Plantains, green, boiled
Whole food · Fruits and Fruit Juices
Boiled green plantains are a starchy, savory staple with a firm, potato-like texture and a mild, earthy flavor that lacks the sweetness of their ripe counterparts. They serve as a foundational carbohydrate in many tropical cuisines, offering a dense, satisfying chew. Nutritionally, they are a low-fat, fiber-rich source of complex carbohydrates, providing sustained energy without the sugar rush of fruit.
💚 Why it's loved
People love green plantains for their incredible versatility—they can be mashed, fried, or boiled to form the base of countless dishes. Their neutral, savory profile makes them a perfect canvas for bold seasonings and a beloved comfort food across cultures.
⚠️ Watch-outs & how to enjoy it better
The primary concern is their high glycemic load, which can cause blood sugar spikes if eaten in large quantities without balancing nutrients. To mitigate this, pair them with protein (like black beans) or healthy fats (like avocado), and practice portion control. Also, ensure they are cooked thoroughly, as raw or undercooked plantains are difficult to digest.
Key benefits
- Excellent source of resistant starch, which supports gut health.
- Low in fat and provides essential potassium and vitamin B6.
- Offers a high-fiber, complex carbohydrate for sustained energy.
- Naturally gluten-free and suitable for various dietary needs.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Green plantains are technically a berry, and they are harvested before their starches convert to sugar, which is why they are so starchy and savory compared to sweet yellow plantains.
Full nutrition (scales with serving)
| Water | 69.1 g |
| Energy | 121 kcal |
| Energy | 507 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 0.08 g |
| Ash | 0.60 g |
| Carbohydrate, by difference | 29.1 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 2.3 g |
| Sucrose | 1.5 g |
| Glucose | 0.38 g |
| Fructose | 0.35 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 24.5 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 28.0 mg |
| Phosphorus, P | 24.0 mg |
| Potassium, K | 289 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.14 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.11 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 9.1 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.39 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 48.0 ug |
| Folate, food | 48.0 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.07 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 18:1 c | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:2 n-6 c,c | 0.05 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.03 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.04 g |
| Lysine | 0.05 g |
| Methionine | 0.01 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.02 g |
| Arginine | 0.06 g |
| Histidine | 0.06 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.09 g |
| Glutamic acid | 0.08 g |
| Glycine | 0.03 g |
| Proline | 0.03 g |
| Serine | 0.03 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between green and yellow plantains?
Green plantains are unripe, starchy, and savory, while yellow plantains are ripe, sweet, and softer. Green plantains are typically boiled or fried as a savory side, while yellow ones are often fried as a sweet dish or used in desserts.
Are boiled green plantains healthy for diabetics?
While they are a complex carbohydrate with fiber, they can still raise blood sugar significantly. Diabetics should consume them in moderation, pair them with protein or fat, and monitor their blood sugar response.
How do I store green plantains?
Store them at room temperature until they ripen. If you want to keep them green, you can refrigerate them for a few days, but they may turn black on the outside without affecting the inside. For long-term storage, peel and freeze them.