Plantain is a fruit that is usually eaten cooked. This is why plantains are sometimes called “cooking bananas”. A medium plantain weighs about 180 grams and provides 58 grams of carbohydrates, 4 grams of fiber and 2.2 grams of protein.

Average calories: 240 per one medium.

Vitamins found in higher amounts: vitamins A, C, B6, B9, B1, B2 and B3.

Minerals found in higher amounts: potassium, magnesium, iron and copper.

Phytonutrients found in higher amounts and their health benefits: plantains contain beta-carotene. It is a type of carotenoid that improves health of the eyes and prevents from age-related macular degeneration (ARMD). Beta-carotene has an anti-oxidative effect and may reduce risk of developing cancers as well.

Plantains have small amounts of fatty acids, 45 mg of Omega-3 and 77 mg of Omega-6 fatty acids.