Plantain
Plantain is a starchy cooking banana rich in resistant starch, potassium, and fiber, offering sustained energy and metabolic benefits distinct from dessert bananas.
Variants (4)
Nutrition · per ~140 g serving · ≈ 1 medium piece
- Vitamin C28.1 mg31% DV
- Riboflavin0.14 mg11% DV
- Copper0.14 mg16% DV
- Manganese0.29 mg12% DV
- Potassium553.8 mg12% DV
- Magnesium47.5 mg11% DV
- Phosphorus42.2 mg3% DV
- Iron0.45 mg2% DV
- Zinc0.21 mg2% DV
- Calcium5.4 mg<1% DV
- Inulin / Prebiotic fibre~4.2 g
Score · 55/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C22% DV
- Copper11% DV
- Manganese9% DV
- Potassium8% DV
- Magnesium8% DV
Overview
Plantains (Musa × paradisiaca) are a staple carbohydrate across tropical and subtropical regions, particularly in Africa, Latin America, and the Caribbean. Unlike sweet dessert bananas, plantains contain significantly higher resistant starch content, especially when green or cooked. This resistant starch functions as a prebiotic, feeding beneficial gut bacteria and promoting metabolic health. With 395.6mg potassium per 100g, plantains support cardiovascular function and blood pressure regulation—critical for longevity. The fiber content (2.12g per 100g) aids digestive health and satiety. Green plantains deliver the most resistant starch and lowest sugar, while ripe plantains increase in digestible carbohydrates and natural sugars. The magnesium content (33.93mg) supports muscle function and metabolic processes. Plantains are particularly valuable in longevity-focused diets because they provide sustained energy without the blood sugar spikes of refined carbohydrates, while their resistant starch composition actively supports healthy microbiota—increasingly recognized as central to healthy aging and disease prevention.
Health Benefits (5)
- Improved gut microbiota composition and short-chain fatty acid productionstrongGreen plantains contain resistant starch that resists digestion in the small intestine and ferments in the colon, feeding beneficial bacteria like Faecalibacterium and Roseburia, which produce butyrate—a key metabolite for colonic health and systemic inflammation reduction
- Sustained blood glucose control and reduced postprandial glucose spikesstrongResistant starch has a low glycemic index and slows carbohydrate digestion, reducing rapid blood sugar and insulin responses compared to refined carbohydrates
- Enhanced cardiovascular health through potassium-mediated blood pressure regulationstrongHigh potassium content (395.6mg/100g) activates Na+/K+-ATPase pumps, promoting vasodilation and counteracting sodium-induced vasoconstriction
- Improved insulin sensitivity and reduced visceral adipositymoderateResistant starch increases whole-body insulin sensitivity and shifts energy storage away from visceral fat accumulation, partly through butyrate signaling via GPR43 receptors
- Enhanced mineral bioavailability and bone health supportmoderateMagnesium (33.93mg), phosphorus, and manganese work synergistically to support bone mineralization and osteoblast function
Food Pairings
- ·Pair green plantains with olive oil and garlic: the fat enhances carotenoid and fat-soluble vitamin absorption while garlic's allicin compounds have complementary cardiovascular and antimicrobial benefits
- ·Combine with legumes (beans, lentils): creates a complete amino acid profile and increases resistant starch fermentation efficiency through combined fiber loads
- ·Pair with fermented foods (sauerkraut, kimchi): amplifies prebiotic effects by introducing diverse bacterial strains alongside the plantain's resistant starch substrate
- ·Serve with fatty fish (salmon, mackerel): omega-3 fatty acids reduce colonic inflammation while resistant starch nourishes anti-inflammatory bacteria
- ·Combine with turmeric and black pepper: curcumin's anti-inflammatory effects synergize with butyrate produced from plantain resistant starch fermentation
Practical Tips
- ·Select green (unripe) plantains for maximum resistant starch content and minimum sugar; they should be firm with minimal yellow coloring
- ·Store unripe plantains at room temperature away from direct sunlight until desired ripeness; refrigerate only ripe plantains to slow further ripening
- ·Boil, steam, or bake rather than fry to preserve nutrient density; frying adds excess calories without nutritional benefit
- ·Prepare plantain flour from green plantains and use as a low-glycemic flour substitute to maintain resistant starch benefits across multiple meals
- ·Allow cooked plantains to cool to room temperature before consumption to allow some retrograde starch formation, further increasing resistant starch content
Optimal Timing
Plantains provide sustained, slow-release carbohydrates ideal for fueling afternoon activity and maintaining stable blood glucose. Midday consumption aligns with circadian insulin sensitivity peaks and allows 4-6 hours for resistant starch fermentation before evening.
- · immediately before sleep (4+ hours prior acceptable)
Green plantains are acceptable during fasting windows due to lower sugar and higher resistant starch, but this remains emerging consensus. Post-workout timing is suboptimal unless rapid glycogen replenishment is a specific goal, as plantains' primary benefit derives from their slow carbohydrate release rather than rapid absorption.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other fruits
Per 100 g of the default form. Bars show how much higher or lower plantain is than the average across 95 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about plantain
What is plantain?
Plantain is classified as a fruit. Plantain is a starchy cooking banana rich in resistant starch, potassium, and fiber, offering sustained energy and metabolic benefits distinct from dessert bananas.
Is plantain healthy?
Plantain scores 55/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin C, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is plantain high in protein?
Not particularly. A 140 g serving provides about 1.6 g of protein (~3% of the 50 g daily value).
Is plantain high in fiber?
It's a moderate source of fiber. A 140 g serving provides about 3 g of fiber (~11% of the 28 g daily value).
What vitamins and minerals are in plantain?
In a 140 g serving, plantain is highest in Vitamin C (~31% DV), Copper (~16% DV), Potassium (~12% DV), Manganese (~12% DV), Riboflavin (~11% DV).
Is plantain keto-friendly?
Not really. A 140 g serving has about 40.4 g of net carbs (43.3 g total minus 3 g fiber).
When is the best time to eat plantain?
Best in the midday. Plantains provide sustained, slow-release carbohydrates ideal for fueling afternoon activity and maintaining stable blood glucose. Midday consumption aligns with circadian insulin sensitivity peaks and allows 4-6 hours for resistant starch fermentation before evening.
How much plantain should I eat?
A typical serving is around 140 g (~191 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating plantain alongside several other fruit sources.
What pairs well with plantain?
Plantain pairs nicely with: Pair green plantains with olive oil and garlic: the fat enhances carotenoid and fat-soluble vitamin absorption while garlic's allicin compounds have complementary cardiovascular and antimicrobial benefits; Combine with legumes (beans, lentils): creates a complete amino acid profile and increases resistant starch fermentation efficiency through combined fiber loads; Pair with fermented foods (sauerkraut, kimchi): amplifies prebiotic effects by introducing diverse bacterial strains alongside the plantain's resistant starch substrate; Serve with fatty fish (salmon, mackerel): omega-3 fatty acids reduce colonic inflammation while resistant starch nourishes anti-inflammatory bacteria.
Supplements that mirror Plantain's nutrient profile
Encyclopedia entries that supply the same signature nutrients plantain contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Plantain
These are the nutrients plantaincontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.