Vitamin C 28 %. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Unlike bananas, plantains are typically eaten cooked, often either fried or boiled. Nutrition Facts. grams piece oz. Potassium 856.8mg. How many calories in Boiled Green Plantains - 1 cup (118g)? Plantains are often cooked and eaten as a breakfast food in tropical regions, and you can add spices such as cinnamon, cloves, vanilla and even honey if you like. 6%. Read more: 19 High-Fiber Foods — Some May Surprise You! Copyright © Green plantains are firm and starchy and can be used as a potato substitute, usually boiled and mashed. When boiling your own plantains at home, always start with green or yellow fruit that’s firm to the touch and relatively free of spots in order to make sure they don’t come out too soft. Your daily values may be higher or lower depending on your energy needs. Nutrition Facts. Plantain Nutrition facts: According to the United States Agricultural Department of Nutrition, one cup plantain(150 grams) contains the following food values (nutrition facts): The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Eating a 1-cup serving of mashed, boiled plantain will give you 4.6 grams of fiber, or roughly 15 percent of your recommended daily intake. 0 mg cholesterol. Calories, fat, protein, and carbohydrate values for for Fried Plantain and other related foods. USDA FoodData Central: "Ripe Plantain, Boiled", Oregon State University: Linus Pauling Institute: "Vitamin A", National Institutes of Health: Office of Dietary Suppplements: "Magnesium", Harvard T.H. Protein 1 g. Sodium 8 mg. Potassium -- mg. Cholesterol 0 mg. Vitamin A 28 %. Potassium is an essential mineral that plays several vital roles in your body, from building muscle to controlling your heart's electrical activity. 4.0 grams fiber. 0 mg cholesterol. Vitamin C plays a major role in several body processes, including the formation and maintenance of bones, tissues, skin, blood vessels and teeth. 6%. LIVESTRONG.com may earn compensation through affiliate links in this story. Simply peel the plantain and cut it into 1/2-inch slices. Terms of Use Boiled plantain is consumed with cabbage stew or kontomire stew in Ghana of West Africa. Calcium 0 %. Vitamin A helps boost your immune system, supports eye health, aids in physical growth and development and helps prevent various cancers and skin diseases. How to Peel. | … 0.5 grams fiber. Rokeby Farms Whole Protein Breakfast Smoothie Banana, Honey & Cinnamon. Chan School of Public Health. 1 green raw plantain contains roughly 400 calories, with 98 grams of carbs, and 6 grams of sugar.If you consider 1 ounce of salted plantain chips, it has 150 calories and 8 grams of fat.. Plantain Benefits . , Plantains can also be frozen for two to three weeks. 2,000 calories a day is used for general nutrition advice. Another antioxidant vitamin found in significant amounts in boiled, sweet plantains is vitamin A, with a 1-cup serving containing 90 micrograms of vitamin A, more than 50 percent of the recommended intake of 2,333 international units for women and the 3,000 international units recommended for men. You can eat the yellow plantains raw if you wish like how you eat a fruit. 0 grams trans fat. As the plantain ripens, it develops a sweet flavor. Get nutrition facts and other common serving sizes. 0.5 grams saturated fat. The same way you may use over-ripe bananas for baking, over-ripe plantains can be boiled and mashed for a sweet treat. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Track calories, carbs, fat, and 16 other key nutrients. Black plantains are sweet with soft texture and are mainly used as a fried dessert. Chan School of Public Health. The term “plantain” is loosely applied to any banana cultivar that is eaten when cooked. Boiled plantains are a staple of African, Caribbean, and Central and South American cuisine. Plantain Nutrition . LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Downloadable/Printable Posters Use of this web site constitutes acceptance of the LIVESTRONG.COM It is also a good source of Vitamin A, Vitamin C, Vitamin B6 and Potassium. Digestion . Vegetables Nutrition Facts Raw, Edible Weight Portion. Baking plantains concentrates the sugar and gives them a soft yet slightly firm bite. Digestive health. Because they are eaten at all stages of ripeness (green through black), plantains are very versatile: Green plantains are starchy and potato-like, whereas as ripe plantains are soft and sweet and will taste more like a conventional banana. Fiber is important because it promotes bowel regularity. 