What are the Nutritional Facts about Plantains?
December 30, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Plantains are starchy fruits rich in carbohydrates, fiber, vitamins, and minerals. Learn plantain nutrition facts and health benefits.
Introduction
Plantains are a type of banana but are larger, firmer, and less sweet. They are commonly used in cooked dishes across India, Africa, and Latin America. Plantains are rich in complex carbohydrates, fibre, vitamins, and minerals, making them a good energy-giving food. Depending on ripeness, plantains can be used in both savory and mildly sweet dishes.
Nutritional Value of Raw Plantain (100g)
| Nutrient | Amount |
|---|---|
| Calories | 122 kcal |
| Carbohydrates | 32 g |
| Dietary Fibre | 2.3 g |
| Natural Sugar | 15 g |
| Protein | 1.3 g |
| Total Fat | 0.4 g |
| Vitamin C | 18 mg |
| Vitamin A | 56 mcg |
| Vitamin B6 | 0.3 mg |
| Potassium | 499 mg |
| Magnesium | 37 mg |
| Iron | 0.6 mg |
Key Nutrients in Plantains
1. Complex Carbohydrates
- Provide steady energy
- Keep you full for longer
- Ideal for active people
2. Dietary Fibre
- Improves digestion
- Helps prevent constipation
- Supports gut health
3. Potassium
- Supports heart health
- Helps control blood pressure
- Maintains muscle function
4. Vitamins (C, A, B6)
- Vitamin C boosts immunity
- Vitamin A supports eye and skin health
- Vitamin B6 supports brain and metabolism
5. Low Fat
- Naturally low in fat
- Suitable for balanced diets
Health Benefits of Eating Plantains
- ⚡ Provides long-lasting energy
- ❤️ Supports heart health
- 🌿 Improves digestion
- 🩸 Helps regulate blood pressure
- 💪 Good for muscle and nerve function
Are Plantains Good for Weight Loss?
Plantains can be included in weight loss diets when eaten in moderation:
- High in fibre
- Filling and satisfying
- Best when boiled, steamed, or roasted
Avoid deep-fried plantains if weight loss is your goal.
Who Should Be Careful with Plantains?
- People with diabetes should watch portion size
- Those on low-carb diets
- People with digestive sensitivity to starchy foods
Healthy Ways to Eat Plantains
- Boiled or steamed
- Lightly sautéed
- Roasted or baked
- Added to curries or vegetable dishes
Conclusion
Plantains are a nutrient-rich, energy-giving fruit packed with carbohydrates, fibre, potassium, and essential vitamins. When cooked healthily and eaten in moderation, plantains can support digestion, heart health, and daily energy needs.