Calories in plantain: 117 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 23.5 g carbohydrate and 1 g fibre.

0.24 gFat

0.88 gProtein

23.5 gCarbohydrate

1 gFibre

54 gWater

0.3 gMinerals and the rest

0.24 gFat
0.88 gProtein
23.5 gCarbohydrate
1 gFibre
54 gWater
0.3 gMinerals and the rest

Above average for vegetables

Plantain is 117 kcal per 100 g. The 240 vegetables in this database average 59.9.

Plantain117

Vegetables average59.9

Low in fat

0.3 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per portion0.24 g

Saturates, per portion0.08 g

Vitamins and minerals in plantain

Nothing reaches the “high in” level, but three of the 20 count as a source, led by potassium.

20 %

Potassium

400 mg in an 80 g portion

34th of 240 vegetables

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Vitamin B60.24 mg17 %

Vitamin C12 mg15 %

Folate0.0176 mg8.8 %

Chloride64 mg8 %

Magnesium29.6 mg7.9 %

None recorded

Vitamin D
Vitamin B12

Show all 20 with amounts

Potassium400 mg, 20 %

Vitamin B60.24 mg, 17 %

Vitamin C12 mg, 15 %

Folate0.0176 mg, 8.8 %

Chloride64 mg, 8 %

Magnesium29.6 mg, 7.9 %

Thiamin (vitamin B1)0.08 mg, 7.3 %

Copper0.06 mg, 6.4 %

Vitamin A0.048 mg, 6 %

Niacin (vitamin B3)0.72 mg, 4.5 %

Phosphorus28.8 mg, 4.1 %

Pantothenic acid (vitamin B5)0.21 mg, 3.5 %

Selenium0.0016 mg, 2.9 %

Riboflavin (vitamin B2)0.04 mg, 2.9 %

Iron0.4 mg, 2.9 %

Vitamin E0.16 mg, 1.3 %

Calcium7.2 mg, 0.9 %

Zinc0.08 mg, 0.8 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What plantain doesn’t give you. And where to find it.

No recorded vitamin D, and only 1 % of the zinc reference intake and 3.6 % of the selenium reference intake per 100 g.

Vitamin D

0mgin plantain

Find it inBloater, grilled500 % per 100 g

Zinc

1%in plantain, per 100 g

Find it inOysters, raw592 % per 100 g

Selenium

3.6%in plantain, per 100 g

Find it inKidney, pig, fried491 % per 100 g

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Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Plantain against other vegetables

Per 100 g, plantain has the most potassium of the 6 here, ahead of gourd (kantola, raw).

500mg

420mg

326mg

310mg

169mg

159mg

Plantain, green flesh, rawthis page

Gourd, kantola, raw−80 mg

Rocket, raw−174 mg

Salsify, raw−190 mg

Peas, mange-tout, boiled−331 mg

Pepper, capsicum, red, boiled−341 mg

All values per 100 g, from the same dataset. Differences are against plantain.

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Questions about plantain

The questions people ask about plantain, answered from the dataset.

How many calories are in a portion of plantain?

A typical portion (80 g, one of your five a day) gives 94 kcal. Per 100 g the figure is 117 kcal.

Is plantain a source of potassium?

It is a source of potassium: 500 mg per 100 g, 25 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Which vitamins and minerals does plantain have most of?

By share of the daily reference intake: potassium (500 mg, 25 %), vitamin B6 (0.3 mg, 21 %) and vitamin C (15 mg, 19 %) per 100 g.

Is plantain high in salt?

No. Salt is 0.01 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-323, Plantain, green flesh, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: As Vegetables, Herbs and Spices Supplement (1991) 13-323. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 65 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Green Plantain). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.