2.0 grams protein. Yellow plantains are sweet in flavor and are usually baked, fried, or mashed. It is made into plantain soup. These fruits are starchy and rather bland, with a low sugar content. 0.7% 95.8% 3.5% Total Fat Total Carbohydrate Protein 155 cal. They have zero cholesterol and is high in potassium, vitamin B6, vitamin A and Vitamin C. Plantains are a good source of carbohydrates. Boiled, sweet plantains nutrition makes it a nutrient powerhouses, filled with vitamins A and C, minerals such as potassium and a healthy helping of fiber. The same serving of mashed plantain also contains 64 milligrams of magnesium, or close to 20 percent of the recommended daily intake of 310 to 320 milligrams for women and over 15 percent of the recommended 400 to 420 milligrams per day for men. Regions like Cameroon, which rely heavily on bananas and plantains as a main source of nutrition, have been preparing bananas in a variety of ways for years. Get nutrition facts in common serving sizes: 100g, 1 cup, 10 slices, 1 slice. Boiled Green Plantains - 1 cup (118g) * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Percentages are based on a diet of 2000 calories a day. 1 cup plantain (boiled and mashed) The bad: A large portion of the calories in this food come from sugars. 18%. ~ = missing data. With 4 grams of fiber per plantain, these starchy fruits are great for bowel regularity. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Current Facts Plantains have a … 2,000 calories a day is used for general nutrition advice. Seasons/Availability Yellow plantains are available year-round. Iron 5 %. 1%. any of the products or services that are advertised on the web site. Let us look at the most important health benefits of plantains. Calorie Breakdown. 220.0 calories. diagnosis or treatment. Fiber softens your stool … 19 High-Fiber Foods — Some May Surprise You! 6.0 mg sodium. Where do the calories in Sweet Plantains, yellow, baked come from? Jill Corleone is a registered dietitian with more than 20 years of experience. There are 276 calories in 1 medium Boiled Ripe Plantain. Phosphorus 72.7mg. Boiled sweet potatoes are a versatile food rich in many nutrients that support good health, including fiber, potassium, magnesium and vitamin C. 1-cup serving of mashed, boiled plantains, Plantains Are Packed With Fiber and Potassium, But There Are Drawbacks, Harvard T.H. advertisements are served by third party advertising companies. 1 medium raw. Vitamin C 36 %. Boil the plantains by peeling them first, covering them with water and cooking them for 20 minutes. Plantain is helpful for weight loss people who want to lose their weight and belly fat. However, … The cooked ripe plantains are very low in saturated fat and sodium. Magnesium aids in muscle and nerve function, helps build strong bones and maintains your heartbeat, according to the National Institutes of Health's Office of Dietary Supplements. Add them to soups, stews and sauces. A certified nutritionist who majored in health, fitness and nutrition, Traci Vandermark has been writing articles in her specialty fields since 1998. Privacy Policy Calcium -- %. To peel a plantain, cut off both ends, slice through the skin lengthwise, then remove the skin. How many calories in Boiled Green Plantains? Read more: Plantains Are Packed With Fiber and Potassium, But There Are Drawbacks. Copyright Policy Place the slices in a single layer on a baking sheet and bake at 425 F for 20 minutes until soft. Percentages are based on a diet of 2000 calories a day. Caloric Ratio Pyramid. Adequate fiber intake can help maintain your blood sugar and cholesterol, as well as prevent diseases such as heart disease, diverticular disease and even certain types of cancer. Plantains resemble bananas and are part of the same family. Calcium 10.1mg. And like bananas, they get sweeter as they ripen. Adults should