Food · Fruits and Fruit Juices

Plantain nutrition facts

A typical portion of plantain (1 whole; 180 g, raw) has 220 calories and 2g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 117 calories (overripe, raw) to 145 (underripe, raw).

Nutrition Facts

Serving size1 whole (180g)

AmountPortion

Amount per serving

Calories220

% Daily Value*

Total Fat 0.5g1%

Saturated Fat 0g0%

Trans Fat not declared

Cholesterol 0mg0%

Sodium 5mg0%

Total Carbohydrate 57g21%

Dietary Fiber 3g11%

Total Sugars 32g

Includes Added Sugars not declared

Protein 2g5%

Vitamin D 0mcg0%

Calcium 10mg0%

Iron 1mg6%

Potassium 880mg19%

* 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 Plantain, raw, scaled to the portion. Check the USDA record.

Protein per 100 g: 1.3g; more than 19% of 8,218 USDA reference foods
Calories per 100 g: 122; more than 34% of reference foods
Sodium per 100 g: 4mg; more than 10% of reference foods

1 whole weighs 180 g in USDA's record for Plantain, raw (FDC 2709560); across 5 records of plantain USDA weighs it at 180 to 235 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 94% carbohydrate, 2% fat and 4% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin K52 µg in 1 whole (180 g), 43% of the Daily Value
Vitamin C33 mg in 1 whole (180 g), 37% of the Daily Value
Vitamin B60.4 mg in 1 whole (180 g), 26% of the Daily Value
Magnesium65 mg in 1 whole (180 g), 15% of the Daily Value
Copper0.1 mg in 1 whole (180 g), 15% of the Daily Value
Vitamin A101 µg RAE in 1 whole (180 g), 11% of the Daily Value
Riboflavin0.1 mg in 1 whole (180 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709560), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of plantain USDA describes

Underripe has the most calories per 100 g (145); the fewest: Overripe (117)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 8 USDA descriptions of plantain, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Plantain, raw	122	1.3 g	0.4 g	4 mg
Plantain, cooked, no added fat	122	1.3 g	0.4 g	120 mg
Plantain, cooked, fat added, NS as to fat type	141	1.3 g	2.9 g	125 mg
Plantain, cooked with butter or margarine	138	1.3 g	2.5 g	133 mg
Plantain, cooked with oil	144	1.3 g	3.2 g	116 mg
Plantains, underripe, raw	145	1.2 g	0.7 g	0 mg
Plantains, overripe, raw	117	1.2 g	1 g	0 mg
Plantains, ripe, raw	123	1.2 g	0.9 g	0 mg

Every nutrient in this record (65)

The portion is 1 whole (180 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	2.34 g	1.30 g	5%
Total lipid (fat)	0.63 g	0.35 g	1%
Carbohydrate, by difference	57.4 g	31.9 g	21%
Energy	220 kcal	122 kcal
Alcohol, ethyl	0 g	0 g
Water	117 g	65.2 g
Total Sugars	31.5 g	17.5 g
Fiber, total dietary	3.06 g	1.70 g	11%
Cholesterol	0 mg	0 mg	0%
Fatty acids, total saturated	0 g	0 g	0%
Fatty acids, total monounsaturated	0 g	0 g
Fatty acids, total polyunsaturated	0 g	0 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	5.40 mg	3.00 mg	0%
Iron, Fe	0.99 mg	0.55 mg	6%
Magnesium, Mg	64.8 mg	36.0 mg	15%
Phosphorus, P	57.6 mg	32.0 mg	5%
Potassium, K	877 mg	487 mg	19%
Sodium, Na	7.20 mg	4.00 mg	0%
Zinc, Zn	0.34 mg	0.19 mg	3%
Copper, Cu	0.13 mg	0.074 mg	15%
Selenium, Se	2.70 µg	1.50 µg	5%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	0 µg	0 µg
Vitamin A, RAE	101 µg	56.0 µg	11%
Carotene, beta	823 µg	457 µg
Carotene, alpha	788 µg	438 µg
Vitamin E (alpha-tocopherol)	0 mg	0 mg	0%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	54.0 µg	30.0 µg
Vitamin C, total ascorbic acid	33.1 mg	18.4 mg	37%
Thiamin	0.11 mg	0.062 mg	9%
Riboflavin	0.14 mg	0.076 mg	11%
Niacin	1.21 mg	0.67 mg	8%
Vitamin B-6	0.44 mg	0.24 mg	26%
Folate, total	39.6 µg	22.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	24.3 mg	13.5 mg	4%
Vitamin K (phylloquinone)	51.8 µg	28.8 µg	43%
Folic acid	0 µg	0 µg
Folate, food	39.6 µg	22.0 µg
Folate, DFE	39.6 µg	22.0 µg	10%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g	% DV
SFA 4:0	0 g	0 g
SFA 6:0	0 g	0 g
SFA 8:0	0 g	0 g
SFA 10:0	0 g	0 g
SFA 12:0	0 g	0 g
SFA 14:0	0 g	0 g
SFA 16:0	0 g	0 g
SFA 18:0	0 g	0 g
MUFA 18:1	0 g	0 g
PUFA 18:2	0 g	0 g
PUFA 18:3	0 g	0 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0 g	0 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

Source: USDA FoodData Central, FDC 2709560: 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 plantain?

220 in 1 whole (180 g) of raw; 117 to 145 per 100 g across USDA's descriptions.

How much protein is in plantain?

2g in 1 whole; 1.3 g per 100 g.

How much sodium is in plantain?

5mg in 1 whole; 4 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