Plantain: Calories, Nutrition Facts, and Health Benefits (2026)

Plantain contains 188 calories per 1 cup sliced, raw (154 g), with 2 g protein, 49.1 g carbs, 3.5 g fiber, 23.1 g sugar, and 0.6 g fat. It is notable for its potassium content, providing 768 mg per serving, and 28.3 mg of vitamin C, which is 31% of the daily value. With a glycemic index of about 40, it has a glycemic load of approximately 18.

This page provides a comprehensive overview of the nutritional profile of plantains, focusing on their benefits and how they fit into various dietary goals. We will explore the nutrition facts, health impacts, and comparisons with other fruits.

Plantain Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for plantains, highlighting key nutrients and their contributions.

Values are for 1 cup sliced, raw (154 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	188	122	9%
Protein	2.0 g	1.3 g	4%
Carbohydrates	49.1 g	31.9 g	18%
Fiber	3.5 g	2.3 g	13%
Sugar	23.1 g	15.0 g	-
Fat	0.6 g	0.4 g	1%
Vitamin C	28.3 mg	18.4 mg	31%
Potassium	768 mg	499 mg	16%
Vitamin A	86 mcg	56 mcg	10%
Magnesium	57 mg	37 mg	14%

About 94% of plantain calories come from carbohydrates, 4% from protein and 2% from fat.

Plantain by Health Goal

Here, we assess how plantains align with common dietary goals, providing insights into their suitability for various health objectives.

Goal	Rating	Why
Weight loss	Fair	188 calories per serving with 3.5 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 18 per serving
Immunity	Good	Provides 28.3 mg vitamin C (31% DV)
Digestion	Good	3.5 g fiber per serving supports regularity
Heart health	Excellent	Potassium (768 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2 g); best as a vitamin-rich choice, not a protein source

Plantain and Blood Sugar

Glycemic index: 40. Glycemic load: 18 per serving.

Plantain has a glycemic index of about 40 and a glycemic load of around 18 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Plantain Compares to Other Fruits

The comparison table below illustrates how plantains stack up against other fruits in terms of nutritional value.

Fruit (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Plantain	122	15.0	2.3	18.4
Banana	89	12.2	2.6	8.7
Mango	60	13.7	1.6	36.4
Jackfruit	95	19.1	1.5	13.7

Plantain Myths, Checked

Plantains are just big bananas you eat raw , Misleading. Plantains are starchier and usually cooked; raw they are bland and firm.

Plantains are low calorie , False. Plantains are starchy at about 122 calories per 100 g, more than bananas.

How to Track Plantain

Fruit portions are easy to misjudge, and the difference between 1 cup of plantain and a larger helping changes the sugar and calories you log. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log plantain accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see every fruit ranked by glycemic load, most nutrient-dense fruits ranked, and berries ranked by sugar and antioxidants.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by ripeness and variety. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of plantain?

One cup of sliced raw plantain contains 188 calories. This makes it a relatively moderate-calorie food option, suitable for various meal plans.

Is plantain good for weight loss?

Plantains can be part of a weight loss diet when consumed in moderation. They are low in fat and high in fiber, which can help promote satiety.

Can people with diabetes eat plantain?

People with diabetes can eat plantains, but portion control is essential due to their carbohydrate content. The glycemic index of plantains is about 40, which is considered low.

How much potassium is in plantain?

Plantains are rich in potassium, providing 768 mg per cup. This mineral is vital for heart health and maintaining proper blood pressure.

Is plantain high in sugar?

Plantains contain 23.1 g of sugar per cup, which is higher than some other fruits. However, the sugar is naturally occurring and comes with fiber and other nutrients.

Are plantains healthier than bananas?

Plantains and bananas have different nutritional profiles; plantains are higher in starch and lower in sugar compared to bananas, making them more suitable for cooking.

Key Takeaways

• Plantains provide 188 calories per cup.
• They contain 3.5 g of fiber, promoting digestive health.
• Plantains are rich in potassium, with 768 mg per serving.
• They offer 28.3 mg of vitamin C, contributing to immune function.
• The glycemic index of plantains is about 40, indicating a moderate impact on blood sugar.
• Plantains can be a nutritious addition to a balanced diet when consumed appropriately.