French Plantain · Musa X paradisiaca
Plantains, raw
Nutrition facts per 100 g · edible portion
FruitsDietary labels are inferred automatically from Plantains, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 26/100
How many beneficial nutrients Plantains, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Plantains, raw come from — the split across carbs, fat & protein.
94% from carbs
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Carbs 94%31.9 g per serving
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Fat 2%0.4 g per serving
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Protein 4%1.3 g per serving
What Plantains, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 31.9 g | |
| Dietary Fiber | 2.3 g | |
| Total Sugars | 15.0 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.4 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 25.0 mg | — |
| Omega-6 Fatty Acids | 43.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 1.0 mg | — |
| Lauric Acid | 2.0 mg | — |
| Myristic Acid | 2.0 mg | — |
| Palmitic Acid | 96.0 mg | — |
| Stearic Acid | 5.0 mg | — |
| Palmitoleic Acid | 9.0 mg | — |
| Oleic Acid | 21.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 43.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.3 g | |
| Histidine | 64.0 mg | — |
| Isoleucine | 36.0 mg | — |
| Leucine | 59.0 mg | — |
| Lysine | 60.0 mg | — |
| Methionine | 17.0 mg | — |
| Phenylalanine | 44.0 mg | — |
| Threonine | 34.0 mg | — |
| Tryptophan | 15.0 mg | — |
| Valine | 46.0 mg | — |
| Alanine | 51.0 mg | — |
| Arginine | 108.0 mg | — |
| Aspartic Acid | 108.0 mg | — |
| Cystine | 20.0 mg | — |
| Glutamic Acid | 116.0 mg | — |
| Glycine | 45.0 mg | — |
| Proline | 50.0 mg | — |
| Serine | 41.0 mg | — |
| Tyrosine | 32.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 56.0 mcg | |
| Vitamin C | 18.4 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.1 mg | |
| Vitamin K | 0.7 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 0.7 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 22.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 13.5 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 3.0 mg | |
| Iron | 0.6 mg | |
| Magnesium | 37.0 mg | |
| Phosphorus | 34.0 mg | |
| Potassium | 499.0 mg | |
| Sodium | 4.0 mg | |
| Zinc | 0.1 mg | |
| Copper | 0.1 mg | |
| Selenium | 1.5 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.2 g | — |
About Plantains, raw
Plantains look like large, firm bananas but they belong to the kitchen, not the fruit bowl. Starchier and far less sweet than dessert bananas, they are a cooking staple across West Africa, the Caribbean and Latin America, where they are treated much like a potato and almost always eaten cooked.
At roughly 122 calories per 100 grams they are a solid source of carbohydrate, with good potassium, vitamin C, vitamin A and fiber. Their character changes dramatically with ripeness: green plantains are firm and savory, ideal for frying into crisp tostones or chips, while fully black, ripe ones turn sweet and caramelize beautifully when fried into soft, golden maduros.
Boiled, mashed, baked or fried, plantains anchor countless dishes — from mofongo to fufu — as a hearty, satisfying base rather than a sweet snack.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Plantains, raw?
There are 122 calories in 100 g of Plantains, raw, or about 218 calories in 1 medium (179 g).
How much protein is in Plantains, raw?
Plantains, raw contains 1.3 g of protein per 100 g.
How many carbs are in Plantains, raw?
Plantains, raw has 31.9 g of carbohydrates per 100 g.
How much fat is in Plantains, raw?
Plantains, raw provides 0.4 g of total fat per 100 g.
What is Plantains, raw a good source of?
Plantains, raw is an excellent source of Vitamin C (20% DV) and a good source of Vitamin B6 and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
