Plantains Benefits

Plantains are much more popular in the United States and Europe, but an important staple for people in tropical countries. In fact, their taste pretty awful raw, sweet, and starchier equivalent to the banana. However, cooked plantains benefits are nutritionally and calorie-wise very similar to potatoes, but contain more vitamins and minerals.

Unlike dessert bananas, plantains differ greatly from Cavendish bananas’ sweet taste and are usually cooked before serving.

There are different ways of cooking and consuming this nutrient-dense food in the United States and Europe.

Plantains are sometimes called green bananas, so don’t be fooled by their banana-like characteristics. and they are preferred for their unique taste.

Plantains look like bananas and are versatile and considered whole foods to their rich sources of fiber, vitamins A, C, and B-6, and the minerals magnesium and potassium.

This article will explore Plantains’ nutrition and health benefits.

Plantain Nutritional Facts

As a staple food, plantains are rich sources of complex carbohydrates, vitamins, and minerals.

Nutrient content per 100 grams, according to the United States Department of Agriculture (USDA).

Water – 74.91 grams
Energy – 89 kcal
Protein Fat – 1.09 grams
Fat – 0.33 grams
Carbohydrate – 22.84 grams
Fiber – 2.6 grams
Sugar – 12.23 grams
Starch – 5 grams
Calcium – 5 mg
Iron – 0.26 mg
Magnesium – 27 mg
Phosphorus – 22 mg
Potassium – 358 mg
Sodium – 1 mg
Zinc – 0.15 mg

Plantains Benefits For Health

Keep in mind that Plantains are not the cure for any disease. Its consumption can prove to be helpful to some extent in preventing the disease and reducing the effect of its symptoms.

Digestive Health

The amount of fiber in Plantains is 2.6 grams. Eating a high-fiber diet can help with digestive problems, but if Plantains are eaten continuously, the digestive system becomes unable to digest the fiber. This can cause problems like gas, bloating, and abdominal cramps.

Fiber is great for your gut health and your digestion. It can reduce the risk of hemorrhoids and small pouches in your large intestine and help manage cholesterol while keeping your digestive health in check.

Heart Health

The benefits of eating Plantains have also been seen for heart health. A scientific study has given that bananas contain a good amount of potassium, which can help keep blood pressure normal and perform cardiac functions properly. Not only this, but Plantains also contain vitamin B6, which is considered essential for heart health.

High in antioxidants

Plantains naturally contain beneficial plant compounds, these compounds act as antioxidants and may help boost your immune system.

As antioxidants, they help your body fight aging, heart disease, and free radicals.

Weight management

The fiber and starch in Plantains are complex carbs that are less processed than simple carbs and digest more slowly. They keep you full for a long time after a meal, which leads to less appetite and easier weight loss.

Controls cholesterol

Plantains provide a good amount of resistant starch. Regular consumption can help control cholesterol levels and reduce the incidence of stroke.


Like bananas, plantains are a good source of several vital nutrients, including potassium, magnesium, vitamin C, fiber, and other important antioxidant compounds.

Plantains’ nutritional content and potential health benefits are similar to bananas, but Plantains are not eaten raw.

Plantains can also be found easily in supermarkets and grocery stores. According to a scientific study, 225 grams to 260 grams of Plantains can be eaten daily.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional