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Plantain
Musa × paradisiaca
Plantain is a starchy, nutrient-dense fruit closely related to bananas, widely consumed as a staple food across tropical regions. Unlike sweet bananas, plantains are typically cooked and valued for their complex carbohydrates, dietary fiber, potassium, and vitamin B6. With higher starch content and lower sugar levels when unripe, plantains provide sustained energy, digestive support, and metabolic balance. Rich in resistant starch and essential micronutrients, plantains play a vital role in traditional cuisines, food security, and modern nutrition-focused diets worldwide.
122
Calories
2.3g
Fiber
20%
Vitamin C
Photo Gallery
Explore Plantain in stunning detail
Plantain - Main View
Nutrition Facts
Calories
122
per 100g
Carbs
31.9g
per 100g
Protein
1.3g
per 100g
Fiber
2.3g
per 100g
Sugar
15g
per 100g
Fat
0.4g
per 100g
💊Vitamins
Per 100g
Pyridoxine (B6)
18% DV
0.3 mg
Energy metabolism, nervous system health, red blood cell formation
Vitamin C
20% DV
18.4 mg
Immune support, antioxidant protection, collagen synthesis
Vitamin A
23% DV
1127 IU
Eye health, immune function, skin protection
Folate (B9)
6% DV
22 mcg
DNA synthesis, cell growth, metabolic health
⚡Minerals
Per 100g
Potassium
11% DV
499 mg
Blood pressure regulation, heart health, muscle function
Magnesium
9% DV
37 mg
Muscle relaxation, nerve function, energy metabolism
Iron
3% DV
0.6 mg
Oxygen transport, energy production
Phosphorus
3% DV
43 mg
Bone health, cellular energy metabolism
🛡️Antioxidants
Vitamin CBeta-CarotenePhenolic compounds
🌿Phytonutrients
Resistant starch - supports gut health and blood sugar controlPhenolic compounds - provide antioxidant and anti-inflammatory benefitsBeta-carotene - supports vision and immune defense
📊Glycemic Index
55
Per Serving
Nutrition breakdown for one serving
📏
Serving Size
100g raw plantain
Calories
122kcal
Breakdown
Carbs
31.9g
Fiber
2.3g
8% DV
Sugar
15g
Protein
1.3g
Fat
0.4g
Vitamin C
💊
18.4mg
20% DV
Potassium
⚡
499mg
11% DV
Health Benefits
Provides sustained energy through complex carbohydrates
High potassium (11% DV) supports heart and muscle function
Vitamin B6 supports metabolism and nervous system health
Dietary fiber supports digestion and gut health
Resistant starch supports blood sugar control
Naturally gluten-free and suitable for celiac diets
Supports satiety and weight management when cooked healthily
Vitamin A supports vision and immune health
Origin & Distribution
Native Region
Southeast Asia
Global Presence
IndiaUgandaNigeriaGhanaColombiaEcuadorCaribbean regionsWorldwide tropical regions
Top Producers
UgandaIndiaNigeriaGhanaColombia
Historical Background
Plantains originated in Southeast Asia and spread to Africa and the Americas through early trade routes. They became a major staple food in tropical regions due to their high energy content, versatility, and reliability as a crop. Today, plantains are essential to global food security and are deeply embedded in traditional African, Caribbean, Latin American, and South Asian cuisines.
Peak Season
Best Time to Enjoy
Available year-round
3 Varieties Available
Explore Varieties
Each variety offers unique flavors, textures, and culinary applications
French Plantain
Africa
Color
Green to yellow
Taste Profile
Mild, starchy
Best For
Boiling, frying
Horn Plantain
West Africa
Color
Green
Taste Profile
Less sweet, dense
Best For
Roasting, stews
False Horn Plantain
Africa
Color
Green to yellow
Taste Profile
Neutral, starchy
Best For
Frying, baking
Storage & Selection Guide
Keep your fruit fresh and delicious for longer
How to Choose the Perfect Fruit
1
Choose green plantains for savory cooking
2
Select yellow or blackened plantains for sweeter recipes
3
Avoid moldy or leaking fruit
Proper Storage Methods
Store at room temperature until desired ripeness
Do not refrigerate unripe plantains
Refrigerate peeled or cooked plantains
Shelf Life Guide
Refrigerated
5–7 days when cooked
Average Shelf Life
10 days
Freezing Instructions
Preserve freshness for months
2-3 months
1
Peel and slice before freezing
2
Freeze cooked plantains for best texture
3
Frozen plantains keep up to 6 months
Pro Tip
Label frozen items with the date to track freshness. Most fruits maintain quality for 2-3 months when properly frozen. For best results, use airtight containers or freezer bags to prevent freezer burn.
Culinary Journey
Discover delicious possibilities
Common Uses
Fried plantains
Boiled or steamed plantains
Plantain chips
Curries and stews
Baked plantain dishes
Perfect Pairings
BeansRiceAvocadoSpicesCoconut
Popular Recipes
Fried ripe plantains
Green plantain curry
Plantain chips
Refreshing Beverages
Plantain porridge
Traditional fermented drinks
Safety Information
Allergy Information:
Plantain allergies are rare.
Pesticide Concerns:
Peel before consumption; wash outer skin thoroughly.
Who Should Avoid:
- • Individuals with latex-fruit syndrome should monitor reactions
- • People with diabetes should manage portions
Possible Side Effects:
- •May cause bloating if consumed excessively
- •High calorie content when fried
Preparation Safety:
- • Cook thoroughly before eating
- • Use caution when frying to avoid burns
Fun Facts
Surprising trivia you'll love!
Plantains are a staple food for over 400 million people
They contain more starch than bananas
Often used as a vegetable rather than a fruit
Green and ripe plantains have different culinary uses
Naturally gluten-free
Frequently Asked Questions
Are plantains healthy?
HealthYes, plantains are rich in potassium, fiber, and complex carbohydrates that support energy, digestion, and heart health.
Can plantains be eaten raw?
GeneralPlantains are typically eaten cooked, as raw plantains are very starchy and hard to digest.
What is the difference between plantains and bananas?
ComparisonPlantains are starchier, less sweet, and usually cooked, while bananas are sweeter and eaten raw.
Are plantains good for digestion?
HealthYes, their fiber content helps support healthy digestion and gut function.
Do plantains provide energy?
NutritionYes, plantains are an excellent source of slow-releasing carbohydrates for sustained energy.
What do plantains taste like?
TasteUnripe plantains are starchy and savory, while ripe plantains become sweeter and softer.
Are plantains good for weight management?
HealthYes, when eaten in moderation, their fiber content promotes fullness.
How are plantains commonly cooked?
CulinaryPlantains are commonly fried, boiled, baked, roasted, or grilled in various cuisines.
When are plantains ripe?
RipenessPlantains are ripe when the peel turns yellow with black spots and the flesh softens.
Are plantains gluten-free?
NutritionYes, plantains are naturally gluten-free.
Where are plantains commonly grown?
OriginPlantains are widely grown in tropical regions of Africa, Latin America, and Asia.
Do plantains contain potassium?
NutritionYes, plantains are an excellent source of potassium, supporting muscle and nerve function.
How should plantains be stored?
StoragePlantains should be stored at room temperature until ripe, then refrigerated if needed.
Are plantains used in traditional cuisines?
Traditional UseYes, plantains are a staple ingredient in many traditional African, Caribbean, and Latin American dishes.
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Environmental Impact
Sustainability insights
Sustainability Overview
Plantains are a resilient crop supporting food security.
Carbon Footprint
Low when locally grown.
Water Usage
Moderate water requirement.
Local vs Imported
Local sourcing reduces emissions.