Plantains (Cooked)
Plantains are a versatile and nutrient-rich fruit that is widely enjoyed in many cuisines, especially in tropical regions. When cooked, plantains take on a delightful texture and flavor, making them a popular choice for both savory and sweet dishes. Whether fried, boiled, or baked, they offer a great balance of carbohydrates and fiber, while providing essential vitamins and minerals.
Nutritional Information (Per 100g of Cooked Plantains):
| Nutrient | Amount |
|---|---|
| Energy | 116.0 kcal |
| Protein | 0.79 g |
| Total Fat | 0.18 g |
| Saturated Fat | 0.069 g |
| Carbohydrates | 31.15 g |
| Fiber | 2.3 g |
| Sugar | 14.0 g |
| Calcium | 2.0 mg |
| Iron | 0.58 mg |
| Magnesium | 32.0 mg |
| Phosphorus | 28.0 mg |
| Potassium | 465.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.13 mg |
| Copper | 0.066 mcg |
| Manganese | 0.0 mg |
| Selenium | 1.4 mcg |
| Vitamin C | 10.9 mg |
| Thiamin (B1) | 0.046 mg |
| Riboflavin (B2) | 0.052 mg |
| Niacin (B3) | 0.756 mg |
| Vitamin B6 | 0.24 mg |
| Folate | 26.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 45.0 mcg |
| Vitamin E | 0.13 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Plantains are naturally gluten-free, dairy-free, and do not contain common allergens such as nuts, soy, or shellfish. They are a safe option for most people, including those with gluten sensitivity or allergies. However, as with any food, it is essential to check for potential cross-contamination if you have specific allergies or sensitivities.
Dietary Preferences:
- Gluten-Free: Plantains are naturally gluten-free, making them an excellent choice for individuals following a gluten-free diet.
- Vegan & Vegetarian: Plantains are plant-based, making them suitable for both vegan and vegetarian diets.
- Low in Fat: With just 0.18 grams of total fat per 100g serving, plantains are a low-fat food option.
- Rich in Fiber: With 2.3 grams of fiber per serving, plantains help promote digestive health and can contribute to satiety.
- Good Source of Potassium: Plantains are a rich source of potassium (465 mg per 100g), which is essential for maintaining healthy blood pressure and muscle function.
Culinary Tips:
Plantains can be enjoyed in a variety of ways. When ripe, plantains are often used in sweet dishes, whereas green plantains are more commonly found in savory preparations. Here are a few ideas for incorporating plantains into your meals:
- Fried Plantains: Slice and fry ripe plantains for a crispy, sweet snack or side dish.
- Baked Plantains: Roast plantains in the oven with a touch of cinnamon and honey for a healthy dessert.
- Boiled Plantains: Boil green plantains for a hearty side dish to accompany stews or grilled meats.
- Plantain Chips: Slice green plantains thinly, season, and bake for a crunchy snack.
Conclusion:
Plantains are a highly nutritious and versatile ingredient that can be incorporated into a wide range of dishes. Whether you’re enjoying them fried as a snack or boiled as a side, plantains are a great source of energy, fiber, and essential vitamins and minerals. With their naturally low-fat content and rich potassium levels, plantains offer numerous health benefits and are a fantastic addition to any diet.
