Plantains, yellow, 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 | 18.4 MG | 20% | |
| Thiamin | 0.1 MG | 5% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 0.7 MG | 4% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 14% | |
| Folate, total | 22 UG | 6% | |
| Choline, total | 13.5 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 56 UG | 6% | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 28.8 UG | 24% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 3 MG | 0% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 36 MG | 9% | |
| Phosphorus, P | 32 MG | 3% | |
| Potassium, K | 487 MG | 10% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 1.5 UG | 3% |
Nutrition Highlights
- Very low in fat (0.4g per 100g).
- Good source of Vitamin C, total ascorbic acid (20% DV).
- Good source of Vitamin K (phylloquinone) (24% DV).
About Plantains, yellow, raw
These starchy fruits are a staple in many tropical cuisines, often mistaken for bananas but with a much firmer texture and less sweet flavor when raw. As they ripen from green to yellow to black, their starch content gradually converts to sugar, changing both taste and culinary use. A 100-gram serving provides about 122 calories, primarily from carbohydrates (31.9g), making them an excellent energy source. They contain 1.7g of dietary fiber, which supports digestive health, and a modest 1.3g of protein. With minimal fat (0.4g) and no cholesterol, they're heart-friendly, though their glycemic index is higher than that of bananas, so portion control may be important for those monitoring blood sugar.
In the kitchen, these versatile fruits shine in both savory and sweet applications. Green varieties are typically fried, boiled, or baked into chips or tostones, offering a potato-like side dish. As they yellow, they become sweeter and are often pan-fried until caramelized or used in stews. Fully black ones are sweetest and can be mashed into desserts or baked goods. Across Latin America, the Caribbean, and West Africa, they're a dietary cornerstone—providing affordable calories, micronutrients like potassium and vitamin A, and culinary diversity. Whether as a hearty breakfast accompaniment or a snack, they deliver both comfort and nutrition.
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