Calories in Plantains, green, boiled
Generic food Cooked Fruits
Plantains, green, boiled contains 121 kcal per 100 g. A typical serving of 1 cup (137 g) provides about 166 kcal.
Roughly 96% of its calories come from carbohydrates, with 4% from protein and 0.6% from fat (estimated with general energy factors).
That is more energy than the typical item in fruits and fruit juices on FoodFactly, where the median is 60 kcal per 100 g across 386 foods.
100 g provides 13% of the Daily Value for Vitamin B6, 12% of the Daily Value for Folate (B9) and 10% of the Daily Value for Vitamin C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 121 kcal | |
| Total fat M | 0.08 g | 0.1% |
| Saturated fat C | 0.072 g | 0.4% |
| Trans fat C | 0.001 g | |
| Sodium M | 2 mg | 0.1% |
| Total carbohydrates C | 29.2 g | 11% |
| Dietary fiber M | 2.6 g | 9% |
| Total sugars M | 2.3 g | |
| Protein M | 1.1 g | 2% |
| Vitamin C M | 9.1 mg | 10% |
| Vitamin K M | 3.8 µg | 3% |
| Thiamin (B1) M | 0.05 mg | 4% |
| Riboflavin (B2) M | 0.065 mg | 5% |
| Niacin (B3) M | 0.39 mg | 2% |
| Pantothenic acid (B5) M | 0.38 mg | 8% |
| Vitamin B6 M | 0.22 mg | 13% |
| Folate (B9) M | 48 µg | 12% |
| Calcium M | 3 mg | 0.2% |
| Iron M | 0.3 mg | 2% |
| Magnesium M | 28 mg | 7% |
| Phosphorus M | 24 mg | 2% |
| Potassium M | 289 mg | 6% |
| Zinc M | 0.14 mg | 1% |
| Copper M | 0.08 mg | 9% |
| Manganese M | 0.11 mg | 5% |
| Selenium M | 0 µg | 0% |
% 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 96%
- Fat 0.6%
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
- Protein1.1 gin the top quarter of fruits and fruit juices (median 0.61 g)
- Fiber2.6 gabove the median for fruits and fruit juices (median 1.6 g)
- Sugars2.3 gin the lowest quarter of fruits and fruit juices (median 11 g)
- Fat0.08 gin the lowest quarter of fruits and fruit juices (median 0.19 g)
- Saturated fat0.072 gin the top quarter of fruits and fruit juices (median 0.021 g)
- Sodium2 mgbelow the median for fruits and fruit juices (median 3 mg)
- Protein per 100 kcal0.9 gprotein density, useful for comparing foods with different calorie levels
- Water69.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.013 g |
|---|---|
| Polyunsaturated fat C | 0.078 g |
Sugars and starch (7)
| Starch M | 24.5 g |
|---|---|
| Sucrose M | 1.5 g |
| Glucose M | 0.38 g |
| Fructose M | 0.35 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Amino acids (19)
| Tryptophan M | 0.01 g |
|---|---|
| Threonine M | 0.02 g |
| Isoleucine M | 0.02 g |
| Leucine M | 0.04 g |
| Lysine M | 0.05 g |
| Methionine M | 0.007 g |
| Cystine M | 0.02 g |
| Phenylalanine M | 0.03 g |
| Tyrosine M | 0.02 g |
| Valine M | 0.02 g |
| Arginine M | 0.06 g |
| Histidine M | 0.06 g |
| Alanine M | 0.03 g |
| Aspartic acid M | 0.09 g |
| Glutamic acid M | 0.08 g |
| Glycine M | 0.03 g |
| Proline M | 0.03 g |
| Serine M | 0.03 g |
| Hydroxyproline M | 0 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| ALA (omega-3, 18:3 n-3) M | 0.026 g |
| Linoleic acid (omega-6, 18:2) ? | 0.052 g |
| SFA 4:0 M | 0.008 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0.002 g |
| SFA 10:0 M | 0.002 g |
| SFA 12:0 M | 0.001 g |
| SFA 14:0 M | 0.003 g |
| SFA 16:0 M | 0.044 g |
| SFA 18:0 M | 0.007 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 ? | 0.012 g |
| PUFA 18:3 ? | 0.026 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0.001 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 ? | 0.001 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0.002 g |
