Although it may look like a banana, a plantain is quite different. A raw plantain is bitter and starchy like a raw potato and should be steamed, boiled, grilled, baked or fried before eating. Plantains are found in a variety of colors - green, yellow, red and black.
Learning / Teaching Resources
- Food Tasting: Plantains. Pennsylvania Department of Human Services (DHS), Drexel PA SNAP-Ed, Nutred4Philly.
- How to Peel a Plantain. University of Rhode Island.
- Plantains Poster for Kids. University of Massachusetts Extension.
Additional Resources
- Plantains. Produce for Better Health.
- About the Plantain. The Plantain Council.
Recipes
What's on the Menu?
Additional Recipes
- Gonja (Fried Plantain) Recipe. Boston Medical Center.
- 5 Ways to Cook and Prepare Ripe Plantains. T. Collin Campbell Center for Nutrition Studies.
- Mofongo with Chicken. University of Massachusetts Amherst Extension Nutrition Education Program.
- Plantain pancakes video. University of Alabama Extension.
- Mofonguitos. University of Rhode Island.
- Spicy Baked Plantain Chips video. University of Massachusetts Amherst Extension Nutrition Education Program.
- Tostones. University of Rhode Island.
- Mashed Plantains. New York SNAP-Ed.
- Platano Pizza video in Spanish. New Jersey SNAP-Ed.
Nutrition Information
Serving Size: 1 Plantain ( 100g)
| Nutrient | Amount |
|---|---|
| Total Calories | 122 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| α-Linolenic Acid | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 32 g |
| Dietary Fiber | 2 g |
| Total Sugars | 18 g |
| Protein | 1 g |
| Minerals | |
| Calcium | 3 mg |
| Potassium | 487 mg |
| Sodium | 4 mg |
| Iron | 1 mg |
| Magnesium | 36 mg |
| Phosphorus | 32 mg |
| Vitamins | |
| Vitamin B12 | 0 mcg |
| Vitamin C | 18 mg |
| Folate | 22 mcg DFE |
| Thiamin | 0 mg |
| Riboflavin | 0 mg |
| Niacin | 1 mg |
|
N/A - data is not available Note: only nutrients that are available will show on this display |
|