Plantain, cooked, no added fat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Sweet and tender plantains, simply cooked without added fat, highlighting their natural flavor and soft texture. --- RECIPE --- Servings: 2 Prep Time: 5 minutes Ingredients: - 2 ripe plantains (yellow with black spots) - Water for boiling Instructions: 1. Peel the plantains and cut them into 1-inch thick slices. 2. Place plantain slices in a pot and cover with water. 3. Bring to a boil, then reduce heat and simmer for 10-15 minutes, or until tender when pierced with a fork. 4. Drain and serve warm.
Per 100g reference serving, Plantain, cooked, no added fat provides 122 kcal of energy, 1.3g protein (4% of calories), 31.8g total carbohydrates (94% of calories, including 1.7g dietary fiber and 17.5g sugars), and 0.35g total fat (2% of calories).
Vitamins Profile in Plantain, cooked, no added fat (Per 100g)
Track how Plantain, cooked, no added fat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 15.6 mg | 17.3% DV |
| Vitamin A (RAE) | 53 µg | 5.9% DV |
| Vitamin K (Phylloquinone) | 28.7 µg | 23.9% DV |
| Vitamin B1 (Thiamin) | 0.056 mg | 4.7% DV |
| Vitamin B2 (Riboflavin) | 0.072 mg | 5.5% DV |
| Vitamin B3 (Niacin) | 0.636 mg | 4% DV |
| Vitamin B6 (Pyridoxine) | 0.217 mg | 12.8% DV |
| Total Folate (Vitamin B9) | 19 µg | 4.8% DV |
| Folate (Dietary Folate Equivalents) | 19 µg | 4.8% DV |
| Natural Food Folate | 19 µg | 4.8% DV |
| Choline | 13.5 mg | 2.5% DV |
| Beta-Carotene | 433 µg | 12% DV |
| Alpha-Carotene | 415 µg | 34.6% DV |
| Lutein + Zeaxanthin | 28 µg | 0.3% DV |
Minerals & Electrolytes in Plantain, cooked, no added fat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.55 mg | 3.1% DV |
| Calcium (Ca) | 3 mg | 0.2% DV |
| Magnesium (Mg) | 36 mg | 8.6% DV |
| Potassium (K) | 486 mg | 10.3% DV |
| Zinc (Zn) | 0.19 mg | 1.7% DV |
| Selenium (Se) | 1.5 µg | 2.7% DV |
| Phosphorus (P) | 32 mg | 2.6% DV |
| Copper (Cu) | 0.074 mg | 8.2% DV |
| Sodium (Na) | 120 mg | 5.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Plantain, cooked, no added fat contains 122 calories (kcal), 1.3g of protein, 31.8g of carbohydrates (1.7g fiber, 17.5g total sugars), and 0.35g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Plantain, cooked, no added fat has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of -9.36 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Plantain, cooked, no added fat: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Plantain, cooked, no added fat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.