Plantains (Green, Fried) – Nutritional Information & Ingredients Overview
Plantains are a versatile and nutritious fruit that is often enjoyed in various forms across many cultures, particularly in Latin American, Caribbean, and African cuisines. When prepared as fried green plantains, they offer a satisfying, crispy treat that is both flavorful and packed with essential nutrients. This version of fried plantains provides a unique balance of carbohydrates, fats, and fibers, making it an ideal dish for a hearty snack or side.
Ingredients
- Plantains (green, unripe)
(Other ingredients: Oil for frying, salt, optional seasonings)
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Energy | 309 kcal |
| Protein | 1.5 g |
| Fat | 11.81 g |
| Saturated Fat | 3.69 g |
| Carbohydrates | 49.17 g |
| Fiber | 3.5 g |
| Sugar | 3.63 g |
| Calcium | 4 mg |
| Iron | 0.67 mg |
| Magnesium | 58 mg |
| Phosphorus | 44 mg |
| Potassium | 482 mg |
| Sodium | 2 mg |
| Zinc | 0.23 mg |
| Copper | 0.183 mcg |
| Manganese | 0.188 mg |
| Selenium | 0 mcg |
| Vitamin C | 3.4 mg |
| Thiamine (B1) | 0.047 mg |
| Riboflavin (B2) | 0.102 mg |
| Niacin (B3) | 0.818 mg |
| Vitamin B6 | 0.264 mg |
| Folate (B9) | 15 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 60 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Fried plantains themselves are typically free from common allergens like nuts, gluten, and dairy. However, depending on the oil used for frying, it is important to verify if the oil contains any allergens, such as soy or sesame. For those with specific dietary concerns or food sensitivities, using a safe, allergy-friendly oil such as olive oil or sunflower oil can help ensure this dish remains allergen-free.
Dietary Preferences
- Vegetarian
- Vegan
- Gluten-Free
- Dairy-Free
- Nut-Free
- Soy-Free (if using non-soy oil for frying)
Health Benefits & Advice
Fried green plantains offer numerous health benefits, including:
- Rich in Potassium: Plantains are an excellent source of potassium, which is vital for heart health and maintaining fluid balance.
- High in Fiber: The fiber content in plantains supports digestive health and helps regulate blood sugar levels.
- Source of Magnesium: Magnesium is essential for muscle and nerve function, and plantains provide a moderate amount of this important mineral.
- Vitamin A: A serving of fried plantains contributes to maintaining healthy skin and vision, thanks to their Vitamin A content.
- Energy Boosting: With a high carbohydrate content, fried plantains provide a quick source of energy, making them a great addition to pre- or post-workout meals.
Preparation Tips
When preparing green plantains for frying, make sure to:
- Peel the Plantains: Green plantains are tougher than ripe ones, so use a sharp knife to cut off the ends and score the skin lengthwise before removing it.
- Slice Properly: Slice the plantains into thin discs or diagonal pieces for a crispy, golden exterior when fried.
- Choose the Right Oil: For a healthier version, consider frying with heart-healthy oils like olive oil or avocado oil. These oils will not only enhance the flavor but also provide added nutrients.
- Serve with Dips: Fried plantains are delicious when paired with a variety of dips. Try serving them with a tangy guacamole, garlic sauce, or a sweet and spicy salsa for added flavor.
Conclusion
Fried green plantains are a delectable and versatile dish, providing a rich source of carbohydrates, fiber, and essential vitamins and minerals. Whether enjoyed as a snack, side dish, or as part of a larger meal, they offer both flavor and nutritional value. By choosing healthy oils and preparing them thoughtfully, fried plantains can be a satisfying and nutrient-packed addition to any diet, catering to a variety of dietary needs and preferences.
Enjoy this easy-to-make treat as part of your next meal or as a snack to fuel your day!
