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Bean and Plantain Porridge Calories
High-fiber plant protein meal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bean and Plantain Porridge (240 g) has 293 calories. That works out to 122 calories per 100 g. It contains 53.3 g of carbs, 10.3 g of protein, 5.5 g of fat and 11.3 g of fiber. Its 0.4 mg of Copper covers 45% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Bean and Plantain Porridge Nutrition Facts
Selected: 1 cup (medium) · 240 g
293
KCAL / 240G
Carbs
53.3g
· 19% DV
Protein
10.3g
· 21% DV
Fat
5.5g
· 7% DV
Fiber
11.3g
· 40% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
Bean and Plantain Porridge nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 293 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 0.82 g | 4% |
| Trans fat | 0 g | |
| Sodium | 348 mg | 15% |
| Total carbohydrate | 53.3 g | 19% |
| Fiber | 11.3 g | 40% |
| Protein | 10.3 g | 21% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Bean and Plantain Porridge?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 293 kcal |
| 100 g | 100 g | 122 kcal |
| ½ cup (small) | 120 g | 146 kcal |
| 1 serving (small) | 180 g | 220 kcal |
| 1 serving (large) | 300 g | 366 kcal |
| 1 bottle (large) | 350 g | 427 kcal |
| 1.5 cup (large) | 360 g | 439 kcal |
Calculated from 122 calories per 100 g.
Frequently Asked Questions About Bean and Plantain Porridge
How do you make bean and plantain porridge?
Cook the beans until tender, then add sliced plantain, onion, seasonings and enough liquid to simmer everything together. Cook until the plantain is soft; mash some of the beans and plantain if you want a thicker porridge.
What beans are used in bean and plantain porridge?
Black-eyed peas are common, but other dried beans can also be used in bean and plantain porridge. Soak dried beans before cooking and cook them until tender before adding the plantain, since the beans usually take longer to soften.
Is plantain the same as a banana in bean and plantain porridge?
No. Plantain is a starchier cooking banana, usually used before it is fully ripe, while dessert bananas are sweeter and softer. Using a regular banana will give the porridge a noticeably sweeter taste and a softer texture.
Can you make bean and plantain porridge with canned beans?
Yes, canned beans work well in bean and plantain porridge. Drain and rinse them, then add them after the plantain has started cooking; they are already tender, so adding them too early can make them break apart.
Where does bean and plantain porridge come from?
Bean and plantain porridge is associated with West African home cooking, where beans and cooking bananas are combined in various dishes. Recipes differ between communities and households, so the dish does not have one fixed version or a single definitive origin.
Should you use green or ripe plantain for bean and plantain porridge?
Either can be used, but green plantain gives bean and plantain porridge a starchier, less sweet character. Riper plantain softens more and adds sweetness, so choose based on the texture and flavour you want.
What does bean and plantain porridge taste like?
Bean and plantain porridge is savoury and hearty, with a mild sweetness from the plantain. Onion and seasonings can make it more savoury or spicy, while mashing some ingredients creates a thicker, smoother texture.
What do you serve with bean and plantain porridge?
Bean and plantain porridge can be served as a meal on its own. It also pairs well with a hot pepper sauce, fresh vegetables or fried plantain; choose sides that complement the seasoning rather than overpower it.
How long does bean and plantain porridge last in the fridge?
Bean and plantain porridge keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, making sure it is hot throughout.
Can you freeze bean and plantain porridge?
Yes, bean and plantain porridge can be frozen in airtight, portion-sized containers. The plantain may become softer after thawing, but the dish is still suitable for reheating; thaw it in the refrigerator and heat until piping hot.
Bean and Plantain Porridge Vitamins & Minerals
Vitamins
Folate
136.8µg · 34% DV
B6
0.53mg · 31% DV
Vitamin C
19.68mg · 22% DV
B1
0.24mg · 20% DV
Minerals
Copper
0.41mg · 46% DV
Manganese
0.77mg · 33% DV
Phosphorus
190mg · 27% DV
Potassium ⭐
794mg · 23% DV
Sodium
348mg · 15% DV
Bean and Plantain Porridge Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bean and Plantain Porridge
To burn the 293 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Bean and Plantain Porridge?
Bean and Plantain Porridge combines beans with starchy plantain, simmered until both are tender and the mixture is soft and hearty. Bean-and-plantain dishes are associated with West African home cooking; plantain is a cooking banana, less sweet and firmer than the dessert bananas commonly sold in many shops.
Serve it warm as a filling main meal, often seasoned with onion and pepper, or add leafy vegetables for a more substantial bowl. Its beans provide plant protein, while the combination also brings useful fibre. It suits vegan meals and is naturally gluten-free; use a light hand with added oil if you want a less rich porridge.
How Nutritious Is Bean and Plantain Porridge?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Bean and Plantain Porridge Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Bean and Plantain Porridge Contain Allergens?
No known major allergens
Which Diets Is Bean and Plantain Porridge Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Bean and Plantain Porridge Fat Profile
SATURATED
0.82g
MONOUNSATURATED
2.42g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.