Exporting Plantains

Plantains Nutrition Concerns?

In many subtropical regions of the Americas, Asia and Africa, plantains are an important staple food, like potatoes are to us. They are not really a fruit, but a vegetable, and cannot be eaten raw. Plantains can be enjoyed in three different stages of ripeness. Depending on their ripeness they may taste best when boiled, baked, roasted, deep-fried or served as a dessert.


  • Excellent source of vitamin B6, which supports energy metabolism.
  • Excellent source of vitamin C, which supports a healthy immune system.
  • Good source of potassium, which helps maintain healthy blood pressure.
  • Good source of fiber, which supports heart health.
  • Good source of manganese, which supports energy metabolism.


Nutrition Facts

Serving Size 179g (1 medium)

Servings 1

Amount Per Serving
Calories 220Calories from Fat 5
% Daily Value *
Total Fat 0.5g1%
Saturated Fat 0g
Trans Fat 0g
Cholesterol 0mg
Sodium 5mg1%
Potassium 890mg26%
Total Carbohydrate 57g19%
Dietary Fiber 4g16%
Sugars 27g
Protein 2g4%

Vitamin A 40%
Vitamin C 50%
Calcium 0%
Iron 6%
Vitamin B6 25%
Folate 10%
Magnesium 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.





Store fruit at room temperature to promote ideal ripening. Higher storage temperature will speed the ripening process. Never store under 45 degrees as chill can occur – only fully ripe plantains with a black skin can be kept in the fridge. Ripe plantains freeze very well. To freeze, peel and store in individual freezer bags.


Plantains come in three stages of ripeness. They start off green before turning yellow and then finally black. As they ripen they become milder, softer and sweeter. They can be purchased at any color stage: green, yellow, or black.

  • When Green (After about 2 weeks): Deep-fry or mash
  • When Yellow (After about 3 weeks): Roast, bake, boil, deep-fry or mash
  • When Black (After about 4 weeks): Can be eaten as a dessert

Green, yellow or black – always delicious!


Plantains have a firmer skin than bananas. When green, it is best to peel them with a knife. Score the skin lengthways at several points and firmly pull it off. Once a plantain turns yellow, the skin should be scored crosswise with the knife before peeling.


Green plantains are firm and starchy and can be used as a potato substitute, usually boiled and mashed. Yellow plantains are sweet in flavor and are usually baked, fried, or mashed. Black plantains are sweet with a soft texture and are mainly used as a fried dessert.