Background Info:

  • Plantains are a traditional staple food in many tropical cultures
  • It is different from a banana
    • You eat them cooked, not raw
    • They are larger with thicker skin

Nutrition Information (1 medium raw):

  • Calories: 220
  • Fat: 0.5 gram
  • Sodium: 5 mg
  • Potassium: 890 mg
  • Total carbohydrate: 57 grams
  • Dietary fiber: 4 grams
  • Sugar: 10 grams
  • Protein: 2 grams
  • Vitamin A
  • Vitamin C

Stages of Ripeness:

  • Green, yellow, and black


  • Green – starchy like a potato
  • Yellow – slightly sweeter
  • Black – sweetest


  • Green – fry or boil for use in savory recipes
  • Yellow – grill or bake in savory or savory-sweet recipes
  • Black – best used for baked sweet dishes or desserts


  • For grilled recipes, leave peels on and remove after cooking
  • For skewers on the grill, fried, or baked recipes, remove peel before grilling
  • Slice fruit widthwise to create thin chips for frying
  • Cut in half lengthwise or in chunks to bake
  • To peel, cut off both tips, slice down the full length of the peel, pull the peel off in 1 piece


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