Plantain is considered as a staple food of may tropical regions in the world. Plantain belongs to banana family but has comparatively has much more starch, has thicker skin and is longer in length.
Green and unripe plantains are generally used for making many tropical cuisines ( not consumed raw). Because of its high starch content they are idle for frying or baking.
The average length of plantain is about 10-12 inches (25 – 30 cm). The average weight of plantain is 200-250 grams ( 0.44 to 0.55 Pounds).
Scientific name of Plantain
Musa Paradisiaca
Other names of Plantain
- Broadleaf Plantain
- Green Bananas
- Green Plantain
- Potatoes of the Caribbean
Calories by source in Plantain
- Calories by carbohydrate in Plantain = 97%
- Calories by fat in Plantain = 1%
- Calories by protein in Plantain = 2%
Fats and Fatty Acid profile of Plantain
- Polyunsaturated fat (PUFA) in Plantain = 18%
- Saturated fat (SFA) in Plantain = 71%
- Monounsaturated fat (MUFA) in Plantain = 11%
Nutrition facts of Plantain
*Serving size = 100 grams = 3.55 Ounces = 1/2 cup
*DV= % Daily Value (%DV indicates how much nutrients contribute to a person’s daily diet from a serving of a food. DV assists you in determining whether or not a serving of food is high or low in a particular nutrient.)
| Nutrient | Amount | Unit | DV |
|---|---|---|---|
| Calories | 152 | KCAL | |
| Fat | 0.07 | GRAM | 0% |
| Protein | 1.25 | GRAM | 2% |
| Carbohydrate | 36.66 | GRAM | 13% |
Detailed vitamin profile of Plantain, vitamin A, vitamin B12, vitamin B6, vitamin C, vitamin D, Folate, Niacin, Thiamin, and Riboflavin is shown in the chart.
Detailed mineral profile of Plantain, Sodium(Na), Calcium(Ca), Copper(Cu), Iron(Fe), Magnesium(Mg), Selenium(Se), Phosphorus(P), Potassium(K) and Zinc(Zn) is shown the chart.
Check freshness in Plantain
- Thick slightly slippery skin ( skin color can vary: green , yellow or black)
- Should not be squishy
- Skin of plantain should not have cracks
- Green plantain should be firm to the touch
- Yellow plantain should be firm but will give in a little to gentle presses
- Black plantain will be very soft and feel thin skinned. Do not press the skin hard as it might crack the skin
- Avoid plantains with off putting smell and moldy texture
Availability of Plantain
- Generally available round the year
How to store Plantain
- Unripe plantains can be stored at room temperature till the desired stage of ripeness is achieved
- Ripe plantains can be stored at room temperature for 2-3 days. Beyond that, plantains will start developing black patches. At this stage the plantain is till edible but when you peal the fruit, the flesh will have brownish soggy flesh
- Green plantains will take several days to ripe at room temperature (approximately 1 week or 10 days depending on the unripe stage)
- Ripening process can be stopped when plantains are refrigerated
- Cut and peeled plantains can also be stored in the freezer for months
Complete nutrition facts of Plantain
Click on the link HERE to download high quality, high resolution and print ready PDF version of the Plantain nutrition chart/infographic.
