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Food

Plantains

Foods / Plantains

About This Food

Description

Plantains are a member of the banana family but are very different from the familiar sweet fruit. For starters, plantains are starchier than the banana and therefore act more as a vegetable in dishes. While bananas are sweet and soft, plantains are generally firm and most often cooked before consumption.
They also contain more potassium than bananas, which helps promote heart health and lowers blood pressure.

Plantains are high in minerals and antioxidants such as vitamins A, C and B6. However, their carbohydrate content may raise blood sugar levels, so it’s important to balance with foods that have a lower glycemic load. 

Glycemic Load=13 

Special diets
  • AIP Diet
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • Low FODMAP Diet
  • Low Histamine Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
  • Whole Foods
Benefits
Excellent Source of
  • Potassium
  • VitaminA
  • VitaminB6
  • VitaminC
Good Source of
  • Fiber
  • Magnesium
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Grains
  • No Molds
  • No Legumes
  • No Nightshade
  • No Citrus
  • No Coconut
  • No Pseudograins
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 medium

Chart Icon. View Calorie Breakdown

Calories: 218

Omega-6 / Omega-3 ratio: 2 : 1

Macronutrients
Amount
Total Fat
0.66 g
Saturated Fat
0.26 g
Monounsaturated Fat
0.06 g
Polyunsaturated Fat
0.12 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
45 g
ALA
45 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
57.08 g
Net Carbohydrate
52.96 g
Sugars
26.85 g
Fiber
4.12 g
Protein
2.33 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
2017.33 IU
40%
Vitamin C
32.94 mg
55%
Vitamin D
0 IU
0%
Vitamin E
0.25 IU
1%
Vitamin B6
0.54 mg
27%
Vitamin B12
0 mcg
0%
Vitamin K
1.25 mg
2%
Folate
39.38 mcg
10%
Niacin
1.23 mg
6%
Riboflavin
0.1 mg
6%
Thiamin
0.09 mg
6%
Choline
24.16 mg
4%
Minerals
Calcium
5.37 mg
1%
Copper
0.14 mg
7%
Iron
1.07 mg
6%
Magnesium
66.23 mg
17%
Manganese
0 mg
0%
Phosphorous
60.86 mg
6%
Potassium
893.21 mg
26%
Selenium
2.69 mcg
4%
Sodium
7.16 mg
0%
Zinc
0.25 mg
2%
Phytonutrients
Alpha-carotene
784.02 mcg
Beta-carotene
818.03 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
53.7 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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