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
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.
- ✓Extremely rich in dietary fiber, which aids digestion, promotes gut health, and helps prevent constipation.
- ✓Acts as a natural diuretic, helping to flush toxins from the body and is traditionally used to support kidney health and prevent kidney stones.
- ✓Low in calories and high in water content, making it an excellent food for weight management and hydration.
- ✓Contains potassium, which helps in regulating blood pressure and balancing body fluids.
- ✓The high fiber content can help in managing blood sugar levels by slowing down the absorption of sugar.
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 good for weight loss?
Yes, it is excellent for weight management because it is low in calories and has a high water content. The significant amount of dietary fiber helps you feel full for longer, reducing the likelihood of overeating.
Can diabetics eat stem plantain?
Stem plantain is beneficial for diabetics due to its high fiber content, which slows down the absorption of sugar in the bloodstream. This helps in maintaining stable blood sugar levels and preventing insulin spikes.
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.
Can you drink stem plantain juice raw?
Yes, raw stem plantain juice is commonly consumed for its medicinal properties. It is often blended with a bit of water, strained, and mixed with buttermilk or lime juice to help treat kidney stones and acidity.
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.
How do you store stem plantain and how long does it last?
Store the whole stem in the refrigerator wrapped in a damp cloth or plastic wrap for up to 3-4 days. Once sliced, keep the pieces submerged in water mixed with a little yogurt or lemon juice to prevent oxidation and browning.
How does stem plantain help with kidney health?
It acts as a natural diuretic, which helps flush toxins from the urinary tract. It is traditionally used to help dissolve and prevent the formation of kidney stones by reducing the accumulation of calcium in the kidneys.
