Plantains Nutrition Facts

Plantains look like bananas, so many people confuse plantains with bananas. The accompanying picture shows the difference between bananas and plantains. Plantains are starchy and not sweet like bananas. Plantains are used as vegetable while banana is eaten as fruit. Plantains resemble green bananas. When ripe, they turn black. They are quite longer than bananas and they also have thicker skin as compared to bananas.

Plantains

Plantains belong to the genus Musa and they are quite firmer than bananas. They are lower in sugar content than dessert bananas. Banana is often eaten raw but plantains require cooking or other processing. Nutritional benefits of plantains and banana are almost the same. When plantains are green or under-ripe, they are starchy and when they are overripe, they are sweet. They contain about 65% moisture while bananas contain about 83% moisture. They are a staple food and they are consumed in almost the same way as potatoes. They are native to India and Southern Asia but they are very popular in Western Africa and the Caribbean countries and other parts of America. Plantain leaves are larger and stronger than banana leaves. They can be as large as two meters long and can be used to wrap any kind of seasoned meat while cooking to keep the flavor in. These leaves are used like plates while serving and they add a subtle but essential aroma to the dish. They also have a religious significance in almost all Hindu rituals. They are simply boiled or fried or added to a soup. Grilled, baked, steamed plantains are also popular. Ripe plantains are used in sweet dishes. Steam-cooked plantains are considered nutritious for both infants and the elderly.

Plantains Nutrition Facts

1 Cup (sliced)/approx.148 gm Green Plantains
Element	Quantity
Calories	181 kcal
Total Fat	1 gm
Saturated Fat	0 gm
Cholesterol	0 gm
Sodium	6 mg
Potassium	739 mg
Magnesium	54.8 mg
Phosphorus	50.3 mg
Zinc	0.2 mg
Copper	0.1 mg
Selenium	2.2 mcg
Water	96.6 gm
Omega 3 Fatty Acids	37 mg
Omega 6 Fatty Acids	63.6 mg
Dietary Fiber	3.4 gm
Sugars	22.2 gm
Total Carbohydrates	47.2 gm
Vitamin A	1668 IU
Vitamin C	27.2 mg
Vitamin E	0.2 mg
Vitamin K	1mcg
Vitamin B6	0.4 mg
Thiamin	0.1 mg
Riboflavin	0.1mg
Folate	32.6 mcg
Choline	20 mg
Pantothenic Acid	0.4mg
Protein	1.9 gm

3 oz or 3 medium pieces of Fried Plantains
Element	Quantity
Calories	170 kcal
Total Fat	2 gm
Saturated Fat	0.5 gm
Cholesterol	0 gm
Sodium	0 mg
Potassium	480 mg
Dietary Fiber	9 gm
Protein	1 gm
Sugars	2 gm
Total Carbohydrates	37 gm
Vitamin A	0
Vitamin C	4%
Iron	2%

5.2 oz or 5 medium pieces of Sweet Plantains
Element	Quantity
Calories	310 kcal
Total Fat	8 gm
Saturated Fat	1.5 gm
Sodium	5 mg
Dietary Fiber	6 gm
Sugars	19 gm
Total Carbohydrates	63 gm

From the above tables, it is clear that plantains are low in saturated fat, cholesterol and sodium. They are good sources of potassium. They are rich in vitamin C. They contain various other vitamins and minerals too. A large portion of plantains calories comes from sugars. Plantains are dried and ground into flour which is used in a number of recipes. If you are interested in plantain snacks recipes, you can copy them from the internet. Delicious plantain chips are perfect for kids and the elderly. Plantains nutrition facts are useful for foodies who love plantains. I hope you also found the above information beneficial.