Plantain flour or fufu

Plantain flour fufu is a starchy, dough-like staple food made from dried and ground green plantains, often mixed with water to form a smooth, elastic consistency. It is a foundational carbohydrate source in many West and Central African cuisines, serving as the edible base for soups and stews.

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🍽️ Nutrition at a glance

It is very high in complex carbohydrates and provides a good source of dietary fiber, potassium, and vitamins A and C. A typical one-cup serving of prepared fufu contains roughly 350-400 calories, with minimal fat and protein.

Nutrition breakdown

Calories	340 kcal
Protein	2.5 g
Carbs	85 g
Fat	0.5 g
Fiber	3 g
Sugar	15 g
Sodium	10 mg
Potassium	450 mg
Magnesium	35 mg
Phosphorus	45 mg
Iron	1.5 mg
Vitamin B6	0.3 mg
Vitamin C	10 mg
Manganese	0.5 mg
Zinc	0.4 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, fufu is traditionally eaten with the hands, using small balls of the dough to scoop up flavorful soups, and its smooth, stretchy texture is considered a mark of quality. Nutritionally, using green plantains makes it a more resistant starch, which can benefit gut health and blood sugar management compared to more processed starches.