⏱ 25 min totalJamaican Plantain Porridge
Per 1 serving · 261 g · 9 ingredients
of a 2,000 cal day
- Protein1.7g3% of calories
- Carbs23g42% of calories
- Fat13g54% of calories
- ✓ Cholesterol free
At a glance
One serving of Jamaican Plantain Porridge (261 g) has 211 calories, with 1.7 g of protein, 23 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (54% of calories). It is high in iron (27% DV) and manganese (22% DV). Keep an eye on saturated fat, which provides 55% of the daily value.
High in
20%+ of the daily value
- Iron27%
- Manganese22%
Good source of
10–19% of the daily value
- Vitamin C10%
- Vitamin B612%
- Magnesium10%
- Phosphorus10%
- Copper17%
Watch
20%+ of the daily value
- Saturated fat55%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
- 🥄⅝ cup Water
¼ medium Plantain
¼ cup Coconut milk
¼ tsp Margarine
¾ tbsp Brown sugar- 🥄¹⁄₁₆ tsp Salt
¼ tbsp Vanilla extract
¹⁄₁₆ tsp Nutmeg
⅛ tsp Cinnamon
Directions
- 1
Blend the water and green plantain until smooth.
- 2
Bring additional water to a boil in a pot.
- 3
Add the plantain mixture to the pot, boil for 5 minutes while stirring vigorously, then reduce heat and simmer for 15-20 minutes.
- 4
Stir in coconut milk, margarine, brown sugar, cinnamon, nutmeg, salt, and vanilla. Boil for 2 more minutes and serve hot.
Vitamins & minerals
Amounts for 1 serving (261 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 35 μg | 4% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.4 μg | 0% |
| Thiamine | 0 mg | 2% |
| Riboflavin (B2) | 0 mg | 2% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 12% |
| Folate (B9) | 18 μg | 4% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.2 mg | 4% |
| Choline | 11 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 21 mg | 2% |
| Iron | 2 mg | 27% |
| Potassium | 364 mg | 8% |
| Magnesium | 44 mg | 10% |
| Phosphorus | 71 mg | 10% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.2 mg | 17% |
| Manganese | 0.5 mg | 22% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 196 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 212 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.4 g | — |
| Proline | 0.1 g | — |
| Retinol | 9 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 6 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 211 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 40minWalking (3.5 mph)
- 25minCycling (moderate)
- 18minRunning (6 mph)
- 30minSwimming laps
Common questions
How many calories are in Jamaican Plantain Porridge?
One serving of Jamaican Plantain Porridge (1 serving) has 211 calories, which works out to 81 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Jamaican Plantain Porridge high in protein?
Not especially. It has 1.7 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Jamaican Plantain Porridge keto-friendly?
It is hard to fit into a strict keto diet. One serving has 22 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Jamaican Plantain Porridge?
168 mg per serving.
How much sugar is in Jamaican Plantain Porridge?
14 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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