Scientifically Proven Nutrition Facts Of Plantains

scientifically proven nutrition facts of plantains

The nutrition facts of plantains makes it an ideal healthy food, it has been scientifically proven that plantain has more potassium than bananas… with about 499 mg of potassium and many other nutrients which make it a healthy food.

Plantains are banana look alike but they way different, plantain remained one of the super staple sources of carbohydrates.

Plantains are best cooked in order to get all of the nutrition, Cooked plantains are nutritionally very similar to a potato calorie-wise, but contain more of some vitamins and minerals.

They are a rich source of fiber, vitamins A, C, and B-6, and the minerals magnesium.

Scientifically Proven Nutrition Facts Of Plantains:

Vitamins In Plantain:

Vitamin A.

One of the scientifically proven nutrition facts of plantains is its content of vitamin A.

The vitamin A in plantains helps your body maintain healthy growth, good vision, immune function, reproduction and healthy epithelial tissue (thin tissue that covers the body, body cavities and composes organs). Health experts recommend that you get vitamin A from foods (like plantain, carrots, cantaloupe, etc.) rather than from supplements.

Vitamin C:

The vitamin C (L-ascorbic acid) in plantains actually acts as an antioxidant. Antioxidants are substances that may delay cell damage.

Vitamin C promotes resistance to infection, boosts bone and dental health, and helps your body absorb iron in food. The vitamin is also required for the biosynthesis of collagen—an essential component of connective tissue that plays a role in wound healing.

Vitamin B6:

The vitamin B-6 in plantains plays an important for proper energy metabolism and is important for brain development during pregnancy and infancy. Some researchers are also investigating whether or not the vitamin may play a role in the prevention of cardiovascular disease.

Minerals In Plantains:


Magnesium is a mineral that’s crucial to the body’s function.

Magnesium is very essential to our day to day health functions, this mineral helps keep our blood pressure normal, makes our bones strong, and the heart rhythm steady. My dear, it will make sense to say that plantain is crucial to our overall health.


This mineral also found in plantain helps your muscles work well, including the muscles that control your heartbeat and breathing.

Since Potassium comes from the food you eat, hence the need for us to identify all the nutrition facts of plantain and here we are! “happy you, if you’re reading this post”.

Furthermore, your body uses the potassium it needs. The extra potassium that your body does not need is removed from your blood by your kidneys.

Iron In Plantains:

Iron is one of the most vital minerals. While all human cells contain iron, it is mostly found in red blood cells.

The health benefits of iron include eliminating fatigue, and also plays a vital role in immune system function, treating anemia, boosting hemoglobin, and much more.

Iron overdoses are rare and most of the time, if there is more iron in the body than necessary, the body will save it for future use.


Phosphorus is a mineral found in your bones. Along with calcium, phosphorus is needed to build strong healthy bones, as well as, keeping other parts of your body healthy.

Plantains Also Contain Fiber:

Fiber is understandably important because of its power to promotes bowel regularity. Fiber helps softens your stool and increases stool’s overall size and weight. It helps to prevent constipation also.

The 3.5 grams in each serving of plantain consist of fiber. This is 14 percent of the daily value for fiber of 25 grams.

Eating a high-fiber diet may also reduce your risk of hemorrhoids and small pouches in your large intestine known as diverticular disease, according to the Mayo Clinic. Fiber also increases fullness, slows digestion, and might help manage cholesterol.

Ways You Can Eat Plantains:

Can Be cooked:

nutrition facts of plantain

Plantains can be cooked at any stage ripe or green, ripe ones can be eaten raw. It’s sweeter when it’s ripe and its color changes from green to yellow just like bananas.

Green plantains are firm and starchy. The Yellow riped ones are softer and starchy yet sweet.

Steam-cooked plantains are considered a super-nutritious food for infants and the elderly… and it can as well work for you too.

Dried Flour: nutrition facts of plantain

Plantains are also dried and ground into flour; which in many ways forms an important foodstuff.


In southern India and many places in Africa, dried plantain powder is mixed with a little bit of fennel seed powder and boiled in milk or water to make baby food to feed babies until they are one year old.

Scientifically Proven Nutrition Facts Of Plantains And Other Healthy Benefits.

Plantain For Diabetes:

Unripe plantain has low sugar which makes it a good diet for diabetic patients because it cannot trigger or worsen their already high blood sugar level.

Psyllium contained in plantain can help to control blood sugar level, therefore constant eating of unripe plantain can aid in the prevention and treatment of diabetes.


Plantain contains potassium and leucocyanidin which can work as antiulcer. It helps to promote as well as increase the secretion of mucus in the stomach, and much more. The dry form of plantain provides ulcer healing and reduces the risk of developing gastric ulcers. Plantain goes a long way as the natural treatment and prevention of ulcers.

Menstrual Pain:

Plantain which is rich in potassium and vitamin B6 will help greatly in relieving menstrual pain. Eating plantain aids in controlling the symptoms of premenstrual such as bloating and depression. Isn’t it great?


Free radicals can lead to premature aging diseases and cancer, but with frequent intake of plantain which has got lots of vitamin C which is a good antioxidant to help fight free radicals and the damages, it might bring.

Plantain Contains Good Carbs:

Carbohydrates provide energy for your body and are the preferred source of energy for your nervous system and your brain. Sugars, starches, and fiber are the three types of carbohydrates. A 1-cup serving of sliced cooked plantains contains 48 grams of carbohydrates.

Fats In Plantains:

There is very little fat in plantains, raw or ripe. But when plantains are fried they absorb the oil they are fried in and can become a fatty food. “More reason why I advocate for naturally cooked foods.” or what do you think?…

A 100-gram serving of plantain chips contains 36 grams of fat. The type of fat in the chips will depend on the oil used for frying.

Protein In Plantains:

Plantains are not a significant source of protein. Yet, a one-cup serving can provide you with just 2 grams of protein.


Plantains, when cooked, can be delicious… combined with its scientifically proven nutrition facts as listed above, you can go on and enjoy while you also nourish your body for a better healthy living.

Nevertheless, I urge you to visit your health officer for all health issues.


About Buchi Trevo 30 Articles
(Buchi Trevo) I love living healthy and I enjoy eating healthy foods too... A health coach and a nutritionist at Buchi-Trevo... drop a comment and let us connect.


  1. Cool stuff, you are really killing it with your nice articles, keep it flying, it’s really nice connecting with you, hope we can work together.

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