Fruit
Plantain
Plantain is a starchy cooking banana eaten green (savoury, potato-like), turning, or black-ripe (sweet enough to caramelise). Thick peel is not eaten. Central to Caribbean, Latin American, and West African plates. Fry twice for tostones, bake maduros, boil and mash, or stew. Green plantain is not a raw snack fruit. Oil and salt are classic partners.
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Cuts & parts
Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
Preparations
Provenance
Sources
Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.3 g
- Saturated Fat 0.05 g
- Trans Fat 0 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.09 g
- Cholesterol 0 mg
- Sodium 5.09 mg
- Salt 0.01 g
- Total Carbohydrate 13 g
- Dietary Fibre 2.05 g
- Total Sugars 9.34 g
- Complex / starch 0.98 g
- Protein 0.85 g
- Water 80 g
- Energy 54.4 kcal
- Water 80 g
- Carbohydrates 13 g
- Sugars 9.34 g
- Monosaccharides 6.54 g
- Disaccharides 2.81 g
- Starch 0.98 g
- Amylose 0.25 g
- Amylopectin 0.74 g
- Digestible Starch 0.83 g
- Resistant Starch 0.1 g
- Fibre 2.05 g
- Soluble Fibre 0.72 g
- Insoluble Fibre 1.33 g
- Protein 0.85 g
- Plant Protein 0.81 g
- Fat 0.3 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.1 g
- Polyunsaturated Fat 0.09 g
- Vitamins 95.1 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.03 mg
- Vitamin B2 — Riboflavin 0.03 mg
- Vitamin B3 — Niacin 0.33 mg
- Vitamin B5 — Pantothenic Acid 0.24 mg
- Vitamin B6 0.09 mg
- Vitamin B7 — Biotin 1.2 µg
- Vitamin B9 — Folate 17.2 µg
- Vitamin C 50 mg
- Vitamin E 0.34 mg
- Vitamin K 5.6 µg
- Minerals 361 mg
- Major Minerals 355 mg
- Trace Minerals 6.4 mg
- Salt 0.01 g
- Sodium Chloride 0.01 g
Vitamins
vitamin-c: 50 · vitamin-a: 20 · vitamin-b1-thiamine: 0.03 · vitamin-b2-riboflavin: 0.03 · vitamin-b3-niacin: 0.33 · vitamin-b5-pantothenic-acid: 0.24 · vitamin-b6: 0.09 · vitamin-b7-biotin: 1.2 · vitamin-b9-folate: 17.2 · vitamin-e: 0.34 · vitamin-k: 5.6 ·
Minerals
Sodium: 5.09 · Potassium: 285 · Calcium: 65 · Iron: 1 · Zinc: 0.4 · Iodine: 5 ·
Fruit energy is mostly natural sugars with fibre and vitamin C varying by species.
History
Plantain was used as a fruit food in regional diets long before industrial packing and global year-round supply.
Trade, migration, and selection spread distinctive Plantain types and preparations into new climates and cuisines.
Modern production, storage, and transport made Plantain a regular purchase far from where it is grown or raised.
Cooks now treat Plantain as both staple and specialty, with more attention to provenance, variety, and form.