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Plantain (cooked)
Fruits

Plantain (cooked) nutrition facts

Per 1 cup, mashed · 200 g

Calories
232
12%
of a 2,000 cal day
  • Protein
    1.6g
    2% of calories
  • Carbs
    62g
    96% of calories
  • Fat
    0.4g
    1% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Plantain (cooked) (1 cup, mashed, 200 g) has 232 calories, with 1.6 g of protein, 62 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (96% of calories). It is high in Vitamin C (24% DV), Vitamin B6 (37% DV) and potassium (20% DV).

Per 100 g
116cal
low energy density
Protein per 100 cal
0.7g
Net carbs
58g
carbs minus fiber
Fiber
4.6g
28 g sugar

High in

20%+ of the daily value

  • Vitamin C24%
  • Vitamin B637%
  • Potassium20%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin A10%
  • Folate (B9)13%
  • Iron14%
  • Magnesium15%
  • Copper15%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, mashed (200 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A90 μg
10%
Vitamin C22 mg
24%
Vitamin D0 μg
0%
Vitamin E0.3 mg
2%
Vitamin K1 μg
1%
Thiamine0.1 mg
8%
Riboflavin (B2)0.1 mg
8%
Niacin2 mg
9%
Vitamin B60.5 mg
37%
Folate (B9)52 μg
13%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
9%
Choline25 mg
5%

Minerals

NutrientAmount% Daily Value
Calcium4 mg
0%
Iron1 mg
14%
Potassium930 mg
20%
Magnesium64 mg
15%
Phosphorus56 mg
8%
Zinc0.3 mg
2%
Copper0.1 mg
15%
Selenium3 μg
5%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene706 μg—
Arginine0.1 g—
Aspartic acid0.1 g—
Beta carotene738 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.1 g—
Glycine0.1 g—
Histidine0.1 g—
Isoleucine0 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 232 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 44min
    Walking (3.5 mph)
  • 28min
    Cycling (moderate)
  • 19min
    Running (6 mph)
  • 33min
    Swimming laps

Common questions

How many calories are in Plantain (cooked)?

One serving of Plantain (cooked) (1 cup, mashed) has 232 calories, which works out to 116 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Plantain (cooked) high in protein?

Not especially. It has 1.6 g of protein per serving, and protein supplies 2% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Plantain (cooked) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 96% 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 (cooked)?

10 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Plantain (cooked)?

28 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with plantain

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