Calories in Plantains
Nutrition Facts
Written by Sky Taylor, Diet Bites
Nutrition Data Chart Posted Below
Calories in Plantains
One cup of sliced plantains contains about 180 calories. One medium contains about 220 calories.
Vitamins in Plantains
Based on one medium size plantain.
They are a rich source of Vitamin A at 2,017 IU's. Vitamin A supports vision health, healthy skin, and neurological functioning. It is also antioxidant and fights to reduce inflammation in the body.
But too much also puts the body at risk for toxicity.
The current recommended daily allowance for Vitamin A is 5,000 IU's for men and 4,000 IU for women. One plantain satisfies over half of the RDA for women.
Immunity boosting Vitamin C content of plantains is 33 mg's.
Vitamin B content is scant with just a dab of B-6 and zero amount of B-12.
Vitamin E content equals 0.25 mg's with Vitamin K equaling 1.3 mcg's.
How to Prepare Plantains
They are similar in appearance and flavor to bananas but are usually cooked. They can be prepared with butter in a pan, generally sliced. The required cooking time is short - about two minutes on medium heat.
They are good with light or brown sugar sprinkled on them, a good sprinkle of ground cinnamon and a spoon of vanilla extract or imitation vanilla.
Plantains can also be prepared in the oven or sliced very thin lengthwise and cooked until crispy on the stove top using butter or vegetable oil for frying.
Nutrition Facts for Plantains
| Vitamins & Minerals Nutritional Elements |
Unit Measures | 1 cup of Plantains, sliced | 1 medium |
|
Water |
g
|
96.61
|
116.85
|
|
Calories |
kcal
|
181
|
218
|
|
Protein |
g
|
1.92
|
2.33
|
|
Total Fat |
g
|
0.55
|
0.66
|
|
Saturated Fat |
g
|
0.212
|
0.256
|
|
Monounsaturated Fat |
g
|
0.047
|
0.057
|
|
Polyunsaturated Fat |
g
|
0.102
|
0.124
|
|
Cholesterol |
mg
|
0
|
0
|
|
Ash |
g
|
1.73
|
2.09
|
|
Carbohydrate |
g
|
47.20
|
57.08
|
|
Fiber, total dietary |
g
|
3.4
|
4.1
|
|
Sugars, total |
g
|
22.20
|
26.85
|
|
Calcium, Ca |
mg
|
4
|
5
|
|
Iron, Fe |
mg
|
0.89
|
1.07
|
|
Magnesium, Mg |
mg
|
55
|
66
|
|
Phosphorus, P |
mg
|
50
|
61
|
|
Potassium, K |
mg
|
739
|
893
|
|
Sodium, Na |
mg
|
6
|
7
|
|
Zinc, Zn |
mg
|
0.21
|
0.25
|
|
Copper, Cu |
mg
|
0.120
|
0.145
|
|
Selenium, Se |
mcg
|
2.2
|
2.7
|
|
Vitamin C |
mg
|
27.2
|
32.9
|
|
Thiamin |
mg
|
0.077
|
0.093
|
|
Riboflavin |
mg
|
0.080
|
0.097
|
|
Niacin |
mg
|
1.015
|
1.228
|
|
Pantothenic acid |
mg
|
0.385
|
0.465
|
|
Vitamin B-6 |
mg
|
0.443
|
0.535
|
|
Folate, total |
mcg
|
33
|
39
|
|
Vitamin B-12 |
mcg
|
0.00
|
0.00
|
|
Vitamin A, IU |
IU
|
1668
|
2017
|
|
Retinol |
mcg
|
0
|
0
|
|
Vitamin E |
mg
|
0.21
|
0.25
|
|
Vitamin K |
mcg
|
1.0
|
1.3
|
|
Carotene, beta |
mcg
|
676
|
818
|
|
Carotene, alpha |
mcg
|
648
|
784
|
|
Lutein + zeaxanthin |
mcg
|
44
|
54
|
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