Mofongo
Mofongo is a beloved Puerto Rican dish made from fried green plantains mashed with garlic, olive oil, and chicharrón (fried pork cracklings), often served in a mortar-like shape and topped with a savory broth or stew. It's a hearty, flavorful staple that reflects the island's Spanish, African, and Taíno culinary influences.
🍽️ Nutrition at a glance
Mofongo is high in carbohydrates from the plantains and fat from the frying oil and chicharrón, providing a quick energy boost. A typical serving contains around 400-600 calories, with notable amounts of potassium, vitamin C, and some protein from the pork.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 6 g |
| Carbs | 58 g |
| Fat | 15 g |
| Fiber | 5 g |
| Sugar | 8 g |
| Sodium | 420 mg |
| Potassium | 580 mg |
| Vitamin C | 25 mg |
| Vitamin A | 1200 IU |
| Iron | 1.8 mg |
| Magnesium | 45 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 55 mcg |
| Manganese | 0.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, mofongo is a symbol of Puerto Rican comfort food and is often served in a wooden mortar called a 'pilón,' which adds to its rustic presentation. Nutritionally, the green plantains offer resistant starch, which can aid digestion and support gut health.
