Super source
Carbohydrate
29.5 g · 11% DV target
A starchy staple in tropical regions, the plantain is a member of the banana family that is almost always consumed cooked due to its high starch content.
Unlike dessert bananas, plantains contain significant resistant starch (a type of fibre that escapes digestion), which acts as a prebiotic to fuel beneficial gut bacteria.
Cooking methods significantly alter the glycemic response; boiling plantains results in a lower blood sugar spike compared to frying, which increases caloric density and reduces resistant starch levels.
They are a concentrated source of potassium, which helps regulate fluid balance and supports normal blood pressure levels by easing tension in blood vessel walls.
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
29.5 g · 11% DV target
10.3 g · 21% DV target
43.3 μg · 5% DV target
16.7 mg · 19% DV target
0.30 mg · 18% DV target
500 mg · 11% DV target
No diet tags available.
Seasonality has not been estimated for this ingredient yet.
Store at room temperature until the skin turns black for maximum sweetness.
Cold temperatures can stall the ripening process and damage the texture.
Plantains have a relatively low carbon footprint compared to animal products, though transport emissions vary. [5]
While they look like large bananas, plantains are botanically treated more like potatoes in many cuisines because their starch doesn't fully convert to sugar unless they are extremely overripe.