Fruits
Plantain, boiled Nutrition Facts
Boiled plantain is a starchy tropical fruit commonly used as a vegetable in cooking. It has a mild, slightly sweet flavor and dense texture when cooked.
Nutrition Facts
Per 100g serving
Calories116
% Daily Value*
Total Fat
0.2g0%
Saturated Fat
0.1g1%
Trans Fat
0.0g
Polyunsaturated Fat
0.0g
Monounsaturated Fat
0.0g
Cholesterol
-0%
Sodium
5mg0%
Total Carbohydrate
31.2g10%
Dietary Fiber
2.3g8%
Total Sugars
14.0g
Protein
0.8g2%
Vitamin A
56mcg6%
Vitamin C
10.9mg12%
Vitamin D
-0%
Vitamin E
0.1mg1%
Vitamin K
0.6mcg1%
Vitamin B6
0.2mg14%
Vitamin B12
-0%
Folate
22mcg6%
Calcium
2mg0%
Iron
0.6mg3%
Potassium
465mg10%
Magnesium
32mg8%
Zinc
0.1mg1%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health Benefits
- ✓Excellent source of potassium for heart health and blood pressure regulation
- ✓Provides resistant starch that supports digestive health
- ✓Good source of vitamin B6 for brain function and metabolism
Best For
Side dish with savory mealsMashing as alternative to potatoesTraditional Caribbean and African dishes
Storage
Store unripe plantains at room temperature until yellow-black. Boiled plantains refrigerate for 3-4 days in airtight container.
Serving Sizes
100g116 cal
1 cup sliced179 cal
1 medium208 cal
Frequently Asked Questions
Are boiled plantains healthier than fried?
Yes, boiled plantains have significantly fewer calories and no added fat compared to fried plantains, which can contain 2-3 times more calories.
Are plantains good for diabetics?
Boiled plantains have a moderate glycemic index. The resistant starch content may help with blood sugar management, but portions should be monitored.
Track Plantain, boiled with CalorieGram
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