Plantains
Plantains aren’t necessarily the most beautiful of fruits. Flatter and longer than normal bananas, they have a milder flavour at any given stage of ripeness. Plantains are often cooked like potatoes because they contain less sugar and more starch than other bananas. Plantains are more a vegetable than a fruit.
Nutritional Value
- Excellent source of Vitamin B6, which supports energy metabolism.
- Excellent source of Vitamin C, which supports a healthy immune system.
- Excellent source of Potassium, which helps maintain healthy blood pressure.
- Excellent source of Vitamin A, which supports healthy vision.
- Good source of Fiber, which supports heart health.
- Good source of Magnesium, which supports energy metabolism.
- Good source of Folate, which helps maintain a healthy heart.
- Potassium
- 20%
- Vitamin B6
- 30%
- Vitamin C
- 35%
Show nutritional facts
Nutritional Facts
| Serving Per Container | |
| Serving Size | 179g |
| Calories | 220 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (0.5 g) | 1% |
| Sodium (5 mg) | 0% |
| Total Carbohydrate (57 g) | 21% |
| Dietary Fiber (4 g) | 14% |
| Soluble Fiber (1 g) | |
| Total Sugars (27 g) | |
| Protein (2 g) | |
| Choline (24 mg) | 4% |
| Copper (0.1 mg) | 10% |
| Folate (39 mcg DFE) | 10% |
| Iron (1 mg) | 6% |
| Magnesium (66 mg) | 15% |
| Manganese (0.1 mg) | 4% |
| Niacin (2 mg NE) | 15% |
| Phosphorus (61 mg) | 4% |
| Potassium (893 mg) | 20% |
| Riboflavin (0.1 mg) | 8% |
| Selenium (3 µg) | 6% |
| Thiamin (0.1 mg) | 8% |
| Vitamin A (101 mcg) | 10% |
| Vitamin B6 (0.5 mg) | 30% |
| Vitamin C (33 mg) | 35% |
| Vitamin K (1 µg) | 0% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Make the most of your fruit! Learn how to select, prep, and store your farm-fresh produce.
How do you pick plantains?
- Plantains should be firm and not mushy or cracked. They can be purchased at any colour stage, green, yellow, or black, depending on how you want to eat them.
How do you prepare plantains?
- HOW TO PEEL: Plantains have a firmer skin than bananas. When green, it is best to peel them with a knife. Score the skin lengthways at several points and firmly pull it off. Once a plantain turns yellow, the skin should be scored crosswise with the knife before peeling.
- Plantains become sweeter as they ripen. Green plantains are firm and starchy and can be used as a potato substitute, usually boiled and mashed. Yellow plantains are sweet in flavor and are usually baked, fried, or mashed. Ripe, black plantains are sweet with soft texture and are mainly used as a fried dessert.
How do you store plantains?
- Store plantains at room temperature to promote ideal ripening. A higher storage temperature will speed the ripening process. Do not refrigerate, as plantains perish if stored below 8°C.