A certified nutritionist who majored in health, fitness and nutrition, Traci Vandermark has been writing articles in her specialty fields since 1998. 2,000 calories a day is used for general nutrition advice. Vitamin A helps boost your immune system, supports eye health, aids in physical growth and development and helps prevent various cancers and skin diseases. LIVESTRONG.com may earn compensation through affiliate links in this story. Get nutrition facts in common serving sizes: 100g, 1 cup, 10 slices, 1 slice. Get nutrition facts and other common serving sizes. 220.0 calories. Your daily values may be higher or lower depending on your energy needs. Place the slices in a single layer on a baking sheet and bake at 425 F for 20 minutes until soft. When boiling your own plantains at home, always start with green or yellow fruit that’s firm to the touch and relatively free of spots in order to make sure they don’t come out too soft. Plantains are more than just an oversized replacement for a banana. Use of this web site constitutes acceptance of the LIVESTRONG.COM 1 cup plantain (boiled and mashed) Seasons/Availability Yellow plantains are available year-round. How many calories in Boiled Green Plantains? 0.5 grams fiber. Nutrition Facts Serving Size: 100 g: Amount Per Serving: 115: Calories % Daily Value * Total Fat 0.2g: 0 %: Saturated Fat 0.1g: 0 %: Sodium 245mg: 11 %: Total Carbohydrate 31g: 11 %: Dietary Fiber 2.3g: 8 %: Sugar 14g: Protein 0.8g: 2 %: Vitamin D 0.00mcg: 0 %: Calcium 2.00mg: 0 %: Iron 0.58mg: 3 … Boil the plantains by peeling them first, covering them with water and cooking them for 20 minutes. 0.5 grams saturated fat. Black plantains are sweet with soft texture and are mainly used as a fried dessert. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Plantain is helpful for weight loss people who want to lose their weight and belly fat. The cooked ones will be more like a dessert without any added sugar. Plantain Nutrition . Eating a 1-cup serving of mashed, boiled plantain will give you 4.6 grams of fiber, or roughly 15 percent of your recommended daily intake. Terms of Use Rich in vitamins and minerals (13.2%/cal) - a good source of Vitamin C, Potassium and Vitamin B6. Boiled sweet potatoes are a versatile food rich in many nutrients that support good health, including fiber, potassium, magnesium and vitamin C. 1-cup serving of mashed, boiled plantains, Plantains Are Packed With Fiber and Potassium, But There Are Drawbacks, Harvard T.H. 4.0 grams fiber. The same serving of mashed plantain also contains 64 milligrams of magnesium, or close to 20 percent of the recommended daily intake of 310 to 320 milligrams for women and over 15 percent of the recommended 400 to 420 milligrams per day for men. How to Peel. Hard-boiled eggs are loaded with nutrients, protein and healthy fats. Magnesium aids in muscle and nerve function, helps build strong bones and maintains your heartbeat, according to the National Institutes of Health's Office of Dietary Supplements. Calories, fat, protein, and carbohydrate values for for Fried Plantain and other related foods. The cooked ripe plantains are very low in saturated fat and sodium. Read more: Plantains Are Packed With Fiber and Potassium, But There Are Drawbacks. 0 grams trans fat. Protein 1 g. Sodium 8 mg. Potassium -- mg. Cholesterol 0 mg. Vitamin A 28 %. 0.7% 95.8% 3.5% Total Fat Total Carbohydrate Protein 155 cal. They have zero cholesterol and is high in potassium, vitamin B6, vitamin A and Vitamin C. Plantains are a good source of carbohydrates. Add them to soups, stews and sauces. 1 medium raw. Nutrition Facts for Plantains - Get a bar chart of the top 10 nutrients, and click to see an expanded list of over 151 nutrients, including amino acids. Plantain Nutrition facts: According to the United States Agricultural Department of Nutrition, one cup plantain(150 grams) contains the following food values (nutrition facts): The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 1.87g. Calcium 0 %. Vegetables Nutrition Facts Raw, Edible Weight Portion. HOME / Fruits and Fruit Juices / Plantains / Boiled Green Plantains / Boiled Green Plantains - 1 cup ... Yellow Plantains (calories in 100g - 236) Nutrition Facts. Boiled plantains are a staple of