Plantain (raw) nutrition facts
Per 1 medium plantain · 179 g
of a 2,000 cal day
- Protein2.3g4% of calories
- Carbs57g94% of calories
- Fat0.7g3% of calories
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Plantain (raw) (1 medium plantain, 179 g) has 218 calories, with 2.3 g of protein, 57 g of carbohydrates and 0.7 g of fat. Most of its energy comes from carbs (94% of calories). It is high in Vitamin C (37% DV) and Vitamin B6 (41% DV).
High in
20%+ of the daily value
- Vitamin C37%
- Vitamin B641%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin A11%
- Folate (B9)10%
- Iron13%
- Potassium19%
- Magnesium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 medium plantain (179 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 100 μg | 11% |
| Vitamin C | 33 mg | 37% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.3 mg | 2% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 1 mg | 41% |
| Folate (B9) | 39 μg | 10% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 24 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 5 mg | 1% |
| Iron | 1 mg | 13% |
| Potassium | 893 mg | 19% |
| Magnesium | 66 mg | 16% |
| Phosphorus | 61 mg | 9% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.1 mg | 16% |
| Selenium | 3 μg | 5% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 784 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 818 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 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 | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Burning 218 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 41minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Plantain (raw)?
One serving of Plantain (raw) (1 medium plantain) has 218 calories, which works out to 122 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Plantain (raw) high in protein?
Not especially. It has 2.3 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Plantain (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 53 g of net carbs and 94% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Plantain (raw)?
7.2 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Plantain (raw)?
27 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
