Calories in Plantains: Per 100 g, Per Serving & Nutrition Facts
122 kcal (510 kJ) per 100 g · P/F/C 1.3/0.4/32 g
Serving (one, 270 g) — 329 kcal (1,378 kJ) · Nutri-Score B
Figures are for: Plantain, raw
Per 100 g: sugar: medium saturated fat: low salt: low fiber: low
Are plantains healthy?
Yes. On their nutrient profile, plantains are a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- Counts toward your fruit and vegetables: a 270 g serving is 68% of the 400 g a day the WHO advises.
- Fiber: 4.6 g per serving — 18% of the 25 g a day the WHO recommends.
A typical serving (one, 270 g) has 329 kcal, 3.5 g protein, 1.1 g fat and 86 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Plantains are starchy cooking bananas, eaten fried, boiled or baked rather than raw.
How many calories in plantains: per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 270 g |
|---|---|---|
| Calories | 122 kcal | 329 kcal |
| Energy (kilojoules) | 510 kJ | 1,378 kJ |
| Protein | 1.3 g | 3.5 g |
| Fat | 0.4 g | 1.1 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 32 g | 86 g |
| incl. sugars | 18 g | 47 g |
| incl. fiber | 1.7 g | 4.6 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 169130, “Plantains, yellow, raw” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 4%fat 3%carbs 93%
Vitamins and minerals in plantains
Per 100 g, the standouts are vitamin K — 29 mcg, 24% of the Daily Value; vitamin C — 18 mg, 20% of the Daily Value; vitamin B6 — 0.24 mg, 14% of the Daily Value.
| Nutrient | Per 100 g | Serving: one, 270 g | % DV |
|---|---|---|---|
| Vitamin A | 56 mcg | 151 mcg | 17% |
| Vitamin C | 18 mg | 50 mg | 55% |
| Vitamin K | 29 mcg | 78 mcg | 65% |
| Thiamin (B1) | 0.06 mg | 0.17 mg | 14% |
| Riboflavin (B2) | 0.08 mg | 0.21 mg | 16% |
| Niacin (B3) | 0.67 mg | 1.8 mg | 11% |
| Vitamin B6 | 0.24 mg | 0.65 mg | 38% |
| Folate (B9) | 22 mcg | 59 mcg | 15% |
| Potassium | 487 mg | 1,315 mg | 28% |
| Magnesium | 36 mg | 97 mg | 23% |
| Phosphorus | 32 mg | 86 mg | 7% |
| Iron | 0.55 mg | 1.5 mg | 8% |
| Copper | 0.07 mg | 0.2 mg | 22% |
| Manganese | 0.14 mg | 0.39 mg | 17% |
| Selenium | 1.5 mcg | 4.1 mcg | 7% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Plantains, yellow, raw” (FDC ID 169130, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Plantains calories by weight, 50–300 g
150 g of plantains has 183 calories and 200 g has 244. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 61 | 0.7 / 0.2 / 16 | 0.9 |
| 100 g | 122 | 1.3 / 0.4 / 32 | 1.7 |
| 150 g | 183 | 2 / 0.6 / 48 | 2.6 |
| 200 g | 244 | 2.6 / 0.8 / 64 | 3.4 |
| 250 g | 305 | 3.3 / 1 / 80 | 4.3 |
| 270 g — typical serving | 329 | 3.5 / 1.1 / 86 | 4.6 |
| 300 g | 366 | 3.9 / 1.2 / 96 | 5.1 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A serving (one, 270 g) is 329 kcal — roughly 1 h 48 min of easy walking or 41 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Plantains: swaps and alternatives
No need to swap: plantains get grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 18 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 270 g, a typical serving of plantains.
Plantains vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Artichokes | 47 | 3.3 / 0.2 / 11 |
| Kale | 49 | 4.3 / 0.9 / 9.2 |
| Eggplant | 62 | 1.2 / 3.6 / 9 |
| Green Peas | 72 | 4.5 / 0.3 / 15 |
| Plantains | 122 | 1.3 / 0.4 / 32 |
| Coleslaw | 148 | 1 / 12 / 11 |
| Avocado | 160 | 2 / 15 / 8.7 |
FAQ
How many calories are in 100 g of plantains?
100 g of plantains has 122 calories, with 1.3 g protein, 0.4 g fat and 32 g carbohydrates (1.7 g fiber).
How many calories are in a serving of plantains?
A serving (one, 270 g) has 329 calories: 3.5 g protein, 1.1 g fat and 86 g carbs.
What are the macros of plantains?
Per 100 g: 1.3 g protein, 32 g carbs and 0.4 g fat. By calories that's about 4% protein, 93% carbs and 3% fat.
How long do you have to walk to burn a serving of plantains?
About 1 h 48 min of easy walking or 41 min of cycling for a 70 kg (154 lb) person — that's the 329 calories in a serving (one, 270 g).
What vitamins and minerals are in plantains?
Per 100 g, plantains are richest in vitamin K (29 mcg, 24% DV), vitamin C (18 mg, 20% DV), vitamin B6 (0.24 mg, 14% DV) — from USDA FoodData Central record 169130.
How much fiber is in plantains?
100 g of plantains has 1.7 g of fiber; a serving (one, 270 g) has 4.6 g — 18% of the 25 g a day the WHO recommends.
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