take in 4,700 milligrams of potassium per day, and a 1-cup serving of mashed plantain delivers 924 milligrams, or nearly 20 percent of the recommended intake. Percent Daily Values (%DV) are based on a 2,000 calorie diet. Nutrition Facts Serving Size: 100 g: Amount Per Serving: 122: Calories % Daily Value * Total Fat 0.4g: 1 %: Sodium 4mg: 0 %: Total Carbohydrate 32g: 12 %: Dietary Fiber 1.7g: 6 %: Sugar 18g: Protein 1.3g: 3 %: Vitamin D 0.00mcg: 0 %: Calcium 3.00mg: 0 %: Iron 0.55mg: 3 %: Potassium 487mg: 10 % Start your food diary today! used as a substitute for professional medical advice, . Plantains can be baked, fried, grilled, steamed or boiled. Plantains are more than just an oversized replacement for a banana. boiled sweet-plantains nutrition facts and nutritional information. Freshdirect. There are 33 calories in 1 ounce of Boiled Ripe Plantain. Chan School of Public Health: "Fiber", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Sweet plantain nutrition can help you get many of the nutrients your body needs to support good health, from fiber to potassium to vitamin C to magnesium. Plantain Nutrition A half-cup of boiled green plantains has 83 calories, 20 grams of carbohydrates, and 1.5 grams of sugars. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Nutrition Facts Serving Size: 100 g: Amount Per Serving: 115: Calories % Daily Value * Total Fat 0.2g: 0 %: Saturated Fat 0.1g: 0 %: Sodium 245mg: 11 %: Total Carbohydrate 31g: 11 %: Dietary Fiber 2.3g: 8 %: Sugar 14g: Protein 0.8g: 2 %: Vitamin D 0.00mcg: 0 %: Calcium 2.00mg: 0 %: Iron 0.58mg: 3 … The cooked ones will be more like a dessert without any added sugar. Her articles have appeared both online and in print for publications such as Simple Abundance, "Catskill Country Magazine," "Birds and Blooms," "Cappers" and "Country Discoveries.". Yellow Plantains. It is steamed, baked, boiled, grilled or microwaved. So it is a super weight loss of green food. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Get full nutrition facts and other common serving sizes of Boiled Ripe Plantain including 100 g and 1 cup of mashed. Iron 6 %. Yellow plantains are peeled and consumed raw. Calorie breakdown: 1% fat, 96% carbs, 2% protein. HOME / Fruits and Fruit Juices / Plantains / Boiled Green Plantains / Boiled Green Plantains - 1 cup ... Yellow Plantains (calories in 100g - 236) Nutrition Facts. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. Hard-boiled eggs are loaded with nutrients, protein and healthy fats. Protein 2 g. Sodium 10 mg. Potassium 920 mg. Cholesterol 0 mg. Vitamin A 36 %. 7.0 grams sugar. Yellow plantains have a slightly firm and starchy texture, mild, almost insipid flavor and lower sugar content. Boiled sweet plantains are a versatile food rich in many nutrients that support good health, including fiber, potassium, magnesium and vitamin C. Boiled, sweet plantains contain numerous essential vitamins, but two stand out from the others. Nutrition information for Plantain. Rich in vitamins and minerals (13.2%/cal) - a good source of Vitamin C, Potassium and Vitamin B6. The material appearing on LIVESTRONG.COM is for educational use only. Nutrition Facts for Plantains - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. It should not be and 0.5 grams fat. Vitamin C is an antioxidant vitamin, which may help slow the aging process and prevent cancer and heart disease, reports MedlinePlus. A 1-cup serving of mashed, boiled plantains contains 21.6 milligrams of vitamin C, which is 29 percent of the recommended daily intake of 75 milligrams for women and 24 percent of the RDI of 90 milligrams for men. Are Boiled Sweet Plantains Healthy? In Kerala, ripe plantain is used as a breakfast dish. 2020 1.87g. Baking plantains is one of the healthiest ways to consume the fruit. Find calories, carbs, and nutritional contents for boiled sweet-plantains and over 2,000,000 other foods at MyFitnessPal.com. Calories in slice (27 g.) - 31 cal. Leaf Group Ltd. For a Serving Size of 1 piece ( 28.35 g) Most Americans don't eat enough fiber, taking in only 15 grams per day when the recommended intake is closer to 30, reports the Harvard T.H. 57.0 grams carbs. 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