Vegetable
flower plantain.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
21
PROTEIN
1.5g
CARBS
2.1g
FAT
0.63g
FIBER
5.3g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 3.4 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories21.3kcal—
Protein1.5g3%
Carbohydrates2.1g1%
Fiber5.3g19%
Sugar0.17g0%
Total fat0.63g1%
Saturated fat0.27g1%
Trans fat0g—
Cholesterol0mg0%
Water89.1g—
MINERALS
Sodium7.5mg0%
Potassium488mg10%
Calcium34.1mg3%
Iron0.40mg2%
Magnesium39.8mg9%
Phosphorus47.3mg4%
Zinc0.42mg4%
Copper0.10mg11%
Manganese1.1mg47%
Selenium2.8µg5%
VITAMINS
Vitamin A35.4µg4%
Vitamin C6.5mg7%
Vitamin D1.3µg6%
Vitamin E0.19mg1%
Vitamin K3.4µg3%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.28mg2%
Pantothenic acid (B5)0.35mg7%
Vitamin B60.13mg8%
Biotin (B7)2.4µg8%
Folate (B9)49.3µg12%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup118g
1 tablespoon7.4g
1 teaspoon2.5g
1 oz28.4g
1 lb453.6g
1 ml0.5g
1 liter500g
1 piece250g
HEALTH BENEFITS
Why eat it.
- ✓Good source of essential minerals including potassium, iron, and magnesium.
- ✓Traditionally used in some cultures to support lactation and manage menstrual issues.
COOKING TIPS
In the kitchen.
- 1Prepare by removing the tough, dark outer leaves (bracts) to reveal the tender, pale heart. The small florets found under the bracts can be used if their bitter pistil is removed.
- 2Soak the chopped flower in acidulated or salted water for at least 30 minutes to reduce bitterness and prevent discoloration before cooking.
- 3The plantain flower has a texture similar to artichoke hearts and is excellent in stir-fries, curries, salads (after blanching), and as a plant-based substitute for fish or shredded meat.
- 4Cook thoroughly by boiling, steaming, or sautéing until tender to develop its flavor and soften its texture.
STORAGE
Keep it fresh.
- Store fresh, whole plantain flowers in the refrigerator's crisper drawer for up to one week.
- Once cut, immediately place the pieces in acidulated water (water with lemon juice or vinegar) to prevent browning and store refrigerated in the water for 1-2 days.
FAQ
Frequently asked questions.
How many calories and carbohydrates are in flower plantain?
Per 100 grams, flower plantain is very low in calories, containing approximately 21.27 calories. It also has a low carbohydrate content, with about 2.15 grams per 100 grams.
Is flower plantain suitable for a vegan or vegetarian diet?
Yes, flower plantain is a vegetable and is naturally suitable for both vegan and vegetarian diets. It can be a nutritious and versatile addition to plant-based meals.
How do you typically cook flower plantain?
Flower plantain is often cooked by blanching or boiling to remove any bitterness, then stir-fried, added to curries, or used in salads. It can also be steamed or sautéed with spices.
How should I store fresh flower plantain?
Fresh flower plantain should be stored in the refrigerator, ideally in a perforated plastic bag or wrapped in a damp cloth, to maintain its freshness. It typically lasts for 3-5 days.
Can flower plantain be eaten raw?
While some parts of the plantain flower might be consumed raw in certain preparations, it is generally recommended to cook it. Cooking helps reduce bitterness and makes it more palatable and digestible.
