Boiled Green Plantains
Plantains, green, boiled
Nutrition Facts
- Total Fat 0,08 g0%
- Saturated Fat 0,07 g0%
- Trans Fat 0 g
- Cholesterol —
- Sodium 2 mg0%
- Total Carbohydrate 29,15 g11%
- Dietary Fiber 2,6 g9%
- Total Sugars 2,25 g
- Protein 1,09 g2%
- Vitamin D —
- Calcium 3 mg0%
- Iron 0,3 mg2%
- Potassium 289 mg6%
100g of Plantains, green, boiled contains 121 kcal calories, 1,09g protein, and 48µg folate (b9) per USDA FoodData Central.
Calorie breakdown
How calories are distributed across macronutrients
- Protein4%(4 kcal)
- Carbs96%(117 kcal)
- Fat1%(1 kcal)
Nutrient density
Meets ≥10% Daily Value for 4 of 24 nutrients
Moderate nutrient densityUse Boiled Green Plantains in your next meal plan
Melio can build a complete week of meals around Boiled Green Plantains (or any food in our database), tailored to your macro goals and dietary preferences.
Create a meal plan- Boiled Green Plantains has a potassium-to-sodium ratio of 144.5:1, which is considered favorable for blood-pressure support.
- Boiled Green Plantains contains more fiber per 100 g than cooked oatmeal — 3 g vs 2 g.
Full nutrient breakdown
per 100gMacronutrients▾
| Nutrient | Amount | % DV |
|---|---|---|
| Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal | 121 kcal | 6% |
| Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones. | 1,09 g | 2% |
| Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates | 29,15 g | 11% |
| Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat | 0,08 g | 0% |
| Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber | 2,6 g | 9% |
| Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars | 2,25 g | — |
Minerals▾
| Nutrient | Amount | % DV |
|---|---|---|
| Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na) | 2 mg | 0% |
| Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure. | 289 mg | 6% |
| Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting. | 3 mg | 0% |
| Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function. | 28 mg | 7% |
| Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP. | 24 mg | 2% |
| Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism. | 0,3 mg | 2% |
| Zinc Trace mineral essential for immune function, wound healing, and protein synthesis. | 0,14 mg | 1% |
| Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense. | 0,08 mg | 9% |
| Manganese Trace mineral that acts as a cofactor for enzymes involved in bone formation and antioxidant defense. | 0,11 mg | 5% |
| Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins. | 0 µg | 0% |
Fat detail▾
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA | 0,07 g | 0% |
| Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA | 0,01 g | — |
| Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA | 0,08 g | — |
| Trans fat Fat produced mainly by industrial hydrogenation. Associated with increased cardiovascular risk. Also known as: Trans Fatty Acids | 0 g | — |
| EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid | 0 g | — |
| DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid | 0 g | — |
| DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid | 0 g | — |
Vitamins▾
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid | 9,1 mg | 10% |
| Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone | 3,8 µg | 3% |
| Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine | 0,05 mg | 4% |
| Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2 | 0,07 mg | 5% |
| Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid | 0,39 mg | 2% |
| Pantothenic acid (B5) B-vitamin required for the synthesis of coenzyme A and fatty-acid metabolism. Also known as: Vitamin B5 | 0,38 mg | 8% |
| Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine | 0,22 mg | 13% |
| Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin | 48 µg | 12% |
Amino acids▾
| Nutrient | Amount | % DV |
|---|---|---|
| Lysine | 0,05 g | — |
| Leucine | 0,04 g | — |
| Isoleucine | 0,02 g | — |
| Valine | 0,02 g | — |
| Threonine | 0,02 g | — |
| Methionine | 0,01 g | — |
| Phenylalanine | 0,03 g | — |
| Tryptophan | 0,01 g | — |
| Histidine | 0,06 g | — |
| Arginine | 0,06 g | — |
Other▾
| Nutrient | Amount | % DV |
|---|---|---|
| Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration. | 69,08 g | — |
Compare 3 USDA variants
| Variant | FDC ID | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Plantains, green, fried | 168199 | 309 | 1,5 | 49,2 | 11,8 |
| Plantains, green, raw | 168215 | 152 | 1,3 | 36,7 | 0,1 |
| Plantains, green, boiledcurrent | 168216 | 121 | 1,1 | 29,2 | 0,1 |
Fatty acid profile
Breakdown of fats per 100 grams
- Saturated44%(0,07 g)
- Monounsaturated8%(0,01 g)
- Polyunsaturated48%(0,08 g)
Household serving sizes
g- cup
- 137 g
Frequently asked questions about Boiled Green Plantains
How many calories in Boiled Green Plantains?
Boiled Green Plantains contains 121 kcal per 100 grams, sourced from USDA FoodData Central.
How much sodium is in Boiled Green Plantains?
Boiled Green Plantains contains 2 mg sodium and 0 mg cholesterol per 100 grams, per USDA FoodData Central.
What are the macros in Boiled Green Plantains?
Per 100 grams, Boiled Green Plantains contains 1.09 g protein, 29.15 g carbohydrates, and 0.08 g total fat.
Is Boiled Green Plantains good for keto or low-carb?
Boiled Green Plantains has 29.2 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Boiled Green Plantains nutrition data come from?
Nutrition data for Boiled Green Plantains is sourced from USDA FoodData Central (FDC ID 168216). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/168216/nutrients.
Diet compatibility
- Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
- Low sugarUnder 5 g of total sugars per 100 g, including naturally occurring sugars.
- Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
- VeganContains no animal-derived ingredients per USDA categorization and is compatible with a fully plant-based diet.
- VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
- Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
- Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.
Foods that pair well with Boiled Green Plantains
Complementary ingredients from related USDA categories — useful starting points when planning a meal around Boiled Green Plantains.
3 meal ideas using Boiled Green Plantains
Starter templates matched to Boiled Green Plantains's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.
- Breakfast
Plant-based breakfast with boiled Green Plantains
A warm bowl of oats with boiled Green Plantains, a spoon of almond butter, and seasonal fruit — entirely plant-based and ready in under ten minutes.
- Lunch
Plant-based lunch with boiled Green Plantains
A warm grain bowl with boiled Green Plantains, chickpeas, seasonal greens, and lemon-tahini dressing — filling, colourful, and entirely plant-based.
- Dinner
Low-sodium dinner with boiled Green Plantains
Roast boiled Green Plantains with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.
Where does this data come from?
Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.
Data sourced from USDA FoodData Central (FDC ID: 168216), accessed 2019-04-01.
Published: 2019-04-01
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Use Boiled Green Plantains in your next meal plan
Melio can build a complete week of meals around Boiled Green Plantains (or any food in our database), tailored to your macro goals and dietary preferences.
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