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Homemade Plantain Soup Calories
Potassium source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Homemade Plantain Soup (240 g) has 132 calories. That works out to 55 calories per 100 g. It contains 31.4 g of carbs, 1.4 g of protein, 0.5 g of fat and 2.9 g of fiber. Its 0.4 mg of B6 covers 25% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Homemade Plantain Soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
132
KCAL / 240G
Carbs
31.4g
· 11% DV
Protein
1.4g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 4% · Fat 3%
Homemade Plantain Soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 31.4 g | 11% |
| Fiber | 2.9 g | 10% |
| Protein | 1.4 g | 3% |
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 Homemade Plantain Soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 132 kcal |
| 100 g | 100 g | 55 kcal |
| 1 cup (small) | 180 g | 99 kcal |
| 1 bottle (medium) | 300 g | 165 kcal |
| 1 serving (large) | 350 g | 193 kcal |
| 1.5 cup (large) | 360 g | 198 kcal |
| 1 serving (extra large) | 500 g | 275 kcal |
Calculated from 55 calories per 100 g.
Frequently Asked Questions About Homemade Plantain Soup
What is homemade plantain soup made of?
Homemade plantain soup is usually made with plantains simmered in broth, often with onion and garlic. Some versions add coconut milk, herbs, chile, or other vegetables, so the exact ingredients vary by regional recipe.
How do you make homemade plantain soup?
To make homemade plantain soup, peel and chop the plantains, simmer them with aromatics in broth until tender, then blend or mash them. Blend fully for a smooth soup, or leave some pieces intact for a chunkier texture.
Should you use green or ripe plantains for homemade plantain soup?
Green or just-ripe plantains are the usual choice for a savory homemade plantain soup because they are starchy and less sweet. Ripe plantains make the soup noticeably sweeter and softer, which suits some recipes but changes its character.
Does homemade plantain soup taste like banana soup?
No, not usually. Green plantains give homemade plantain soup a mild, starchy taste rather than the pronounced sweetness of ripe dessert bananas. The broth, aromatics, and seasonings also shape the final flavor.
Is homemade plantain soup Caribbean or African?
Homemade plantain soup is found in several food traditions, including Caribbean, West African, and Latin American cooking. Recipes differ across countries and households, so there is no single version that represents all of these cuisines.
Can you make homemade plantain soup without a blender?
Yes, homemade plantain soup can be made without a blender. Cook the plantains until very soft, then mash them in the pot for a rustic, thicker texture; a blender is only needed for a particularly smooth finish.
How can you make homemade plantain soup creamier?
Coconut milk is a common way to make homemade plantain soup creamier and add a gentle sweetness. You can also blend the cooked plantains thoroughly; add broth gradually so the soup does not become thinner than you want.
What do you serve with homemade plantain soup?
Homemade plantain soup pairs well with rice, bread, or beans, and can be served as a starter or a light meal. Fresh herbs, lime, or chile sauce make useful toppings when you want a brighter or spicier flavor.
How long does homemade plantain soup last in the fridge?
Homemade plantain soup keeps for about 3–4 days in a covered container in the refrigerator. Reheat only the portion you plan to eat, and discard the soup if it develops an off smell, visible mold, or an unusual appearance.
Can homemade plantain soup be frozen?
Yes, homemade plantain soup freezes well. Let it cool, portion it into airtight containers, and freeze; after thawing, stir in a little broth or water while reheating if the plantains have made it too thick.
Homemade Plantain Soup Vitamins & Minerals
Vitamins
B6
0.43mg · 25% DV
Vitamin C
14.88mg · 17% DV
B1
0.07mg · 6% DV
Folate
21.6µg · 5% DV
Minerals
Potassium ⭐
588mg · 17% DV
Copper
0.12mg · 13% DV
Sodium
288mg · 13% DV
Magnesium
41mg · 10% DV
Homemade Plantain Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade Plantain Soup
To burn the 132 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 Homemade Plantain Soup?
Homemade Plantain Soup is made by cooking plantains—the starchy cooking banana—with ingredients such as onion, garlic and broth, then serving it as a soup. Versions are found across parts of the Caribbean and Latin America, and recipes vary: some are blended until smooth, while others leave pieces of plantain in the bowl.
It has a mild, savoury flavour and a naturally thick, filling texture. In its regions of origin, it may be served as a starter or as part of a home-cooked meal; elsewhere, it makes a comforting lunch with bread or a crisp salad. It provides potassium. For a lighter bowl, use vegetable broth and avoid rich additions; herbs, pepper or a squeeze of lime can brighten the flavour.
How Nutritious Is Homemade Plantain Soup?
Nutrient density
Medium
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 Homemade Plantain Soup 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 Homemade Plantain Soup Contain Allergens?
No known major allergens
Which Diets Is Homemade Plantain Soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Homemade Plantain Soup Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.