Fruit
How much fiber is in plantain (raw)?
4.1 g
of fiber in 1 medium of plantain (raw) (179 g). That is a good amount: 11% of a man’s daily target (38 g) and 16% of a woman’s (25 g).
How it compares
Plantain, raw ranks #19 of 61 fruit and #83 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Avocado | 1/2 fruit (68 g) | 4.6 g |
| Apple, with skin | 1 medium (182 g) | 4.4 g |
| Asian pear | 1 fruit (122 g) | 4.4 g |
| Plantain, raw | 1 medium (179 g) | 4.1 g |
| Starfruit | 1 cup, cubes (132 g) | 3.7 g |
| Blueberries | 1 cup (148 g) | 3.6 g |
| Dried figs | 1/4 cup (37 g) | 3.6 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Breadfruit | 1 cup (220 g) | 10.8 g |
| Elderberries | 1 cup (145 g) | 10.2 g |
| Durian | 1 cup (243 g) | 9.2 g |
| Sapodilla | 1 fruit (170 g) | 9 g |
Getting to your daily target
You would need about 6.1 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in plantain (raw)?
1 medium of plantain (raw) (179 g) contains 4.1 g of dietary fiber, according to USDA data. 100 g contains 2.3 g.
Is plantain high in fiber?
Good source of fiber. One serving gives 15% of the 28 g Daily Value used on US food labels. It ranks #19 of 61 fruit in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 09277: “Plantains, raw”. Fiber, total dietary: 2.3 g per 100 g. Serving weight 179 g. How we calculate.