 4.3 times less than Beef broiledBeef broiled
Sugar 15g N/A 15% 1.7 times more than Coca-ColaCoca-Cola
Fiber 2.3g 9% 27% Equal to OrangeOrange
Copper 0.08mg 9% 48% 1.8 times less than ShiitakeShiitake
Zinc 0.14mg 1% 80% 45.1 times less than Beef broiledBeef broiled
Phosphorus 34mg 5% 76% 5.4 times less than Chicken meatChicken meat
Sodium 4mg 0% 92% 122.5 times less than White breadWhite bread
Vitamin E 0.14mg 1% 49% 10.4 times less than KiwiKiwi
Selenium 1.5µg 3% 60%
Vitamin B1 0.05mg 4% 64% 5.1 times less than Pea rawPea raw
Vitamin B2 0.05mg 4% 73% 2.4 times less than AvocadoAvocado
Vitamin B3 0.69mg 4% 67% 14 times less than Turkey meatTurkey meat
Vitamin B5 0.26mg 5% 52% 4.3 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.3mg 23% 31% 2.5 times more than OatsOats
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.7µg 1% 39% 145.1 times less than BroccoliBroccoli
Trans fat 0g N/A 100% N/AMargarine
Folate 22µg 6% 33% 2.8 times less than Brussels sproutsBrussels sprouts
Saturated fat 0.14g 1% 76% 41.2 times less than Beef broiledBeef broiled
Choline 14mg 2% 37%
Monounsaturated fat 0.03g N/A 79% 306.2 times less than AvocadoAvocado
Polyunsaturated fat 0.07g N/A 81% 683.7 times less than WalnutWalnut
Tryptophan 0.02mg 0% 52% 20.3 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 54% 21.2 times less than Beef broiledBeef broiled
Isoleucine 0.04mg 0% 54% 25.4 times less than Salmon rawSalmon raw
Leucine 0.06mg 0% 54% 41.2 times less than Tuna BluefinTuna Bluefin
Lysine 0.06mg 0% 53% 7.5 times less than TofuTofu
Methionine 0.02mg 0% 53% 5.6 times less than QuinoaQuinoa
Phenylalanine 0.04mg 0% 53% 15.2 times less than EggEgg
Valine 0.05mg 0% 54% 44.1 times less than Soybean rawSoybean raw
Histidine 0.06mg 0% 48% 11.7 times less than Turkey meatTurkey meat
Caffeine 0mg 0% 100%
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 122
% Daily Value*
0.57%
Total Fat 0.37g
0.65%
Saturated Fat 0.14g
0
Trans Fat 0g
0
Cholesterol 0mg
0.17%
Sodium 4mg
11%
Total Carbohydrate 32g
9.2%
Dietary Fiber 2.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.3g
Vitamin D 0mcg 0

Calcium 3mg 0.3%

Iron 0.6mg 7.5%

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

ⓘ  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
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
ok

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.

  1. https://fdc.nal.usda.gov/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.