Plantain Nutrition Facts, Vitamins and Benefits

Plantain benefits and place in a balanced diet

• A 100 g portion provides approximately 152 kcal; portion size and preparation affect total energy intake.
• Its approximately 61.1 g of water per 100 g contributes to total fluid intake.
• Its approximately 2.2 g of dietary fiber per 100 g contributes to fiber intake; a fiber-containing diet can support normal bowel function and fullness.
• About 20.2 mg of vitamin C per 100 g contributes to normal immune function, collagen formation and the absorption of iron from plant foods.
• Its recorded folate content contributes to normal blood formation, cell division and homocysteine metabolism.
• About 0.07 mg of vitamin B6 per 100 g contributes to normal protein and glycogen metabolism, nervous-system function and red blood-cell formation.
• About 0.1 mg of vitamin B1 per 100 g contributes to normal energy metabolism and nervous-system function.
• About 431 mg of potassium per 100 g contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• About 41 mg of magnesium per 100 g contributes to normal energy metabolism and muscle and nervous-system function.
• About 0.75 mg of iron per 100 g contributes to normal red-blood-cell and haemoglobin formation and oxygen transport. Absorption of plant iron varies with the meal.
• About 31 mg of phosphorus per 100 g contributes to normal energy metabolism and the maintenance of normal bones and teeth.
• No single food prevents or treats disease. The nutritional value of plantain depends on portion size, variety, ripeness and the overall eating pattern.

Plantain nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 267 g reference serving.

How many calories are in Plantain?

100 g (about 3.5 oz) provides approximately 152 kcal. A 267 g reference serving provides approximately 405.8 kcal. Values vary with variety, ripeness and preparation.

How to use Plantain in the kitchen

Plantain can be eaten on its own when appropriate, added to breakfast bowls, salads or desserts, or used in sauces and drinks. Preparation changes the edible portion and may alter nutrient values.