Plantains, green, fried
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 3.4 MG | 4% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.8 MG | 5% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.3 MG | 16% | |
| Folate, total | 15 UG | 4% | |
| Vitamin A, RAE | 60 UG | 7% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 4 MG | 0% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 58 MG | 14% | |
| Phosphorus, P | 44 MG | 4% | |
| Potassium, K | 482 MG | 10% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.2 MG | 20% | |
| Manganese, Mn | 0.2 MG | 8% |
Nutrition Highlights
- Good source of dietary fiber (3.5g per 100g).
- Good source of Copper, Cu (20% DV).
About Plantains, green, fried
A starchy cousin to the banana, this fruit is typically harvested while green and enjoyed in both savory and sweet dishes. Its firm texture and mild flavor make it incredibly versatile. Contrary to ripe bananas, the green form offers a lower sugar content and a significant dose of resistant starch, a type of fiber that acts as a prebiotic, feeding beneficial gut bacteria. It also provides a decent amount of vitamin C and potassium. However, keep in mind the high carbohydrate content, mainly in the form of starch, and the calorie density, particularly when fried.
The most common preparation involves slicing and frying the plantain until golden brown and crispy, similar to a potato chip. This yields a satisfying snack or side dish. They can also be boiled, baked, or grilled. In Latin American and Caribbean cuisines, you'll find them mashed into tostones, fried twice for extra crispiness, or used in stews and soups. Consider the cooking method and portion sizes, as frying significantly increases the fat and calorie count. Opting for baked or boiled preparations can help you reap the nutritional benefits while managing fat intake.
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