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How Many Calories in Plantains, Cooked?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 33 kcal | 0.2g |
| 100g | 116 kcal | 0.8g |
| 1 cup, mashed | 232 kcal | 1.6g |
A plantains, cooked contains 116 calories per 100g. A typical 1 cup, mashed (200g) provides about 232 calories. Plantains, Cooked is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Plantains, Cooked Nutrition Facts
| Nutrient | Per 100g | Per serving (200g) |
|---|---|---|
| Calories | 116 kcal | 232 kcal |
| Protein | 0.8g | 1.6g |
| Carbohydrates | 31.1g | 62.2g |
| of which Sugars | 14.0g | 28.0g |
| Fat | 0.2g | 0.4g |
| of which Saturates | 0.1g | 0.2g |
| Fibre | 2.3g | 4.6g |
| Sodium | 5.0mg | 10mg |
| Potassium | 465.0mg | 930mg |
| Calcium | 2.0mg | 4mg |
| Iron | 0.6mg | 1.2mg |
| Vitamin C | 10.9mg | 21.8mg |
| Vitamin A | 45.0µg | 90µg |
| Selenium | 1.4µg | 3µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of carbohydrates (11% DV)
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of potassium (10% DV)
- A good source of vitamin C (12% DV)
- Calories: 6% DV
- Protein: 2% DV
- Carbohydrates: 11% DV
- Fibre: 8% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 10% DV
- Calcium: 0% DV
- Iron: 3% DV
- Vitamin C: 12% DV
- Vitamin A: 5% DV
- Selenium: 3% DV
- Riboflavin (B2): 8% DV
Useful for tracking plantains, cooked
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Have a cat or dog? Check whether plantains, cooked is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out plantains, cooked for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Ripeness affects sugar content — a very ripe piece of fruit can carry noticeably more natural sugar than an under-ripe one of the same size.
Frequently Asked Questions
How many calories in plantains, cooked per 100g?
Plantains, Cooked contains 116 calories per 100g, based on USDA reference data.
Is plantains, cooked high in calories?
A 1 cup, mashed of plantains, cooked (200g) has around 232 calories — roughly 12% of a 2,000-calorie daily intake.
Is plantains, cooked good for weight loss?
At 116 calories per 100g, plantains, cooked is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, mashed provides about 232 calories.
How much protein is in plantains, cooked?
Plantains, Cooked contains 0.8g of protein per 100g.
Is plantains, cooked a good source of fibre?
Plantains, Cooked is relatively low in fibre at 2.3g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does plantains, cooked compare to rhubarb, frozen, cooked, with sugar?
Plantains, Cooked has 116 calories per 100g, close to rhubarb, frozen, cooked, with sugar at 116 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of plantains, cooked for 20g of protein?
With 0.8g of protein per 100g, you'd need roughly 2500g of plantains, cooked to reach 20g of protein
Foods with a similar calorie count
Other fruits closest to plantains, cooked by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Plantains, Cooked (this page) | 116 kcal | 0.8g | 31.1g | 0.2g |
| Rhubarb, Frozen, Cooked, with Sugar | 116 kcal | 0.4g | 31.2g | 0.1g |
| Olives, Ripe, Canned (small-extra Large) | 115 kcal | 0.8g | 6.3g | 10.7g |
| Cherries, Sour, Red, Canned | 114 kcal | 0.7g | 29.2g | 0.1g |
| Apricots, Dried, Sulfured, Stewed | 113 kcal | 1.2g | 29.3g | 0.1g |
| Prunes, Dehydrated (low-moisture), Stewed | 113 kcal | 1.2g | 29.7g | 0.2g |
| Avocados, Raw, Florida | 120 kcal | 2.2g | 7.8g | 10.1g |
More kit for plantains, cooked tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.