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When it comes to fruit, it’s usually easy to decipher exactly which fruit is which simply by sight. It’s literally an exercise in comparing apples to oranges.
But that’s not always the case. Take, for instance, plantains. At first glance, it’s just as easy to confuse a plantain with a banana, and for good reason. Not only are plantains a close relative of bananas, but the nutrition of this tropical fruit has many of the same qualities as banana nutrition.
How so? Well, studies show both bananas and plantains help boost the immune system, regulate digestion and are potassium-rich foods. But the benefits of plantains don’t stop there, which is why you can’t go wrong with this banana doppelgänger.
Plus, if you haven’t eaten cooked plantains yet, you’re in for a major treat. Certain African countries already know this, as plantains and bananas provide more than 25 percent (!) of food energy requirements for about 70 million people.
What Are Plantains?
As I mentioned, plantains are a close relative of the banana and tend to be mistaken for them. But in one of the 120 countries that grow much of the world’s supply of plantains — like Uganda, Colombia and Cameroon — people know the distinction between the two. That’s because plantains are starchier, contain less sugar than bananas and are much more versatile as a cooking ingredient. Also, unlike bananas, plantains are typically cooked before eating.
Plantain trees grow best in moisture-rich, tropical climates. The tree flowers develop into a bunch, which holds about five to 10 fruits. Plantains don’t have a growing season and are, therefore, available year-round. This makes them a very valuable, reliable food source for developing countries.
Only 15 percent of global production is used in trade; the rest is consumed domestically in the countries where they’re grown — and they’re grown all over the world. In fact, plantains are the 10th most important staple food feeding the world today.
Despite their popularity in other countries, plantains are not as common in the U.S., but they are available in most large grocery stores. The plantain is nutrient-filled fruit that provides many vitamins and minerals, and it can be a great substitute for rice or potatoes.
Nutritional Facts About Plantains
181 calories47 grams carbohydrates1.9 grams protein0.5 grams fat3.4 grams fiber27.2 milligrams vitamin C (45 percent DV)1,668 IU vitamin A (33 percent)0.4 milligram vitamin B6 (22 percent)739 milligrams potassium (21 percent)55 milligrams magnesium (14 percent)0.9 milligrams iron (5 percent)
Plantains are typically eaten when cooked, which changes the fruit’s nutritional value. One cup of cooked, mashed plantains has:
232 calories62.3 grams carbohydrates1.6 grams protein0.4 gram fat4.6 grams fiber1,818 IU vitamin A (36 percent)21.8 milligrams vitamin C (36 percent)930 milligrams potassium (27 percent)0.5 milligram vitamin B6 (24 percent)64 milligrams magnesium (16 percent)1.2 milligrams iron (6 percent)