Plantains, underripe, raw
Whole food · Fruits and Fruit Juices
Underripe plantains are firm, starchy, and savory, resembling a dense, potato-like banana with a subtle, earthy sweetness. Their texture is crisp and slightly waxy when raw, transforming into a creamy, satisfying bite when cooked. Nutritionally, they are a powerhouse of complex carbohydrates and fiber, providing sustained energy without the sugar spike of ripe plantains.
Calorie split: 3% protein · 92% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love underripe plantains for their savory, versatile nature that bridges the gap between a vegetable and a fruit. They are a cultural cornerstone in Caribbean, Latin American, and West African cuisines, where they are celebrated for their ability to be fried, boiled, or mashed into hearty, comforting dishes.
⚠️ Watch-outs & how to enjoy it better
Their starchy, low-sugar profile can be a downside for those seeking a sweet, fruity flavor, and they require proper cooking to avoid a tough, unpalatable texture. For individuals managing blood sugar, the high carbohydrate content (33.587g per 100g) can cause spikes if eaten in large portions; pairing with protein or healthy fats (like avocado or eggs) can help mitigate this.
Key benefits
- Rich in resistant starch, which supports gut health and slows digestion.
- High in dietary fiber (2.53g per 100g) for satiety and digestive regularity.
- Good source of potassium for electrolyte balance and heart health.
- Provides vitamin B6 for brain function and metabolism.
- Naturally gluten-free and low in fat, making it a versatile staple.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Underripe plantains are so starchy they can be used as a natural thickener in soups and stews, much like a potato, and were historically used in some cultures as a substitute for wheat flour in baking.
Full nutrition (USDA data · scales with serving)
| Water | 63.6 g |
| Energy (Atwater General Factors) | 145 kcal |
| Energy (Atwater Specific Factors) | 145 kcal |
| Nitrogen | 0.20 g |
| Protein | 1.2 g |
| Total lipid (fat) | 0.69 g |
| Ash | 0.91 g |
| Carbohydrate, by difference | 33.6 g |
| Fiber, total dietary | 2.5 g |
| Sugars, Total | 2.4 g |
| Sucrose | 0.00 g |
| Glucose | 1.2 g |
| Fructose | 1.2 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Starch | 27.8 g |
| Resistant starch | 27.0 g |
| Calcium, Ca | 4.8 mg |
| Iron, Fe | 0.33 mg |
| Magnesium, Mg | 29.5 mg |
| Phosphorus, P | 27.9 mg |
| Potassium, K | 406 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.18 mg |
| Copper, Cu | 0.11 mg |
| Manganese, Mn | 0.15 mg |
| Vitamin C, total ascorbic acid | 18.5 mg |
| Riboflavin | 0.09 mg |
| Vitamin B-6 | 0.16 mg |
Fat & fatty acid profile (per 100g)
Estimated from Plantains, green, boiled — USDA does not publish this profile for Plantains.
| 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)
Estimated from Plantains, green, boiled — USDA does not publish this profile for Plantains.
| 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
Can I eat underripe plantains raw?
While technically edible raw, they are extremely starchy, tough, and not very palatable. Cooking is recommended to soften the texture and improve flavor.
How do I store underripe plantains?
Keep them at room temperature until they ripen to your desired level. If you want to slow ripening, store them in a cool, dry place or refrigerate them, though refrigeration may cause the skin to darken.
What's the difference between green and yellow plantains?
Green (underripe) plantains are starchy and savory, ideal for frying or boiling. Yellow (ripe) plantains are sweeter and softer, better for desserts or sweet dishes.
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 1.45 kcal/g · 3% calories from protein · 2.5 g fiber · 0.0 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.