African, Caribbean, and Central and South American cuisine. Downloadable/Printable Posters The term “plantain” is loosely applied to any banana cultivar that is eaten when cooked. Chan School of Public Health. , Adults should take in 4,700 milligrams of potassium per day, and a 1-cup serving of mashed plantain delivers 924 milligrams, or nearly 20 percent of the recommended intake. Vitamin C is an antioxidant vitamin, which may help slow the aging process and prevent cancer and heart disease, reports MedlinePlus. Fiber is important because it promotes bowel regularity. Potassium 856.8mg. Iron 6 %. The material appearing on LIVESTRONG.COM is for educational use only. Digestion . Jill Corleone is a registered dietitian with more than 20 years of experience. Fiber softens your stool … and Green plantains are firm and starchy and can be used as a potato substitute, usually boiled and mashed. Chan School of Public Health. advertisements are served by third party advertising companies. Copyright Policy Another antioxidant vitamin found in significant amounts in boiled, sweet plantains is vitamin A, with a 1-cup serving containing 90 micrograms of vitamin A, more than 50 percent of the recommended intake of 2,333 international units for women and the 3,000 international units recommended for men. ~ = missing data. In Kerala, ripe plantain is used as a breakfast dish. diagnosis or treatment. As the plantain ripens, it develops a sweet flavor. Read more: 19 High-Fiber Foods — Some May Surprise You! 1%. For a Serving Size of 1 piece ( 28.35 g) Iron 5 %. 2.0 grams protein. Where do the calories in Sweet Plantains, yellow, baked come from? Start your food diary today! 0.5 grams fat. boiled sweet-plantains nutrition facts and nutritional information. . Yellow Plantains. 6%. It is made into plantain soup. Phosphorus 72.7mg. 6.0 mg sodium. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Boiled, sweet plantains nutrition makes it a nutrient powerhouses, filled with vitamins A and C, minerals such as potassium and a healthy helping of fiber. Percentages are based on a diet of 2000 calories a day. Copyright © LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. How many calories in Boiled Green Plantains - 1 cup (118g)? Yellow plantains are sweet in flavor and are usually baked, fried, or mashed. Calories in slice (27 g.) - 31 cal. Get full nutrition facts and other common serving sizes of Boiled Ripe Plantain including 100 g and 1 cup of mashed. Are Boiled Sweet Plantains Healthy? Percentages are based on a diet of 2000 calories a day. 0 mg cholesterol. 2,000 calories a day is used for general nutrition advice. Yellow plantains are peeled and consumed raw. If a Yellow plantain is left to ripen, it will develop a sweet taste and its color will change from yellow to black. So it is a super weight loss of green food. The bad: A large portion of the calories in this food come from sugars. 19 High-Fiber Foods — Some May Surprise You! Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Baking plantains is one of the healthiest ways to consume the fruit. 6%. Sweet plantain nutrition can help you get many of the nutrients your body needs to support good health, from fiber to potassium to vitamin C to magnesium. Plantain Nutrition A half-cup of boiled green plantains has 83 calories, 20 grams of carbohydrates, and 1.5 grams of sugars. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Digestive health. Her articles have appeared both online and in print for publications such as Simple Abundance, "Catskill Country Magazine," "Birds and Blooms," "Cappers" and "Country Discoveries.". Calorie breakdown: 1% fat, 96% carbs, 2% protein. Plantains resemble bananas and are part of the same family. Protein 2 g. Sodium 10 mg. Potassium 920 mg. Cholesterol 0 mg. Vitamin A 36 %. A 1-cup serving of mashed, boiled plantains contains 21.6 milligrams of vitamin C, which is 29 percent of the recommended daily intake of 75 milligrams for women and 24 percent of the RDI of 90 milligrams for men. There are 33 calories in 1 ounce of Boiled Ripe Plantain. Plantains can also be frozen for two to three weeks. The same way you may use over-ripe bananas for baking, over-ripe plantains can be boiled and mashed for a sweet treat. Chan School of Public Health: "Fiber", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Most Americans don't eat enough fiber, taking in only 15 grams per day when the recommended intake is closer to 30, reports the Harvard T.H. any of the products or services that are advertised on the web site. Find calories, carbs, and nutritional contents for boiled sweet-plantains and over 2,000,000 other foods at MyFitnessPal.com. Percent Daily Values (%DV) are based on a 2,000 calorie diet. These fruits are starchy and rather bland, with a low sugar content. Yellow plantains have a slightly firm and starchy texture, mild, almost insipid flavor and lower sugar content. Vitamin C 36 %. Because they are eaten at all stages of ripeness (green through black), plantains are very versatile: Green plantains are starchy and potato-like, whereas as ripe plantains are soft and sweet and will taste more like a conventional banana. Baking plantains concentrates the sugar and gives them a soft yet slightly firm bite. Plantains have a … Privacy Policy You can eat the yellow plantains raw if you wish like how you eat a fruit. Calcium -- %. used as a substitute for professional medical advice, And like bananas, they get sweeter as they ripen. To peel a plantain, cut off both ends, slice through the skin lengthwise, then remove the skin. Boiled Green Plantains - 1 cup (118g) Let us look at the most important health benefits of plantains. Caloric Ratio Pyramid. With 4 grams of fiber per plantain, these starchy fruits are great for bowel regularity. Boiled sweet plantains are a versatile food rich in many nutrients that support good health, including fiber, potassium, magnesium and vitamin C. Boiled, sweet plantains contain numerous essential vitamins, but two stand out from the others. Calcium 10.1mg. Plantains are often cooked and eaten as a breakfast food in tropical regions, and you can add spices such as cinnamon, cloves, vanilla and even honey if you like. Nutrition Facts Serving Size: 100 g: Amount Per Serving: 122: Calories % Daily Value * Total Fat 0.4g: 1 %: Sodium 4mg: 0 %: Total Carbohydrate 32g: 12 %: Dietary Fiber 1.7g: 6 %: Sugar 18g: Protein 1.3g: 3 %: Vitamin D 0.00mcg: 0 %: Calcium 3.00mg: 0 %: Iron 0.55mg: 3 %: Potassium 487mg: 10 % 18%. 1 green raw plantain contains roughly 400 calories, with 98 grams of carbs, and 6 grams of sugar.If you consider 1 ounce of salted plantain chips, it has 150 calories and 8 grams of fat.. Plantain Benefits . Calorie Breakdown. It is also a good source of Vitamin A, Vitamin C, Vitamin B6 and Potassium. USDA FoodData Central: "Ripe Plantain, Boiled", Oregon State University: Linus Pauling Institute: "Vitamin A", National Institutes of Health: Office of Dietary Suppplements: "Magnesium", Harvard T.H. She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. Adequate fiber intake can help maintain your blood sugar and cholesterol, as well as prevent diseases such as heart disease, diverticular disease and even certain types of cancer. 7.0 grams sugar. Boiled plantain is consumed with cabbage stew or kontomire stew in Ghana of West Africa. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Vitamin C 28 %. 0 mg cholesterol. | … Leaf Group Ltd. Unlike bananas, plantains are typically eaten cooked, often either fried or boiled. It should not be grams piece oz. Track calories, carbs, fat, and 16 other key nutrients. Nutrition Facts. 2020 Freshdirect. Nutrition information for Plantain. Nutrition Facts. Regions like Cameroon, which rely heavily on bananas and plantains as a main source of nutrition, have been preparing bananas in a variety of ways for years. Plantains can be baked, fried, grilled, steamed or boiled. There are 276 calories in 1 medium Boiled Ripe Plantain. Current Facts * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Simply peel the plantain and cut it into 1/2-inch slices. However, … Potassium is an essential mineral that plays several vital roles in your body, from building muscle to controlling your heart's electrical activity. It is steamed, baked, boiled, grilled or microwaved. Rokeby Farms Whole Protein Breakfast Smoothie Banana, Honey & Cinnamon. Vitamin C plays a major role in several body processes, including the formation and maintenance of bones, tissues, skin, blood vessels and teeth. 57.0 grams carbs.