Plantain has 122 kcal and 31.9 g carbs per 100 g raw. More starchy and less sweet than bananas — plantains are cooked before eating, never raw. Cooking method dramatically affects calories.
How should I track Plantain?
Plantain is a good source of potassium. When tracking Plantain, weigh the edible portion — after peeling, coring, or removing seeds. The part you throw away does not count, but it can make up 20–40% of the total weight depending on the fruit. A systematic review (Whitton et al., Adv Nutr 2022) found that fruits are among the most commonly misestimated food groups. One more thing to watch: fresh and dried versions have very different calorie density. A handful of dried fruit can have the same calories as a whole bowl of fresh — always double-check which form you are logging.