The New Complete Book of Food

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r Plantain

Nutritional Profile

Energy value (calories per serving): Low

Protein: Low

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Low

Major vitamin contribution: B vitamins, vitamin C

Major mineral contribution: Potassium, magnesium

About the Nutrients in This Food

Plantains are a variety of banana, but unlike “eating bananas,” they do not

convert their starches to sugar as they mature. Even ripe plantains must be

cooked before serving.

The plantain is classified botanically as a vegetable; the banana is

classified as a fruit. Nutritionally, the plantain has up to 14 times as much

vitamin A, two times as much vitamin C, and one-third more potassium

than the banana.

One-half cup boiled plantain slices has 2 g dietary fiber, 700 IU vita-

min A (30 percent of the RDA for a woman, 24 percent of the RDA for a

man), 8.4 mg vitamin C (11 percent of the RDA for a woman, 9 percent of

the RDA for a man), and 358 mg potassium (72 percent as much potassium

as eight ounces fresh orange juice).

NOTE: Unripe plantains, like unripe bananas, contain proteins that

inhibit the actions of amylase, an enzyme required to digest starch and

other complex carbohydrates.

The Most Nutritious Way to Serve This Food

Cooked.

Diets That May Restrict or Exclude This Food

Controlled potassium diet