Green Plaintain

Plantain Nutritional Facts

One cup (approximately 148 grams) raw plantain contains roughly the following:

• 181 calories
• 47.2 grams carbohydrates
• 1.9 grams protein
• 0.5 grams fat
• 3.4 grams fiber
• 27.2 milligrams vitamin C (45 percent DV)
• 1,668 international vitamin A (33 percent)
• 0.4 milligram vitamin B6 (22 percent)
• 739 milligrams potassium (21 percent)
• 55 milligrams magnesium (14 percent)
• 32.6 micrograms folate (8 percent DV)
• 0.1 milligrams copper (6 percent DV)
• 0..1 milligrams thiamine (5 percent DV)
• 0.1 milligrams riboflavin (5 percent DV)
• 1 milligrams niacin (5 percent DV)
• 0.9 milligrams iron (5 percent)
• 50.3 milligrams phosphorus (5 percent DV)
• 0.4 milligrams pantothenic acid (4 percent DV)

Plantains are typically eaten when cooked, which changes the fruit’s nutritional value. One cup (about 200 grams) of cooked, mashed plantains has approximately:

• 232 calories
• 62.3 grams carbohydrates
• 1.6 grams protein
• 0.4 gram fat
• 4.6 grams fiber
• 1,818 international units vitamin A (36 percent)
• 21.8 milligrams vitamin C (36 percent)
• 930 milligrams potassium (27 percent)
• 0.5 milligram vitamin B6 (24 percent)
• 64 milligrams magnesium (16 percent)
• 52 micrograms folate (13 percent DV)
• 1.5 milligrams niacin (8 percent DV)
• 0.1 milligrams copper (7 percent DV)
• 1.2 milligrams iron (6 percent)
• 0.1 milligrams thiamine (6 percent DV)
• 0.1 milligrams riboflavin (6 percent DV)
• 56 milligrams phosphorus (6 percent DV)
• 0.5 milligrams pantothenic acid (5 percent DV)
• 2.8 micrograms selenium (4 percent DV)