Food Nutrient Profile - Yellow Plantains

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Nutrients in 100 grams of Yellow Plantains

Raw Yellow Plantains (Musa X paradisiaca).

Macros Ratio

Protein Fat Carbs
4%
2%
94%
100 g ▼

Macro Nutrients

Yellow Plantains
Energy122 kcal
4.2%
Raw Yellow Plantains provide 122kcal of Energy per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.35 g
0.36%
Raw Yellow Plantains provide 0.35g of Fat per 100 grams, meeting 0.36% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0 g
0%
Raw Yellow Plantains provide 0g of Saturated Fat per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30 g
0%
Raw Yellow Plantains provide 0g of Omega 3 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60 g
0%
Raw Yellow Plantains provide 0g of Omega 6 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Yellow Plantains provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate32 g
24.5%
Raw Yellow Plantains provide 32g of Carbohydrate per 100 grams, meeting 24.5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars17.5 g
24%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Yellow Plantains provide 17.5g of Sugars per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose8.64 g
12%
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Raw Yellow Plantains provide 8.64g of Fructose per 100 grams, meeting 12% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Glucose8.7 g
%
Raw Yellow Plantains provide 8.7g of Glucose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Sucrose0.18 g
%
Raw Yellow Plantains provide 0.18g of Sucrose per 100 grams, meeting % of the Recommended Dietary Allowance (RDA) of g for Men 19-50 years
Fiber1.7 g
4.47%
Raw Yellow Plantains provide 1.7g of Fiber per 100 grams, meeting 4.47% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.3 g
2.32%
Raw Yellow Plantains provide 1.3g of Protein per 100 grams, meeting 2.32% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Yellow Plantains
Vitamin A56 μg
6.22%
RAE, retinol activity equivalents
Raw Yellow Plantains provide 56μg of Vitamin A per 100 grams, meeting 6.22% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.062 mg
5.17%
Thiamine
Raw Yellow Plantains provide 0.062mg of Vitamin B1 per 100 grams, meeting 5.17% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.076 mg
5.85%
Riboflavin
Raw Yellow Plantains provide 0.076mg of Vitamin B2 per 100 grams, meeting 5.85% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.67 mg
4.2%
Niacin, nicotinic acid, niacinamide
Raw Yellow Plantains provide 0.67mg of Vitamin B3 per 100 grams, meeting 4.2% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.3 mg
6%
Pantothenic acid
Raw Yellow Plantains provide 0.3mg of Vitamin B5 per 100 grams, meeting 6% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.24 mg
18.6%
Pyridoxine
Raw Yellow Plantains provide 0.24mg of Vitamin B6 per 100 grams, meeting 18.6% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B922 μg
5.5%
Folates and Folic Acid
Raw Yellow Plantains provide 22μg of Vitamin B9 per 100 grams, meeting 5.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Yellow Plantains provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C18.4 mg
20.4%
Ascorbic acid
Raw Yellow Plantains provide 18.4mg of Vitamin C per 100 grams, meeting 20.4% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Yellow Plantains provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0 mg
0%
Tocopherols and Tocotrienols
Raw Yellow Plantains provide 0mg of Vitamin E per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K29 μg
24%
Phytomenadione or phylloquinone
Raw Yellow Plantains provide 29μg of Vitamin K per 100 grams, meeting 24% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Yellow Plantains
Calcium3 mg
0.3%
Raw Yellow Plantains provide 3mg of Calcium per 100 grams, meeting 0.3% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.074 mg
8.22%
Raw Yellow Plantains provide 0.074mg of Copper per 100 grams, meeting 8.22% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.55 mg
6.88%
Raw Yellow Plantains provide 0.55mg of Iron per 100 grams, meeting 6.88% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium36 mg
8.57%
Raw Yellow Plantains provide 36mg of Magnesium per 100 grams, meeting 8.57% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.14 mg
6.26%
Raw Yellow Plantains provide 0.14mg of Manganese per 100 grams, meeting 6.26% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus32 mg
4.57%
Raw Yellow Plantains provide 32mg of Phosphorus per 100 grams, meeting 4.57% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium487 mg
14.3%
Raw Yellow Plantains provide 487mg of Potassium per 100 grams, meeting 14.3% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium1.5 μg
2.73%
Raw Yellow Plantains provide 1.5μg of Selenium per 100 grams, meeting 2.73% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium4 mg
0.27%
Raw Yellow Plantains provide 4mg of Sodium per 100 grams, meeting 0.27% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.19 mg
1.73%
Raw Yellow Plantains provide 0.19mg of Zinc per 100 grams, meeting 1.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water65.2 g
1.76%
Raw Yellow Plantains provide 65.2g of Water per 100 grams, meeting 1.76% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Yellow Plantains Nutrition Facts | 100g

Discover the nutritional data of raw yellow plantains, including macro and micronutrients, in 100g servings. Learn about the health benefits and dietary value of this versatile fruit.

