Plantains are a starchy cooking banana eaten across the tropics, used green and starchy through to fully ripe and sweet. They are almost always cooked rather than eaten raw.
Ripe plantains are sweeter as starch converts to sugar; baking, grilling or boiling keeps more nutrients than frying.
Where Plantains, ripe, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 396 mg | 20% | |
| Magnesium | 33.9 mg | 9% | |
| Phosphorus | 30.1 mg | 4% | |
| Vitamin C | 20.1 mg | 25% | |
| Calcium | 3.83 mg | 0% | |
| Iron | 0.319 mg | 2% | |
| Manganese | 0.205 mg | 10% | |
| Vitamin B6 | 0.189 mg | 14% | |
| Zinc | 0.147 mg | 1% | |
| Copper | 0.100 mg | 10% | |
| Riboflavin (B2) | 0.100 mg | 7% | |
| Fructose | 7.18 g | — | |
| Glucose (dextrose) | 7.06 g | — | |
| Sucrose | 0.000 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →