How Many Calories in a Plantain?

A plantain is a type of banana that is often used as a starchy vegetable in many parts of the world. They are larger and have thicker skin than the sweet bananas that are typically found in grocery stores in the United States. Plantains are a good source of dietary fiber and several important vitamins and minerals, but they are also relatively high in calories.

One medium-sized plantain contains approximately 121 calories. This is about 6% of the daily calorie needs for an average adult on a 2,000 calorie per day diet. Plantains are relatively high in carbohydrates, with 30 grams per medium-sized fruit, which is about 10% of the daily value for carbohydrates. They are also a good source of potassium, with 450 milligrams per medium-sized fruit, which is about 13% of the daily value.

Plantains are also a good source of several other important vitamins and minerals. They contain vitamin A, vitamin C, vitamin B6, and vitamin K, as well as magnesium, manganese, and iron. Plantains are also relatively low in fat, with only 0.3 grams per medium-sized fruit.

One medium-sized plantain contains about 130-150 calories, depending on its size and ripeness. The calorie content of a plantain can vary depending on whether it is green, yellow, or black. Green plantains are less ripe and have a lower calorie content, while yellow and black plantains are more ripe and have a higher calorie content.

The majority of the calories in a plantain come from carbohydrates. One medium-sized plantain contains about 34 grams of carbohydrates, or about 12% of the daily recommended intake for carbohydrates. Of these 34 grams of carbohydrates, about 2 grams are fiber and about 14 grams are sugars.

Plantains are also a good source of several essential vitamins and minerals. They contain vitamin A, vitamin C, vitamin B6, potassium, magnesium, and iron. One medium-sized plantain contains about 10% of the daily recommended intake for potassium and 8% of the daily recommended intake for vitamin C.

It’s worth noting that plantains are usually cooked before eating because of the high starch content in their flesh and it will change how many calories the plantain contains. When plantains are cooked, the starch converts to sugar and the calories can increase. For example, one medium fried plantain contains about 200 calories, which is about 10% of the daily calorie needs for an average adult.

Plantains can be used in a variety of dishes, including as a side dish, in stews and soups, and as a main ingredient in many traditional recipes. It’s a versatile food that can be eaten ripe or green and can be used for sweet or savory dishes.

In summary, a plantain is a nutritious and filling food that can be a healthy addition to a balanced diet. With approximately 121 calories per medium-sized fruit, plantains are relatively high in carbohydrates but also provide several important vitamins and minerals. However, plantains, particularly when fried, can also be relatively high in calories and should be consumed in moderation as part of a healthy diet.