The Nutrition Facts About Plantain You Need To Know


The Nutrition facts about plantain you need to know are the dietary information about plantains role in health & wellness, this facts are sience backed. Plantain relatively has more calories weight for weight than that in the table bananas.

100 g plantain holds about 122 calories, while dessert banana has only 89 calories. Indeed, they are very reliable sources of starch and energy; ensuring food security for millions of inhabitants worldwide.

Before you consider the facts about plantain, they’re more about Plantains. Also known as (Musa) plátanos, they are closely related cultivars of fruit or banana. In general, they are treated as vegetables in the kitchen much like fellow tropical produces such as potatoes, breadfruit, yam, etc.

Indeed, plátano are one of the staple sources of carbohydrates for larger populations in many clime like Asia, Oceania, Africa, and Central Americas for centuries served in main meals.

Minerals In Plantain.


Plantain contains potassium, there are 913 milligrams of potassium in one cup of cooked plantain and that accounts for about 20 percent of your recommended daily amount of potassium, making plantains one of the most potassium-rich foods on the planet.

I hope you know that your body uses this potassium to support your nervous system; this mineral component not only facilitates communication between nerve cells, but also between your nervous system and your muscles, digestive tract and heart. As a result, eating plantains can help prevent the muscle weakness, intestinal paralysis and irregular heartbeats that can occur due to potassium deficiency.

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Vitamin In Plantain.

Vitamin A:

A single cup of cooked, mashed plantain contains about 550 mcg of vitamin A, providing a little over 60 percent of the daily recommended intake for an average person. Vitamin A is essential for the proper formation and maintenance of healthy skin, teeth, bones, mucous membranes and other soft tissues within the body. Vitamin A also promotes good eyesight and helps to prevent night blindness.

Vitamin C:

Vitamin C is available from plantain. Also referred to as ascorbic acid, this nutrient is a powerful antioxidant that helps the body defend itself against free radicals, toxic chemicals that damage cells in the body. Vitamin C is also important for strong teeth, gums and connective tissues within the body and supports the healing process. A one-cup serving of plantain provides 21.8 mg of vitamin C, delivering around 30 percent of the daily requirement.

Vitamin B6:

Also called pyridoxine, vitamin B6 helps the body to produce red blood cells and supports the central nervous system and metabolic processes, particularly those involving proteins, says the University of Maryland Medical Center. At 0.5 mg per serving, plantain contains approximately 30 percent of the vitamin B6 the average person requires each day.

Other Vitamins:

Plantains contain several other vitamins in smaller amounts. These include around 10 percent of niacin, 8 percent of both thiamine and riboflavin, 6 percent of pantothenic acid, 3 percent of vitamin K and 1 percent of vitamin E in a single one-cup serving of cooked, mashed plantain.

The Nutrition Facts About Plantain You Need To Know.
See the table below for in depth analysis of nutrients: Plantains nutrition, (Musa species), Value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 122 Kcal 6%
Carbohydrates 31.89 g 24.5%
Protein 1.30 g 2%
Total Fat 0.37g 2%
Cholesterol 0 mg 0%
Dietary Fiber 2.30 g 6%
Folates 22 µg 5.5%
Niacin 0.686 mg 4%
Pyridoxine 0.299 mg 23%
Riboflavin 0.054 mg 4%
Thiamin 0.052 mg 4%
Vitamin A 1127 IU 37.5%
Vitamin-C 18.4 mg 31%
Vitamin-E 0.14 mg 1%
Vitamin K 0.7 µg 1%
Sodium 4 mg <1%
Potassium 499 mg 10.6%
Calcium 3 mg <0.5%
Iron 0.60 mg 7.5%
Magnesium 37 mg 9%
Phosphorus 34 mg 5%
Zinc 0.14 mg 1%
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The most abundant nutrient in plantains is carbohydrate. Each medium-size plantain contains approximately 57 grams of total carbohydrates, with almost 27 grams coming from sugar.

Dietary Fiber In Plantain:  http://2timexmedia/com/plantain.html

Each medium plantain also contains 4 grams of dietary fiber, a nutrient that helps control blood sugar and cholesterol levels, as well as prevent constipation. The fiber in plantains contributes significantly to your daily fiber intake requirements — one medium plantain provides about 20 percent of your daily fiber intake if you follow a 1,500-calorie diet, or 14 percent if you follow a 2,000-calorie diet.


Plantains hold 52 mg of folate per cup, or 13 percent of the Institute of Medicine’s daily recommendation. In the body, folate and vitamin B12 work together to produce red blood cells. Folate is also essential for DNA development. Pregnant women that supplement their diets with folate can help to reduce the risk of congenital birth defects.

Furthermore, they also provide other minerals like iron, magnesium, and phosphorous. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.

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