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  • 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.
Nutritional Information

Nutrition Facts

Serving Size: 179g (1 medium)

Amount per serving
Calories 220 Calories from fat:
% Daily Value*
Fat 0.5 g 1 %
Saturated 0 g 0 %
Trans 0 g
Polyunsaturated Fat 0 g 0 %
Monounsaturated Fat 0 g 0 %
Cholesterol 0 mg 0 %
Sodium 5 mg 0 %
Potassium 893 mg 20 %
Carbohydrate 57 g 21 %
Fiber 4 g 14 %
Sugars 27 g
Protein 2 g
Vitamin A 10 %
Vitamin C 35 %
Calcium 0 %
Iron 6 %
Thiamin 8 %
Riboflavin 8 %
Niacin 15 %
Vitamin B6 30 %
Folate 10 %
Phosphorus 4 %
Magnesium 15 %
Selenium 6 %
Copper 10 %
Manganese 4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

In many subtropical regions of the Americas, Asia and Africa, plantains are an important staple food, like potatoes are to us. Although technically a fruit, they are used more like a vegetable, and cannot be eaten raw. Plantains can be enjoyed in three different stages of ripeness. Depending on their ripeness they may taste best when boiled, baked, roasted, deep-fried or served as a dessert.



How To Store

Store fruit at room temperature to promote ideal ripening. Higher storage temperature will speed the ripening process. Never store under 45 degrees as chill can occur - only fully ripe plantains with a black skin can be kept in the fridge. Ripe plantains freeze very well. To freeze, peel and store in individual freezer bags.

How To Select

Plantains come in three stages of ripeness. They start off green before turning yellow and then finally black. As they ripen they become milder, softer and sweeter. They can be purchased at any color stage: green, yellow, or black. 

  • When Green (After about 2 weeks): Deep-fry or mash 
  • When Yellow (After about 3 weeks): Roast, bake, boil, deep-fry or mash 
  • When Black (After about 4 weeks): Can be eaten as a dessert 

 Green, yellow or black - always delicious!

Usage Tips

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. Black plantains are sweet with soft texture and are mainly used as a fried dessert. 

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.

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