Plantains may look like bananas, but don't be fooled! These starchy vegetables are used more like yams or potatoes are, usually cooked before using. When eaten raw, they are bitter, but become sweet and dessert-like after baking or boiling. They're packed with fiber, which helps lower your cholesterol and stabilize blood sugars, and potassium, great for muscle function. These work as a great alternative to your usual potato-based sidedish and homemade plantain chips are wonderful as an afternoon snack.

Selection Process

Avoid shriveled or mushy fruit. Like bananas, they start out green, but turn yellow and black as they continue to ripen at room temperature. Once cut, eat within three days.

Nutrition Facts

Serving Size: 1 medium (179.0 g)

Amount Per Serving

Calories: 218.4

% Daily Value*

Total fat 0.7g 1.0%

Saturated Fat 0.3g 1.3%

Cholesterol 0.0mg 0.0%

Sodium 7.2mg 0.0%

Total Carbs 57.1g 19.0%

Dietary Fiber 4.1g 16.5%

Sugars 26.9g

Alcohol 0.0g

Protein 2.3g

Vitamin A 40.3% Vitamin C 54.9%
Calcium 0.5% Iron 6.0%
Vitamin D 0.0% Vitamin E 0.8%
Vitamin K 1.6% Thiamin 6.2%
Riboflavin 5.7% Niacin 6.1%
Vitamin B-6 26.8% Folate 9.8%
Vitamin B-12 0.0% Panto. acid 4.7%
Phosphorus 6.1% Magnesium 16.6%
Zinc 1.7% Selenium 3.8%
Copper 7.2%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.