Plantains Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 131

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 4mg %0

Total Carbohydrate 32g %11

Dietary Fiber 2g %8

Total Sugars 15g

Protein 1g

Vitamin D 0.0IU %0

Calcium 3.0mg %0

Iron 0.6mg %3

Potassium 499mg %13

Phosphorus 34.0mg %3

* The % Daily Value (DV) 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.

Vitamins in plantains

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin K 0.7µg %1

Vitamin E 0.1mg %1

Choline, total 13.5mg %2

Vitamin B2 (Riboflavin) 0.1mg %4

Vitamin B3 (Niacin) 0.7mg %4

Vitamin B1 (Thiamin) 0.1mg %4

Vitamin B5 (Pantothenic acid) 0.3mg %5

Vitamin C 18.4mg %20

Vitamin B6 0.3mg %23

Vitamin A 1127.0IU %38

Minerals in plantains

Calcium 3.0mg %0

Sodium 4.0mg %0

Zinc 0.1mg %1

Selenium 1.5µg %3

Iron 0.6mg %3

Phosphorus 34.0mg %3

Magnesium 37.0mg %9

Copper 0.1mg %9

Potassium 499.0mg %13

Amino Acids in plantains

Leucine 0.1g %2

Methionine 0.0g %2

Valine 0.0g %2

Isoleucine 0.0g %2

Lysine 0.1g %3

Threonine 0.0g %3

Tyrosine 0.0g %3

Phenylalanine 0.0g %5

Tryptophan 0.0g %5

Cystine 0.0g %7

Histidine 0.1g %9

Fatty Acids in plantains

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of plantains is 6.3/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Plantains has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Leucine 59 59
Valine 39 46
Isoleucine 30 36
Lysine 45 60
Threonine 23 34
Tryptophan 6 15
Histidine 15 64
Met+Cys 22 37
Phe+Tyr 30 76

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in plantains is 0.3 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of plantains is 1.2 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in plantains as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that plantains is lacking.

Nutrient Density Score for plantains is 16/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for plantains

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.73 <12
Potassium:Sodium 124.75 >2
Caclcium:Magnesium 0.08 <2
Iron:Copper 7.41 <15
Calcium:Phosphorus 0.09 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 51%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

92% of insulinogenic calories