Plantains, green, boiled: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Tender and starchy, boiled green plantains offer a mild, earthy flavor, often served as a wholesome side dish or mashed. --- RECIPE --- Servings: 2-3 Prep Time: 5 minutes Ingredients: - 2 green plantains - 4 cups water - 1 tsp salt Instructions: 1. Peel the green plantains and cut them into 2-inch chunks. 2. Place plantain chunks in a pot and cover with water. Add salt. 3. Bring to a boil over high heat, then reduce heat to medium and simmer for 20-25 minutes, or until tender when pierced with a fork. 4. Drain and serve warm, optionally mashed or with a drizzle of olive oil.
Per 100g reference serving, Plantains, green, boiled provides 121 kcal of energy, 1.09g protein (4% of calories), 29.1g total carbohydrates (96% of calories, including 2.6g dietary fiber and 2.25g sugars), and 0.08g total fat (0% of calories).
Vitamins Profile in Plantains, green, boiled (Per 100g)
Track how Plantains, green, boiled 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) | 9.1 mg | 10.1% DV |
| Vitamin K (Phylloquinone) | 3.8 µg | 3.2% DV |
| Vitamin B1 (Thiamin) | 0.05 mg | 4.2% DV |
| Vitamin B2 (Riboflavin) | 0.065 mg | 5% DV |
| Vitamin B3 (Niacin) | 0.39 mg | 2.4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.38 mg | 7.6% DV |
| Vitamin B6 (Pyridoxine) | 0.22 mg | 12.9% DV |
| Total Folate (Vitamin B9) | 48 µg | 12% DV |
| Natural Food Folate | 48 µg | 12% DV |
Minerals & Electrolytes in Plantains, green, boiled (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) | 0.3 mg | 1.7% DV |
| Calcium (Ca) | 3 mg | 0.2% DV |
| Magnesium (Mg) | 28 mg | 6.7% DV |
| Potassium (K) | 289 mg | 6.1% DV |
| Zinc (Zn) | 0.14 mg | 1.3% DV |
| Phosphorus (P) | 24 mg | 1.9% DV |
| Copper (Cu) | 0.08 mg | 8.9% DV |
| Manganese (Mn) | 0.109 mg | 4.7% DV |
| Sodium (Na) | 2 mg | 0.1% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.026 g | 1.6% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.052 g | 0.4% DV |
| Monounsaturated Fat (MUFA) | 0.013 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.078 g | 0.4% DV |
| Saturated Fat (SFA) | 0.072 g | 0.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.04 g | 1.3% DV |
| Isoleucine (BCAA) | 0.02 g | 1.3% DV |
| Valine (BCAA) | 0.02 g | 1.1% DV |
| Lysine | 0.05 g | 2.4% DV |
| Methionine | 0.007 g | 0.7% DV |
| Tryptophan | 0.01 g | 2.5% DV |
| Phenylalanine | 0.03 g | 2% DV |
| Threonine | 0.02 g | 1.8% DV |
| Histidine | 0.06 g | 7.5% DV |
| Glycine | 0.03 g | 1% DV |
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Frequently Asked Questions
100 grams of Plantains, green, boiled contains 121 calories (kcal), 1.09g of protein, 29.1g of carbohydrates (2.6g fiber, 2.25g total sugars), and 0.08g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Plantains, green, boiled has an estimated food pH of 5.5 and a Potential Renal Acid Load (PRAL) score of -5.41 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Plantains, green, boiled: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Plantains, green, boiled by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.