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Plantains (Ripe) Nutrition Facts

Plantains (Ripe) are a fruit whose variety, ripeness, edible portion, and preparation state affect its composition. They provide dietary fiber, potassium, magnesium, and vitamin C.

Calories136

Protein1.2 g

Carbs31 g

Fat0.9 g

ProteinCarbsFat

Nutrition for 100 g

Calories136 kcal

Protein1.2 g

Total Fat0.9 g

Carbohydrates31 g

Fiber2.1 g

Sodium0 mg

Total Sugars14.243 g

Source: USDA FoodData Central, record 2710817

Nutrients

Full nutrient profile

Proximates

Water66.06 g

Nitrogen0.185 g

Protein1.15625 g

Total lipid (fat)0.8933 g

Ash0.9383 g

Carbohydrates

Carbohydrate, by difference30.95215 g

Fiber, total dietary2.125 g

Sugars, Total14.243 g

Sucrose0 g

Glucose7.063 g

Fructose7.18 g

Lactose0 g

Maltose0 g

Starch13.62 g

Resistant starch12 g

Galactose0 g

Sugars, Total17.51 g

Minerals

Calcium, Ca3.825 mg

Iron, Fe0.3192 mg

Magnesium, Mg33.93 mg

Phosphorus, P30.12 mg

Potassium, K395.6 mg

Sodium, Na0 mg

Zinc, Zn0.1467 mg

Copper, Cu0.1002 mg

Manganese, Mn0.2048 mg

Selenium, Se1.5 ug

Vitamins and other components

Vitamin C, total ascorbic acid20.08 mg

Riboflavin0.1 mg

Vitamin B-60.1893 mg

Folic acid0 ug

Cryptoxanthin, beta0 ug

Choline, total13.5 mg

Vitamin D (D2 + D3), International Units0 iu

Retinol0 ug

Vitamin B-120 ug

Vitamin E, added0 mg

Vitamin B-12, added0 ug

Vitamin D (D2 + D3)0 ug

Vitamin K (phylloquinone)28.8 ug

Folate, food22 ug

Lycopene0 ug

Vitamin A, RAE56 ug

Carotene, beta457 ug

Carotene, alpha438 ug

Vitamin A, IU1127 iu

Vitamin K (Dihydrophylloquinone)0 ug

Thiamin0.062 mg

Folate, total22 ug

Vitamin K (Menaquinone-4)0 ug

Folate, DFE22 ug

Vitamin E (alpha-tocopherol)0 mg

Lutein + zeaxanthin30 ug

Niacin0.672 mg

Pantothenic acid0.3 mg

Lipids

Cholesterol0 mg

MUFA 24:1 c0 g

MUFA 18:1 c0 g

PUFA 18:2 n-6 c,c0 g

MUFA 22:1 c0 g

MUFA 17:10 g

Fatty acids, total trans-monoenoic0 g

MUFA 15:10 g

PUFA 18:3 n-3 c,c,c (ALA)0 g

PUFA 20:3 n-30 g

PUFA 18:3i0 g

PUFA 22:40 g

Fatty acids, total trans0 g

Fatty acids, total saturated0 g

SFA 8:00 g

SFA 12:00 g

SFA 14:00 g

PUFA 22:6 n-3 (DHA)0 g

SFA 22:00 g

MUFA 14:10 g

MUFA 16:10 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

SFA 17:00 g

SFA 24:00 g

TFA 16:1 t0 g

PUFA 18:2 CLAs0 g

PUFA 20:2 n-6 c,c0 g

MUFA 16:1 c0 g

PUFA 18:3 n-6 c,c,c0 g

PUFA 20:30 g

Fatty acids, total trans-polyenoic0 g

PUFA 20:4 n-60 g

SFA 4:00 g

SFA 6:00 g

SFA 10:00 g

SFA 16:00 g

SFA 18:00 g

SFA 20:00 g

MUFA 18:10 g

PUFA 18:20 g

PUFA 18:30 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

MUFA 22:10 g

Fatty acids, total monounsaturated0 g

Fatty acids, total polyunsaturated0 g

SFA 15:00 g

TFA 18:1 t0 g

TFA 22:1 t0 g

TFA 18:2 t not further defined0 g

Other bioactive components

Caffeine0 mg

Theobromine0 mg

Alcohol, ethyl0 g

Interesting fact

Ripening Rewrites the Starch

As plantains move through their ripening stages, amylose, total starch and resistant starch all fall while amylopectin rises. The carbohydrate is being restructured, not simply reduced.

Source: NIH PubMed Central

Practical guidance

How to choose and store Plantains (Ripe)

How to choose

Choose firm, unbruised produce with no soft spots or damage. If buying pre-cut or bagged, pick only packs kept refrigerated or on ice.

Storage

Refrigerate perishable produce at 40°F (4°C) or below, and refrigerate anything pre-cut or packaged. Wash under running water just before eating.

100 g

P 0.7gC 17.4gF 0.7g

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