USDA reference food

Plantain, cooked, fat added, NS as to fat type

1 cup of plantain, cooked, fat added, ns as to fat type (170 g) has 240 calories, 2g of protein, 5g of fat and 3g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709561). It is one of 8 USDA descriptions of plantain.

FoodData Central 2709561, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (170g)

AmountPortion

Amount per serving

Calories240

% Daily Value*

Total Fat 5g6%

Saturated Fat 1g6%

Trans Fat not declared

Cholesterol <5mg1%

Sodium 210mg9%

Total Carbohydrate 52g19%

Dietary Fiber 3g10%

Total Sugars 29g

Includes Added Sugars not declared

Protein 2g4%

Vitamin D 0mcg0%

Calcium 10mg0%

Iron 0.9mg5%

Potassium 800mg17%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 1.3g; more than 18% of 8,218 USDA reference foods
Calories per 100 g: 141; more than 40% of reference foods
Fiber per 100 g: 1.6g; more than 65% of reference foods

What a portion gives you

Fiber 3g10%

Protein 2g4%

Potassium 800mg17%

Calcium 10mg0%

Iron 0.9mg5%

Sodium 210mg9%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709561); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K51 µg in 1 cup (170 g), 43% of the Daily Value
Vitamin C26 mg in 1 cup (170 g), 29% of the Daily Value
Vitamin B60.4 mg in 1 cup (170 g), 23% of the Daily Value
Magnesium60 mg in 1 cup (170 g), 14% of the Daily Value
Copper0.1 mg in 1 cup (170 g), 14% of the Daily Value
Vitamin A107 µg RAE in 1 cup (170 g), 12% of the Daily Value

Source: USDA FoodData Central (FDC 2709561), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 80% carbohydrate, 17% fat and 3% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	141	40%
Protein	1.27 g	18%
Total fat	2.88 g	39%
Carbohydrate	30.9 g	77%
Fiber	1.60 g	65%
Total sugars	17.0 g	86%
Sodium	125 mg	61%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (170 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.16 g	1.27 g	4%
Total lipid (fat)	4.90 g	2.88 g	6%
Carbohydrate, by difference	52.5 g	30.9 g	19%
Energy	240 kcal	141 kcal
Alcohol, ethyl	0 g	0 g
Water	108 g	63.4 g
Total Sugars	28.8 g	17.0 g
Fiber, total dietary	2.72 g	1.60 g	10%
Cholesterol	3.40 mg	2.00 mg	1%
Fatty acids, total saturated	1.13 g	0.67 g	6%
Fatty acids, total monounsaturated	1.54 g	0.90 g
Fatty acids, total polyunsaturated	1.24 g	0.73 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	5.10 mg	3.00 mg	0%
Iron, Fe	0.92 mg	0.54 mg	5%
Magnesium, Mg	59.5 mg	35.0 mg	14%
Phosphorus, P	52.7 mg	31.0 mg	4%
Potassium, K	802 mg	472 mg	17%
Sodium, Na	213 mg	125 mg	9%
Zinc, Zn	0.31 mg	0.18 mg	3%
Copper, Cu	0.12 mg	0.072 mg	14%
Selenium, Se	2.55 µg	1.50 µg	5%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	18.7 µg	11.0 µg
Vitamin A, RAE	107 µg	63.0 µg	12%
Carotene, beta	723 µg	425 µg
Carotene, alpha	685 µg	403 µg
Vitamin E (alpha-tocopherol)	0.65 mg	0.38 mg	4%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	47.6 µg	28.0 µg
Vitamin C, total ascorbic acid	25.7 mg	15.1 mg	29%
Thiamin	0.092 mg	0.054 mg	8%
Riboflavin	0.12 mg	0.070 mg	9%
Niacin	1.05 mg	0.62 mg	7%
Vitamin B-6	0.39 mg	0.23 mg	23%
Folate, total	30.6 µg	18.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	22.6 mg	13.3 mg	4%
Vitamin K (phylloquinone)	51.0 µg	30.0 µg	43%
Folic acid	0 µg	0 µg
Folate, food	30.6 µg	18.0 µg
Folate, DFE	30.6 µg	18.0 µg	8%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.031 g	0.018 g
SFA 6:0	0.022 g	0.013 g
SFA 8:0	0.012 g	0.0070 g
SFA 10:0	0.029 g	0.017 g
SFA 12:0	0.034 g	0.020 g
SFA 14:0	0.11 g	0.064 g
SFA 16:0	0.62 g	0.36 g
SFA 18:0	0.23 g	0.14 g
MUFA 18:1	1.48 g	0.87 g
PUFA 18:2	1.10 g	0.65 g
PUFA 18:3	0.14 g	0.081 g
PUFA 20:4	0.0017 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.024 g	0.014 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.020 g	0.012 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709561: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat plantain

USDA lists 8 preparations of plantain. The plantain page puts them side by side, per 100 g and per portion.

Compare every plantain preparation

Next questions

Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov