French Plantain

Also Known As: Cooking Banana, Kerala Banana Indian Names: Nendran,

Nenthra, Ethakka International Classification: AAB Group (Plantain)

About This Variety

Nendran is the most commercially significant plantain variety in India and one of the most nutritionally powerful bananas on this list. Unlike eating bananas, Nendran is primarily consumed cooked, and it occupies a central position in the cuisines of Kerala, Tamil Nadu, and Sri Lanka, where it is used in everything from banana chips and halwa to curries, fritters, and steamed preparations.

Internationally, Nendran is classified as a French Plantain-a large, angular, starchy banana with thick green skin that turns yellow-black with full ripeness. It is longer and more angular than standard bananas, typically 20 to 25 centimetres, with a characteristic angular cross-section. The unripe fruit is completely starch-dominant and has almost no sweetness, essentially functioning as a vegetable. As it ripens fully, a small amount of sweetness develops, but it never loses its starchy, dense character.

Nendran chips-thin-sliced, fried in coconut oil and salted-are one of India's most internationally beloved snack exports.

Flavour & Texture Profile

When raw, Nendran is starchy, dense, and almost completely unsweetened. The flesh is pale cream to white, firm, and floury in texture. When cooked, it develops a rich, earthy depth of flavour that absorbs spices and seasonings exceptionally well. When fully ripe, a moderate sweetness develops alongside the starch, making it suitable for sweet preparations. The green skin has a slightly astringent character.

Nutritional Profile (per 100g, ripe)

Health Benefits

Highest Potassium of All Varieties – At 546mg of Potassium per 100g, Nendran delivers the highest potassium content of any variety on this list. Potassium is critical for cardiac rhythm regulation, blood pressure management, muscle contraction, and kidney function. For buyers positioning products in the heart health or clinical nutrition space, Nendran is the most potent option available.

Gut Health & Digestive Power – With 3.4g of dietary fibre per 100g, among the highest of common Indian varieties, Nendran is an exceptional digestive health food. Raw and green Nendran contain high levels of resistant starch, which is not digested in the small intestine but ferments in the colon, feeding beneficial bacteria and supporting a healthy microbiome.

Immune System Support – Vitamin C at 18.4mg per 100g is the highest among all nine varieties listed here. This makes Nendran a meaningful contributor to immune defence, collagen synthesis, and antioxidant protection.

Sustained Energy for High-Activity Lifestyles – At 122 kcal and 41g of carbohydrates per 100g, Nendran is one of the most calorie-dense banana varieties on this list. For athletes, labourers, and individuals with high energy requirements, it provides sustained fuel without the rapid blood sugar spike associated with high-sugar bananas.

Anaemia Prevention – Iron at 0.9mg per 100g, combined with its Vitamin C content, which enhances iron absorption, makes Nendran a practical dietary tool for individuals at risk of iron-deficiency anaemia.

Kidney & Urinary Health – Traditional Ayurvedic and Siddha medicine systems in South India have long used Nendran as a functional food for kidney health and urinary tract support.

Ideal For

Ethnic grocery importers, particularly South Asian and Caribbean diaspora communities, snack food manufacturers (especially banana chips), foodservice distributors, health food retailers, and buyers targeting high-potassium or high-fibre product positioning.

Shelf Life: 21–28 days post-harvest when stored unripe at 13–15°C. It offers one of the longest shelf lives among Indian banana varieties due to its high starch content and thick skin. Highly suitable for long-distance international shipping.

Nutrient

Amount

0.29 mg

Calories

Potassium

Vitamin B6

Dietary Fibre

Natural Sugars

Carbohydrates

546 mg

122 kcal

3.4g

17g

41g

Vitamin C

18.4 mg