Vitamins in 100 Grams of Raw Yellow Plantains

Yellow plantains are not just delicious; they are also packed with essential vitamins that can boost your health. Here's a closer look at what 100 grams of raw yellow plantains can offer:

However, yellow plantains do not contain Vitamin B12, Vitamin D, or Vitamin E.

Minerals in 100 Grams of Raw Yellow Plantains

Minerals are just as important as vitamins for maintaining good health. Here's what you can find in 100 grams of raw yellow plantains:

Yellow plantains have trace amounts of Zinc but no Calcium or Sodium.

Macronutrients in 100 Grams of Raw Yellow Plantains

Macronutrients are the nutrients we need in larger quantities for energy and bodily functions. Here's what 100 grams of raw yellow plantains provide:

While yellow plantains have trace amounts of protein, they contain no fat, saturated fat, Omega-3, or Omega-6 fatty acids.

In summary, yellow plantains are a nutritious choice, rich in essential vitamins and minerals, especially Vitamin C, Vitamin K, Copper, Magnesium, and Potassium. They are also an excellent source of carbohydrates and natural sugars, making them a great energy-boosting food. Enjoy them as part of a balanced, whole-food, plant-based diet for optimal health!

Frequently Asked Questions about Yellow Plantains

What are the health benefits of Yellow Plantains?

Yellow plantains are a good source of fiber, vitamins A and C, and potassium. They can help improve digestion, support a healthy immune system, and regulate blood pressure. Additionally, plantains are a versatile ingredient that can be used in a variety of dishes to add flavor and texture to a vegan diet.

Are there any potential risks or side effects of consuming Yellow Plantains?

Plantains are a nutritious food choice, but there are a few potential risks or side effects to be aware of. Yellow plantains are high in carbohydrates and can spike blood sugar levels, so individuals with diabetes should consume them in moderation. Additionally, some people may experience digestive issues such as bloating or gas due to the high fiber content in plantains. It's always best to listen to your body and consult with a healthcare provider or nutritionist if you have any concerns about including plantains in your diet.

Can I lose weight by eating more Yellow Plantains?

Yellow plantains are a good source of fiber, vitamins, and minerals, but they are also high in carbohydrates and calories. While they can be part of a healthy diet, eating more yellow plantains alone may not necessarily lead to weight loss. It's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss goals. Additionally, portion control and overall calorie intake are key factors in achieving weight loss.

Can I gain more muscles by eating more Yellow Plantains if I train consistently?

Yellow plantains can be a good source of carbohydrates for energy, but they are not particularly high in protein which is essential for muscle growth. To build muscle, it's important to consume a variety of plant-based protein sources such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in addition to plantains. Consistent training combined with a well-rounded vegan diet that includes adequate protein, healthy fats, and carbohydrates will support muscle growth effectively.

Can I eat Yellow Plantains if I have diabetes?

Yes, yellow plantains can be included in a diabetes-friendly diet as they are a good source of fiber, vitamins, and minerals. However, it's important to monitor portion sizes and pair them with other nutrient-dense foods to help manage blood sugar levels.

Can I consume Yellow Plantains if I am on a Keto diet?

Yes, you can consume yellow plantains in moderation on a keto diet. While they are higher in carbohydrates compared to green plantains, they can still be included in your diet as long as you account for the carb content and adjust your overall carb intake for the day. It's important to balance your macronutrients and portion sizes to stay within your daily carb limit while following a keto diet.

Can I eat Yellow Plantains if I am on a low fat diet?

Yes, you can eat yellow plantains on a low-fat diet. Plantains are a good source of fiber, vitamins, and minerals. They are naturally low in fat and can be a healthy addition to a balanced diet. Just be mindful of how they are prepared, as frying them in oil can increase the fat content. Opt for baking, grilling, or boiling plantains for a lower-fat option.

What is the environmental impact of producing Yellow Plantains?

The environmental impact of producing yellow plantains is generally lower compared to animal-based products. Plantains require less water, land, and resources to grow, making them a more sustainable option. Additionally, plant-based foods have a lower carbon footprint and contribute less to greenhouse gas emissions compared to animal agriculture.




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