| SFA 17:0 M | 0.001 g |
| SFA 24:0 M | 0.001 g |
| TFA 16:1 t M | 0 g |
| TFA 18:1 t M | 0.001 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0 g |
| PUFA 18:2 CLAs M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 16:1 c M | 0.001 g |
| MUFA 18:1 c M | 0.011 g |
| PUFA 18:2 n-6 c,c M | 0.052 g |
| MUFA 22:1 c M | 0 g |
| PUFA 18:3 n-6 c,c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 ? | 0 g |
| Fatty acids, total trans-monoenoic C | 0.001 g |
| Fatty acids, total trans-polyenoic C | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0 g |
Other components (6)
| Water M | 69.1 g |
|---|---|
| Ash M | 0.6 g |
| Energy C | 507 kJ |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
| Folate, food M | 48 µg |
Other forms of Plantains
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Plantains, green, fried Cooked | 309 | 1.5 g | 49.2 g | 11.8 g |
| Plantains, yellow, fried, Latino restaurant Cooked | 236 | 1.4 g | 40.8 g | 7.5 g |
| Plantains, green, raw Raw | 152 | 1.3 g | 36.7 g | 0.07 g |
| Plantains, yellow, raw Raw | 122 | 1.3 g | 31.9 g | 0.35 g |
| Plantains, yellow, baked Cooked | 155 | 1.5 g | 41.4 g | 0.16 g |
| Plantains, ripe, raw Raw | 123 | 1.2 g | 31 g | 0.89 g |
| Plantains, underripe, raw Raw | 145 | 1.2 g | 33.6 g | 0.69 g |
| Plantains, overripe, raw Raw | 117 | 1.2 g | 29.2 g | 0.99 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 |
|---|---|---|---|---|
| Peaches, dried, sulfured, stewed, with added sugar Cooked | 103 | 1.1 g | 26.6 g | 0.22 g |
| Apricots, dried, sulfured, stewed, with added sugar Cooked | 113 | 1.2 g | 29.3 g | 0.15 g |
| Plums, dried (prunes), stewed, with added sugar Cooked | 124 | 1.1 g | 32.9 g | 0.22 g |
| Prunes, dehydrated (low-moisture), stewed Cooked | 113 | 1.2 g | 29.7 g | 0.24 g |
| Apricots, dehydrated (low-moisture), sulfured, stewed Cooked | 126 | 1.9 g | 32.6 g | 0.24 g |
| Apples, dried, sulfured, stewed, with added sugar Cooked | 83 | 0.2 g | 20.7 g | 0.07 g |
| Peaches, dehydrated (low-moisture), sulfured, stewed Cooked | 133 | 2 g | 34.1 g | 0.42 g |
| Apples, dehydrated (low moisture), sulfured, stewed Cooked | 74 | 0.28 g | 19.9 g | 0.12 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked plantains?
100 g of cooked plantains has 121 kcal. 1 cup (137 g): about 166 kcal.
How much protein is in cooked plantains?
Cooked plantains contains 1.1 g of protein per 100 g (2% of the 50 g Daily Value), or 1.5 g in 1 cup (137 g). About 4% of its calories come from protein. Compared with other fruits and fruit juices, that is among the highest quarter (median 0.61 g).
How many carbs are in cooked plantains?
Cooked plantains has 29.2 g of total carbohydrates per 100 g, including 2.6 g of fiber and 2.3 g of sugars.
How much fat is in cooked plantains?
Cooked plantains contains 0.08 g of fat per 100 g, of which 0.072 g is saturated (0.4% of the Daily Value).
What vitamins and minerals does cooked plantains contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B6 (13% DV), Folate (B9) (12% DV) and Vitamin C (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked plantains?
100 g contains 2 mg of sodium, 0.1% of the 2,300 mg Daily Value.
Does plantains have the same nutrition cooked and raw?
No. Per 100 g, plantains, green, boiled has 121 kcal, while plantains, green, raw has 152 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: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 168216. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.