The calorie and nutrient content of a boiled green plantain is a key consideration for anyone managing their diet. As a staple in many tropical regions, its nutritional profile is robust, offering more than just simple carbohydrates. The final calorie count will depend heavily on the size of the plantain cooked.
The Calorie Breakdown by Size
Nutritional tracking websites often break down the calorie count by weight or size, as there is significant variation. Here is a general guide based on common serving sizes:
- Small (approx. 150g): 176 calories
- Medium (approx. 223g): 259 calories
- Large (approx. 250g+): 297 calories
This variation highlights why using a standardized weight (like 100g) or confirming the size of your specific plantain is best for accurate calorie tracking. A 100-gram serving of boiled green plantain contains about 116 calories.
Complete Nutritional Profile of a Boiled Green Plantain
Beyond just calories, boiled green plantains offer a wealth of nutrients that contribute to overall health. As a complex carbohydrate, it provides sustained energy and is rich in specific vitamins and minerals.
Macronutrient Breakdown
For a medium-sized boiled green plantain (approx. 223g):
- Carbohydrates: 69.46g
- Protein: 1.76g
- Fat: 0.4g
- Fiber: 5.1g
The low fat and moderate protein content mean the majority of the calories come from complex carbohydrates, making it a satiating food source.
Key Micronutrients
- Potassium: Crucial for maintaining proper heart function and blood pressure regulation.
- Vitamin C: Acts as a powerful antioxidant, protecting against free radical damage and supporting the immune system.
- Vitamin B6: Important for brain development and function.
- Magnesium: Helps maintain nerve and muscle function and supports bone health.
The Health Benefits of Resistant Starch
One of the most significant benefits of green plantains is their high content of resistant starch. This type of fiber resists digestion in the small intestine, instead acting as a prebiotic that feeds beneficial bacteria in your gut. This process offers several health advantages:
- Improved Blood Sugar Control: Resistant starch helps manage blood sugar levels by slowing down the absorption of carbohydrates. This makes boiled green plantain a better option for blood sugar regulation compared to foods with a higher glycemic index.
- Enhanced Gut Health: By promoting the growth of healthy gut bacteria, resistant starch contributes to a balanced and flourishing gut microbiome.
- Increased Satiety: The fiber and complex carbohydrates in green plantains help you feel full for longer, which can assist with weight management.
Green Plantain vs. Ripe Plantain: A Nutritional Comparison
The nutritional profile of a plantain changes significantly as it ripens. Here is a quick comparison focusing on a few key metrics based on equal serving sizes:
| Feature | Green Plantain (Boiled) | Ripe Plantain (Cooked) |
|---|---|---|
| Starch | High | Low |
| Sugar | Low | High |
| Fiber | Higher | Lower |
| Resistant Starch | Present and high | Reduced |
| Calories | Often slightly higher raw, but similar cooked | Often slightly lower raw, but higher cooked/fried |
As the fruit ripens and turns yellow or black, the starch converts to sugar. This gives ripe plantains a sweeter flavor but reduces their resistant starch and fiber content. For better blood sugar control and gut health, green plantains are the superior choice.
Healthy Preparation Matters
The way a plantain is prepared drastically affects its final nutritional value. While boiling is one of the healthiest methods, frying introduces significant fat and calories. To boil green plantains, simply wash them, trim the ends, and boil them whole or in large chunks (unpeeled) until tender when pierced with a fork. Once cooked, the peel can be easily removed. A simple boiled plantain can be served as a side dish or mashed and used in other recipes.
Conclusion
Ultimately, a medium boiled green plantain contains around 259 calories, but its value extends far beyond that number. It is a nutritious, low-fat source of complex carbohydrates, fiber, vitamins, and minerals. The high resistant starch content, in particular, offers significant benefits for gut health and blood sugar management. By choosing to boil green plantains over other cooking methods and being mindful of portion sizes, you can effectively incorporate this healthy and satisfying food into your diet. For more detailed information on the benefits of plantains, check out the resources from reputable health publications. Healthline provides further details on plantain nutrition and benefits.
