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Plantain Nutrition Facts: Is Plantain Good for You?
Raw yellow plantains provide several key nutrients. A 100-gram serving is high in vitamin C and vitamin K, and is a good source of potassium and vitamin B6. They are also a notable source of carbohydrates and calories compared to many other fruits. Whether plantains are a healthy choice depends on how they are prepared, portion sizes, and how they fit into your overall diet, which includes a variety of foods.
Per 100 g · Plantains, yellow, raw
What stands out in plantain
- High in vitamin C. A 100-gram serving of raw yellow plantain has 18.4 mg of vitamin C, which is 20% of the Daily Value.
- Good source of potassium. Plantains supply 487 mg of potassium per 100 grams, which provides 10% of the Daily Value.
- Good source of vitamin B6. You get 0.24 mg of vitamin B6 from 100 grams of raw plantain, which is 14% of the Daily Value.
- Carbohydrate content. A 100-gram portion contains 122 calories and about 32 grams of carbohydrates, of which 17.5 grams are sugars.
What to keep in mind
- Plantains are higher in calories, carbohydrates, and sugars than many common fruits, including bananas, figs, and pomegranates.
- This nutrition data is for raw plantains; cooking methods like frying will add fat and calories.
Plantain nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 122 kcal | – |
| Protein | 1.3 g | 3% |
| Total fat | 0.35 g | 0% |
| Saturated fat | 0 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 31.9 g | 12% |
| Dietary fiber | 1.7 g | 6% |
| Total sugars | 17.5 g | – |
| Water | 65.2 g | – |
| Sodium | 4 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 487 mg | 10% |
| Calcium | 3 mg | 0% |
| Iron | 0.55 mg | 3% |
| Magnesium | 36 mg | 9% |
| Phosphorus | 32 mg | 3% |
| Zinc | 0.19 mg | 2% |
| Copper | 0.07 mg | 8% |
| Manganese | 0.14 mg | 6% |
| Selenium | 1.5 mcg | 3% |
| Vitamin A (RAE) | 56 mcg | 6% |
| Vitamin C | 18.4 mg | 20% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 28.8 mcg | 24% |
| Thiamin (B1) | 0.06 mg | 5% |
| Riboflavin (B2) | 0.08 mg | 6% |
| Niacin (B3) | 0.67 mg | 4% |
| Vitamin B6 | 0.24 mg | 14% |
| Folate (DFE) | 22 mcg | 6% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 13.5 mg | 2% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Plantain by portion
The nutrition information changes with portion size. A single plantain, which weighs about 270 grams, contains 329 calories, 86 grams of carbohydrates, and about 47 grams of sugars. It also provides 4.6 grams of dietary fiber. A smaller portion, such as one cup of sliced plantain (148 grams), has 181 calories, 47 grams of carbohydrates, 2.5 grams of fiber, and about 26 grams of sugars. Both portions are very low in fat and sodium.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 plantain | 270 g | 329 | 3.5 g | 86.1 g | 4.6 g | 0.9 g |
| 1 cup, sliced | 148 g | 181 | 1.9 g | 47.2 g | 2.5 g | 0.5 g |
How plantain compares with other fruits
Among the 30 fruits on this site for which we have data, raw yellow plantains rank near the top for several nutrients. They are third highest for carbohydrates, sugars, and potassium, and second highest for magnesium and vitamin K. Per 100 grams, plantains have more calories (122 kcal) and carbohydrates (31.9 g) than a banana, avocado, or pomegranate. They are very low in fat, with about 0.4 grams, and contain no cholesterol or saturated fat. Their dietary fiber content (1.7 g) is lower than that of avocados and pomegranates.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Plantain | 122 | 1.3 g | 31.9 g | 1.7 g | 0.35 g |
| Banana | 89 | 1.1 g | 22.8 g | 2.6 g | 0.33 g |
| Avocado | 160 | 2 g | 8.5 g | 6.7 g | 14.7 g |
| Pomegranate | 83 | 1.7 g | 18.7 g | 4 g | 1.2 g |
| Figs | 74 | 0.75 g | 19.2 g | 2.9 g | 0.3 g |
Quick answers
How many calories are in a plantain?
A single raw yellow plantain weighing 270 grams has 329 calories. One cup of sliced plantain (148 grams) has 181 calories.
How much sugar is in a plantain?
One raw plantain contains about 47 grams of total sugars. A smaller serving of one sliced cup has about 26 grams of sugar.
Are plantains a good source of fiber?
A 100-gram serving of raw plantain provides 1.7 grams of dietary fiber, which is 6% of the Daily Value. A whole plantain has 4.6 grams of fiber.
When to talk to a doctor or dietitian
- At 487 mg of potassium per 100 g, plantain is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how plantain fits your situation.
Last updated October 21, 2026