How healthy is plantain?
Is plantain healthy? Yes, in sensible portions. Plantain scores 47/100 on the HowHealthyIs Score: 100 g provides 121 kcal, 9.1 mg vitamin C and 2.6 g fiber. Boiled green plantain is a starchy staple, closer to a potato than to a sweet banana, with potassium and some fiber. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Plantain ranks higher than 47% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C8%
- Fiber8%
- Magnesium6%
- Potassium5%
- Protein2%
- Iron1%
- Calcium0%
- Vitamin A0%
- Vitamin E0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 30 minus 0 = 30. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in plantain?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 121 kcal | 166 kcal | |
| Protein | 1.1 g | 1.5 g | 3% |
| Carbohydrates | 29 g | 40 g | 15% |
| Fiber | 2.6 g | 3.6 g | 13% |
| Sugars | 2.3 g | 3.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | <0.1 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 9.1 mg | 12 mg | 14% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 3.8 µg | 5.2 µg | 4% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 0 µg | 0 µg | 0% |
| Minerals | |||
| Calcium | 3 mg | 4.1 mg | 0% |
| Iron | 0.3 mg | 0.4 mg | 2% |
| Potassium | 289 mg | 396 mg | 8% |
| Magnesium | 28 mg | 38 mg | 9% |
| Zinc | 0.1 mg | 0.2 mg | 2% |
| Sodium | 2 mg | 2.7 mg | 0% |
Source: USDA FoodData Central, "Plantains, green, boiled" (FDC 168216). Values rounded.
Why is plantain good for you?
- 12 mg vitamin C in 1 cup sliced, boiled, 14% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 3.6 g fiber in 1 cup sliced, boiled, 13% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- Boiled or baked as a side instead of fries
- Mashed in stews and soups
What should you watch out for?
- Fried plantain (tostones, maduros, chips) absorbs a lot of oil. Raw green plantain is hard to digest; cook it first.
Which fruits score higher?
Other fruits with more nutrition per calorie. Variety matters more than picking one winner.