Plantains, yellow, raw
Whole food · Fruits and Fruit Juices
The yellow plantain is a starchy, banana-like fruit that, when raw, has a firm, waxy texture and a mildly sweet, earthy flavor. It is a calorie-dense source of energy, providing a significant carbohydrate boost with minimal fat. Its nutritional profile is highlighted by its notable fiber and natural sugar content.
Calorie split: 4% protein · 94% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love yellow plantains for their unique sweet-savory flavor profile that deepens when cooked, and their incredible versatility across global cuisines, from fried chips to hearty stews.
⚠️ Watch-outs & how to enjoy it better
Their high carbohydrate and natural sugar content can cause blood sugar spikes, making portion control important for individuals managing diabetes. A tip is to pair them with a source of protein or healthy fat, like black beans or avocado, to slow sugar absorption.
Key benefits
- Excellent source of quick, sustained energy from complex carbohydrates.
- Provides dietary fiber to support digestive health.
- Contains potassium, which is vital for heart and muscle function.
- Naturally fat-free and cholesterol-free.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite their banana-like appearance, plantains are almost always cooked before eating and are treated more like a starchy vegetable than a sweet fruit in most cuisines.
Full nutrition (USDA data · scales with serving)
| Water | 65.2 g |
| Energy | 122 kcal |
| Energy | 510 kj |
| Protein | 1.3 g |
| Total lipid (fat) | 0.35 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 31.9 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 17.5 g |
| Sucrose | 0.18 g |
| Glucose | 8.7 g |
| Fructose | 8.6 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 12.0 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.55 mg |
| Magnesium, Mg | 36.0 mg |
| Phosphorus, P | 32.0 mg |
| Potassium, K | 487 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 0.19 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.14 mg |
| Selenium, Se | 1.5 ug |
| Vitamin C, total ascorbic acid | 18.4 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.67 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 13.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 56.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 457 ug |
| Carotene, alpha | 438 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 1127 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 28.8 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 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 | 0.00 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 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 | 0.00 g |
| MUFA 18:1 c | 0.00 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 | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:2 n-6 c,c | 0.00 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.00 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 |
| Cholesterol | 0.00 mg |
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
What's the difference between a green and yellow plantain?
A green plantain is unripe, very starchy, and savory, used like a potato. A yellow plantain is riper, sweeter, and softer, with a caramelized flavor when cooked.
Can I eat a yellow plantain raw?
While technically edible, raw yellow plantains are tough, waxy, and not very palatable. They are almost always cooked to bring out their sweetness and soften their texture.
How do I store yellow plantains?
Store them at room temperature until they reach your desired ripeness. Once yellow, you can refrigerate them for a few days to slow further ripening, though the skin will darken.
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 1.22 kcal/g · 4% calories from protein · 1.7 g fiber · 17.5 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.