Vegetable
stem plantain.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
39
PROTEIN
0.35g
CARBS
8.6g
FAT
0.16g
FIBER
2.1g
This ingredient is flagged as naturally gluten-free. Per 100 g, it provides 2.5 µg of vitamin K.
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories39.4kcal—
Protein0.35g1%
Carbohydrates8.6g3%
Fiber2.1g8%
Sugar0.65g1%
Total fat0.16g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water87.5g—
MINERALS
Sodium23.2mg1%
Potassium373mg8%
Calcium11.2mg1%
Iron0.26mg1%
Magnesium32.8mg8%
Phosphorus16.3mg1%
Zinc0.14mg1%
Copper0.04mg4%
Manganese0.10mg4%
Selenium0.45µg1%
VITAMINS
Vitamin A2.4µg0%
Vitamin C3.8mg4%
Vitamin D0.32µg2%
Vitamin E0.02mg0%
Vitamin K2.5µg2%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.18mg1%
Pantothenic acid (B5)0.24mg5%
Vitamin B60.14mg8%
Biotin (B7)4.4µg15%
Folate (B9)12.8µg3%
%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 oz28.4g
1 lb453.6g
1 piece200g
HEALTH BENEFITS
Why eat it.
- ✓Contains potassium, which helps in regulating blood pressure and balancing body fluids.
COOKING TIPS
In the kitchen.
- 1Before cooking, peel away the tough outer layers of the stem until you reach the tender, white inner core.
- 2As you slice the core into discs, use your finger to pull out and discard the coarse fibers that appear.
- 3Plantain stem has a mild, slightly sweet, and crunchy texture, similar to water chestnuts, making it great for stir-fries (poriyal), curries (kootu), soups, and even fresh juices.
- 4It absorbs flavors well, so it pairs nicely with spices like mustard seeds, turmeric, chili, and lentils in savory dishes.
STORAGE
Keep it fresh.
- Store the whole, unpeeled stem at room temperature for up to 2-3 days.
- Once cut, immediately place chopped pieces in water mixed with a little buttermilk or lemon juice to prevent browning, and refrigerate in an airtight container for up to 3-4 days.
FAQ
Frequently asked questions.
Is stem plantain healthy?
Yes, stem plantain is highly nutritious and particularly known for its high dietary fiber content. It supports digestive health, acts as a natural diuretic for kidney health, and provides essential minerals like potassium to help regulate blood pressure.
How many calories and carbs are in stem plantain?
Stem plantain is very low in calories, containing approximately 39.44 calories per 100g. It contains about 8.64g of carbohydrates and is virtually fat-free, making it an ideal choice for light, healthy meals.
Is stem plantain keto-friendly?
With approximately 8.64g of carbs per 100g, stem plantain can be included in a keto diet in moderation. Its high fiber content lowers the net carb impact, though it should be tracked carefully within daily carb limits.
How do you prepare stem plantain for cooking?
Remove the tough outer layers until you reach the tender white inner core. Slice the core into rounds and use your finger to swirl and remove the thin, thread-like fibers that appear between slices before chopping it for recipes.
What does stem plantain taste like?
Stem plantain has a very mild, neutral flavor with a slightly earthy undertone. Its texture is crisp and crunchy, similar to a water chestnut, and it readily absorbs the flavors of the spices and sauces it is cooked with.
