Plantain is a starchy tropical fruit closely related to the banana, almost always eaten cooked rather than raw — fried, boiled, baked or grilled — and is a staple carbohydrate across West Africa, the Caribbean and Latin America. Per 100 g, raw plantain provides 117 kcal, 1 g of protein, 0 g of fat and 26.9 g of carbohydrates, with 2.3 g of dietary fibre and 16.9 g of sugars. It is a notable source of potassium at 370 mg per 100 g, alongside 37 mg of magnesium and 18.4 mg of vitamin C, plus 22 mcg of folate. No glycemic index value is available for this entry. Plantain fits vegan, vegetarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in a plantain?
Raw plantain contains 117 kcal per 100 g. A medium plantain weighs around 200 g, putting a whole fruit at approximately 234 kcal before cooking.
How much potassium is in a plantain?
Plantain provides 370 mg of potassium per 100 g, making it a notably rich source — considerably more than a typical dessert banana. A medium fruit would contribute around 740 mg of potassium.
Is plantain gluten-free?
Yes, plantain is naturally gluten-free and appears on the gluten-free compatible diet list. It is also suitable for vegan, dairy-free and low-FODMAP eating patterns, though preparation method and any added ingredients should always be checked.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 116 kcal |
| Protein | 0.79 g |
| Fat | 0.18 g |
| Carbs | 31.1 g |
| Sugars | 14.0 g |
| Fiber | 2.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.069 g |
| Monounsaturated | 0.015 g |
| Polyunsaturated | 0.033 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 2.0 mg |
| Iron | 0.58 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 28.0 mg |
| Potassium | 465 mg |
| Sodium | 5.0 mg |
| Zinc | 0.13 mg |
| Copper | 0.066 mg |
| Selenium | 1.4 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 45.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 10.9 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.13 mg |
| Vitamin K | 0.70 mcg |
| Thiamin (B1) | 0.046 mg |
| Riboflavin (B2) | 0.052 mg |
| Niacin (B3) | 0.76 mg |
| Pantothenic acid (B5) | 0.23 mg |
| Vitamin B6 | 0.24 mg |
| Folate (B9) | 26.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 12.7 mg |
Other cooking states of Plantain
Raw plantain (117 kcal).
