Plantains, green, raw
* 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 | 20.2 MG | 22% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 0.6 MG | 3% | |
| Pantothenic acid | 0.5 MG | 11% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 28 UG | 7% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 2 MG | 0% | |
| Iron, Fe | 0.8 MG | 4% | |
| Magnesium, Mg | 41 MG | 10% | |
| Phosphorus, P | 31 MG | 2% | |
| Potassium, K | 431 MG | 9% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 13% | |
| Manganese, Mn | 0.1 MG | 5% |
Nutrition Highlights
- Very low in fat (0.1g per 100g).
- Good source of Vitamin C, total ascorbic acid (22% DV).
About Plantains, green, raw
Often mistaken for bananas, this starchy fruit is a staple in many tropical cuisines. Harvested while still green, it boasts a firm texture and a mild, slightly savory flavor profile. Unlike their sweet, yellow counterparts, these raw examples are significantly lower in sugar and higher in resistant starch, a type of carbohydrate that acts like fiber in the body. This characteristic makes them a slow-digesting food, contributing to sustained energy levels and promoting gut health. They also provide essential vitamins and minerals, including potassium, vitamin C, and vitamin A.
These green examples are incredibly versatile in the kitchen. They require cooking to be palatable, and can be boiled, baked, fried, or grilled. In some cultures, they are boiled and mashed, similar to potatoes, to create a hearty side dish. Frying them thin results in crispy plantain chips, while tostones, twice-fried slices, offer a satisfying crunch. Consider using them as a gluten-free alternative to potatoes in stews or curries, or incorporating them into savory pies and empanadas. Their neutral flavor makes them a great companion for various spices and seasonings.
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