Food · Fruits and Fruit Juices
Green plantains nutrition facts
A typical portion of green plantains (1 plantain; 267 g, raw) has 410 calories and 3g of protein (USDA FoodData Central). USDA lists 4 descriptions of it: per 100 g they range from 121 calories (boiled) to 358 (green plantain with cracklings, Puerto Rican style).
Nutrition Facts
* 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 for Plantains, green, raw, 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
- 152
- more than 43% of reference foods
- Sodium per 100 g
- 2mg
- more than 6% of reference foods
1 plantain weighs 267 g in USDA's record for Plantains, green, raw (FDC 168215).
Where the calories come from: 96% carbohydrate, 0% fat and 3% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C54 mg in 1 plantain (267 g), 60% of the Daily Value
- Copper0.3 mg in 1 plantain (267 g), 34% of the Daily Value
- Magnesium109 mg in 1 plantain (267 g), 26% of the Daily Value
- Thiamin0.3 mg in 1 plantain (267 g), 22% of the Daily Value
- Riboflavin0.3 mg in 1 plantain (267 g), 21% of the Daily Value
- Manganese0.3 mg in 1 plantain (267 g), 13% of the Daily Value
- Vitamin B60.2 mg in 1 plantain (267 g), 11% of the Daily Value
Source: USDA FoodData Central (FDC 168215), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of green plantains USDA describes
Puerto Rican style has the most calories per 100 g (358); the fewest: Boiled (121)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Plantains, green, raw | 152 | 1.3 g | 0.1 g | 2 mg |
| Green plantain with cracklings, Puerto Rican style | 358 | 13.2 g | 22.8 g | 349 mg |
| Plantains, green, fried | 309 | 1.5 g | 11.8 g | 2 mg |
| Plantains, green, boiled | 121 | 1.1 g | 0.1 g | 2 mg |
Every nutrient in this record (83)
The portion is 1 plantain (267 g); % DV is for that portion.
Energy, macronutrients and sugars (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 3.34 g | 1.25 g | 7% |
| Total lipid (fat) | 0.19 g | 0.070 g | 0% |
| Carbohydrate, by difference | 97.9 g | 36.7 g | 36% |
| Ash | 2.46 g | 0.92 g | |
| Energy | 406 kcal | 152 kcal | |
| Starch | 85.4 g | 32.0 g | |
| Sucrose | 0.48 g | 0.18 g | |
| Glucose | 2.91 g | 1.09 g | |
| Fructose | 2.72 g | 1.02 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Water | 163 g | 61.1 g | |
| Total Sugars | 6.11 g | 2.29 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 5.87 g | 2.20 g | 21% |
| Fatty acids, total trans | 0.0053 g | 0.0020 g | |
| Fatty acids, total saturated | 0.32 g | 0.12 g | 2% |
| Fatty acids, total monounsaturated | 0.051 g | 0.019 g | |
| Fatty acids, total polyunsaturated | 0.083 g | 0.031 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 5.34 mg | 2.00 mg | 0% |
| Iron, Fe | 2.00 mg | 0.75 mg | 11% |
| Magnesium, Mg | 109 mg | 41.0 mg | 26% |
| Phosphorus, P | 82.8 mg | 31.0 mg | 7% |
| Potassium, K | 1,151 mg | 431 mg | 24% |
| Sodium, Na | 5.34 mg | 2.00 mg | 0% |
| Zinc, Zn | 0.48 mg | 0.18 mg | 4% |
| Copper, Cu | 0.31 mg | 0.12 mg | 34% |
| Manganese, Mn | 0.29 mg | 0.11 mg | 13% |
Vitamins (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 53.9 mg | 20.2 mg | 60% |
| Thiamin | 0.27 mg | 0.10 mg | 22% |
| Riboflavin | 0.27 mg | 0.10 mg | 21% |
| Niacin | 1.47 mg | 0.55 mg | 9% |
| Pantothenic acid | 1.42 mg | 0.53 mg | |
| Vitamin B-6 | 0.19 mg | 0.070 mg | 11% |
| Folate, total | 74.8 µg | 28.0 µg | |
| Folate, food | 74.8 µg | 28.0 µg |
Fatty acids (42)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.021 g | 0.0080 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.0053 g | 0.0020 g | |
| SFA 10:0 | 0.0053 g | 0.0020 g | |
| SFA 12:0 | 0.0053 g | 0.0020 g | |
| SFA 14:0 | 0.011 g | 0.0040 g | |
| SFA 16:0 | 0.15 g | 0.058 g | |
| SFA 18:0 | 0.10 g | 0.039 g | |
| SFA 20:0 | 0.0053 g | 0.0020 g | |
| MUFA 18:1 | 0.043 g | 0.016 g | |
| PUFA 18:2 | 0.067 g | 0.025 g | |
| PUFA 18:3 | 0.016 g | 0.0060 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| SFA 22:0 | 0.0027 g | 0.0010 g | |
| MUFA 14:1 | 0 g | 0 g | |
| MUFA 16:1 | 0.0080 g | 0.0030 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 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 | |
| SFA 15:0 | 0.0027 g | 0.0010 g | |
| SFA 17:0 | 0.0027 g | 0.0010 g | |
| SFA 24:0 | 0.0027 g | 0.0010 g | |
| TFA 16:1 t | 0 g | 0 g | |
| TFA 18:1 t | 0.0053 g | 0.0020 g | |
| TFA 22:1 t | 0 g | 0 g | |
| TFA 18:2 t not further defined | 0 g | 0 g | |
| PUFA 18:2 CLAs | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 16:1 c | 0.0080 g | 0.0030 g | |
| MUFA 18:1 c | 0.037 g | 0.014 g | |
| PUFA 18:2 n-6 c,c | 0.067 g | 0.025 g | |
| MUFA 22:1 c | 0 g | 0 g | |
| PUFA 18:3 n-6 c,c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.0053 g | 0.0020 g | |
| Fatty acids, total trans-polyenoic | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 168215: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in green plantains?
410 in 1 plantain (267 g) of raw; 121 to 358 per 100 g across USDA's descriptions.
How much protein is in green plantains?
3g in 1 plantain; 1.3 g per 100 g.
How much sodium is in green plantains?
5mg in 1 plantain; 2 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov