Monfongo
Mofongo is a beloved Puerto Rican dish made from fried green plantains that are mashed with garlic, olive oil, and chicharrón (pork cracklings). It is typically served as a side dish or a main course, often filled or topped with a savory broth or stew. This hearty and flavorful staple is a cornerstone of Puerto Rican cuisine.
🍽️ Nutrition at a glance
Mofongo is a high-carb and high-fat dish due to the fried plantains and pork cracklings, providing a good source of energy. It is rich in potassium and dietary fiber, with a typical serving containing roughly 350-450 calories.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 18 g |
| Fiber | 6 g |
| Sugar | 5 g |
| Sodium | 650 mg |
| Potassium | 600 mg |
| Vitamin C | 25 mg |
| Vitamin A | 1500 IU |
| Iron | 2.5 mg |
| Magnesium | 70 mg |
| Vitamin B6 | 0.4 mg |
| Niacin (B3) | 3.0 mg |
| Phosphorus | 150 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Mofongo's unique texture comes from the 'pilón' (a wooden mortar and pestle) used to mash the plantains, which is a traditional tool in Caribbean cooking. The dish is a perfect example of culinary fusion, blending African, Indigenous, and Spanish influences into a single, iconic meal.
AI estimate may be inaccurate · Terms