scored 62/100
Plantain is a starchy cooking banana rich in resistant starch, potassium, and fiber, offering sustained energy and metabolic benefits distinct from dessert bananas.
40.4 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 62.
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.
Green 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
Resistant starch has a low glycemic index and slows carbohydrate digestion, reducing rapid blood sugar and insulin responses compared to refined carbohydrates
High potassium content (395.6mg/100g) activates Na+/K+-ATPase pumps, promoting vasodilation and counteracting sodium-induced vasoconstriction
Resistant starch increases whole-body insulin sensitivity and shifts energy storage away from visceral fat accumulation, partly through butyrate signaling via GPR43 receptors
Magnesium (33.93mg), phosphorus, and manganese work synergistically to support bone mineralization and osteoblast function
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.
Breaks a fast
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.
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.
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.
Plantain scores 62/100 in Formulate, making it a moderate choice. Its strongest contributions come from Vitamin C, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 140 g serving provides about 1.6 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 140 g serving provides about 3 g of fiber (~11% of the 28 g daily value).
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).
Not really. A 140 g serving has about 40.4 g of net carbs (43.3 g total minus 3 g fiber).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients plantain contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.