Calories in Plantain
Plantains are a starchy, low-sugar member of the banana family that are almost always cooked before eating. They are an excellent source of complex carbohydrates, dietary fiber, and potassium, making them a staple energy source in many tropical diets.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 slice (27g) | 1 slice (27g) | 68 | 0.4g | 9.7g | 3.6g |
| 100 g | 100 g | 252 | 1.5g | 36.1g | 13.3g |
| 1 serving (85 g) | 1 serving (85 g) | 214 | 1.3g | 30.7g | 11.3g |
| 1 small (152g) | 1 small (152g) | 383 | 2.2g | 54.8g | 20.2g |
| 1 oz (28g) | 1 oz (28g) | 71 | 0.4g | 10.2g | 3.8g |
| 1 cup (169g) | 1 cup (169g) | 426 | 2.5g | 61g | 22.4g |
Health Benefits
Supports Heart Health: High potassium levels help regulate blood pressure and heart rhythm.
Digestive Wellness: The high fiber content aids in regular bowel movements and supports gut health.
Immune Boost: Contains significant amounts of Vitamin C and Vitamin A to support the immune system and skin health.
Nutrition Tips
- Use green plantains for savory dishes and black ones for natural sweetness.
- Steam or boil plantains with the skin on to preserve water-soluble vitamins.
- Air-fry plantains with a light spray of oil for a crispy texture with fewer calories.
- Pair with lean protein like beans or grilled chicken to lower the overall glycemic load.
- Store at room temperature to ripen; once they reach desired ripeness, they can be refrigerated.
GAYA Tracking Tip
For the most accurate tracking, specify if the plantain is green (starchy) or yellow/black (sweet), and indicate the cooking method, especially if oil was used.
Frequently Asked Questions
Are plantains healthier than potatoes?+
Both are healthy complex carbs, but plantains offer more Vitamin A and C, while potatoes have slightly more protein.
How do calories change when plantains ripen?+
The total calories remain similar, but the starch converts to sugar, making ripe (yellow/black) plantains taste sweeter and digest faster.
Does frying plantains significantly increase calories?+
Yes, frying can double the calorie count due to oil absorption; baking or boiling is recommended for weight management.
Track Plantain calories with just a photo
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