Calories in Plantain, raw
Generic food Raw Vegetables
Plantain, raw contains 122 kcal per 100 g. A typical serving of 1 whole (180 g) provides about 220 kcal.
Roughly 94% of its calories come from carbohydrates, with 4% from protein and 2% from fat (estimated with general energy factors).
That is more energy than the typical item in other starchy vegetables on FoodFactly, where the median is 102 kcal per 100 g across 39 foods.
100 g provides 24% of the Daily Value for Vitamin K, 20% of the Daily Value for Vitamin C and 14% of the Daily Value for Vitamin B6.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 122 kcal | |
| Total fat C | 0.35 g | 0.4% |
| Saturated fat C | 0 g | 0% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 4 mg | 0.2% |
| Total carbohydrates C | 31.9 g | 12% |
| Dietary fiber C | 1.7 g | 6% |
| Total sugars C | 17.5 g | |
| Protein C | 1.3 g | 3% |
| Vitamin A C | 56 µg | 6% |
| Vitamin C C | 18.4 mg | 20% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0 mg | 0% |
| Vitamin K C | 28.8 µg | 24% |
| Thiamin (B1) C | 0.062 mg | 5% |
| Riboflavin (B2) C | 0.076 mg | 6% |
| Niacin (B3) C | 0.67 mg | 4% |
| Vitamin B6 C | 0.24 mg | 14% |
| Folate (B9) C | 22 µg | 6% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 13.5 mg | 2% |
| Calcium C | 3 mg | 0.2% |
| Iron C | 0.55 mg | 3% |
| Magnesium C | 36 mg | 9% |
| Phosphorus C | 32 mg | 3% |
| Potassium C | 487 mg | 10% |
| Zinc C | 0.19 mg | 2% |
| Copper C | 0.074 mg | 8% |
| Selenium C | 1.5 µg | 3% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 4%
- Carbohydrates 94%
- Fat 2%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1.3 gin the lowest quarter of other starchy vegetables (median 4.4 g)
- Fiber1.7 gin the lowest quarter of other starchy vegetables (median 4.4 g)
- Sugars17.5 gin the top quarter of other starchy vegetables (median 4.3 g)
- Fat0.35 gin the lowest quarter of other starchy vegetables (median 2.9 g)
- Saturated fat0 gin the lowest quarter of other starchy vegetables (median 0.71 g)
- Sodium4 mgin the lowest quarter of other starchy vegetables (median 145 mg)
- Protein per 100 kcal1.1 gprotein density, useful for comparing foods with different calorie levels
- Water65.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| SFA 16:0 C | 0 g |
| SFA 18:0 C | 0 g |
| MUFA 18:1 C | 0 g |
| PUFA 18:3 C | 0 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 457 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 30 µg |
| Retinol C | 0 µg |
| Carotene, alpha C | 438 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 65.2 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 22 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Plantain
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Plantain, cooked, no added fat Cooked | 122 | 1.3 g | 31.8 g | 0.35 g |
| Plantain, cooked with oil Cooked | 144 | 1.3 g | 30.9 g | 3.2 g |
| Plantain, cooked, fat added, NS as to fat type Cooked | 141 | 1.3 g | 30.9 g | 2.9 g |
| Plantain, cooked with butter or margarine Cooked | 138 | 1.3 g | 30.9 g | 2.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hearts of palm, raw Raw | 115 | 2.7 g | 25.6 g | 0.2 g |
| Relish, corn | 111 | 1.7 g | 25.7 g | 0.91 g |
| Palm hearts, cooked Cooked | 134 | 2.6 g | 24.8 g | 2.7 g |
| Jerusalem-artichokes, raw Raw | 73 | 2 g | 17.4 g | 0.01 g |
| Catsup | 101 | 1 g | 27.4 g | 0.1 g |
| Catsup, low sodium | 101 | 1 g | 27.4 g | 0.1 g |
| Ketchup, reduced sodium | 101 | 1 g | 27.4 g | 0.1 g |
| Ketchup | 109 | 1.1 g | 27.1 g | 0.32 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw plantain?
100 g of raw plantain has 122 kcal. 1 whole (180 g): about 220 kcal.
How much protein is in raw plantain?
Raw plantain contains 1.3 g of protein per 100 g (3% of the 50 g Daily Value), or 2.3 g in 1 whole (180 g). About 4% of its calories come from protein. Compared with other other starchy vegetables, that is in the lowest quarter (median 4.4 g).
How many carbs are in raw plantain?
Raw plantain has 31.9 g of total carbohydrates per 100 g, including 1.7 g of fiber and 17.5 g of sugars.
How much fat is in raw plantain?
Raw plantain contains 0.35 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).
What vitamins and minerals does raw plantain contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin K (24% DV), Vitamin C (20% DV), Vitamin B6 (14% DV) and potassium (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw plantain?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does plantain have the same nutrition raw and cooked?
No. Per 100 g, plantain, raw has 122 kcal, while plantain, cooked, no added fat has 122 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709560. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.