Plantain, cooked, fat added, NS as to fat type
Common food
Cooked plantain with added fat is a starchy, sweet, and satisfying staple, often fried or sautéed until golden and caramelized. Its texture ranges from soft and creamy when green to tender and almost custard-like when fully ripe. A single 100g serving provides a solid 30.88g of carbohydrates, making it a potent energy source.
Calorie split: 3% protein · 80% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People love its uniquely sweet, caramelized flavor and the satisfying contrast of a crispy exterior with a soft, starchy interior when fried. It's a beloved comfort food and a cultural cornerstone in many cuisines, serving as both a side dish and a main ingredient.
⚠️ Watch-outs & how to enjoy it better
The added fat significantly increases calorie density, and its high carbohydrate content can cause rapid blood-sugar spikes, especially when very ripe. To mitigate this, pair it with a source of protein (like beans or eggs) or healthy fat to slow digestion, and opt for baking or air-frying instead of deep-frying when possible.
Key benefits
- Excellent source of quick energy from complex carbs.
- Provides dietary fiber (1.6g) for digestive health.
- Contains potassium, which supports heart and muscle function.
- Rich in vitamins A and C, especially when ripe.
- A gluten-free, versatile staple food.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite their banana-like appearance, plantains are botanically distinct and are almost always cooked before eating, as their high starch content makes them unpalatable raw.
Full nutrition (USDA data · scales with serving)
| Water | 63.4 g |
| Energy | 141 kcal |
| Protein | 1.3 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 30.9 g |
| Fiber, total dietary | 1.6 g |
| Total Sugars | 17.0 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.54 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 31.0 mg |
| Potassium, K | 472 mg |
| Sodium, Na | 125 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 15.1 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.62 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 13.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 63.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 425 ug |
| Carotene, alpha | 403 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 30.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.67 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.36 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.90 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.87 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.73 g |
| PUFA 18:2 | 0.65 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Plantains, green, boiled — USDA does not publish this profile for Plantain.
| 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, very starchy, savory, and firm, similar to a potato. Yellow (or black-spotted) plantains are ripe, sweeter, softer, and have a higher sugar content.
Is fried plantain healthy?
It can be part of a balanced diet. The frying adds calories and fat, but plantains themselves offer fiber, vitamins, and minerals. Baking or air-frying are healthier preparation methods.
Can I eat plantains on a low-carb diet?
Plantains are high in carbohydrates (over 30g per 100g), so they are generally not suitable for strict low-carb or ketogenic diets.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.41 kcal/g · 4% calories from protein · 1.6 g fiber · 17.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.