Fresh plantains on a tropical table

Discover the Wonderful World of Plátanos (Plantains)

Your ultimate resource for everything about plantains — from traditional recipes to nutritional benefits and cultural significance.

Explore Plantain Recipes

Why Plantains? Health Benefits and Versatility

Assorted plantain dishes on a table

Versatile Plantain Cooking Tips

From savory dishes to sweet desserts, plátanos can be prepared in countless ways to suit any meal.

Learn More About Plantain Recipes
Crispy tostones (fried green plantains)

Tostones (Fried Plantains)

Twice-fried green plantains, crispy on the outside and tender on the inside.

View Fried Plantain Recipe
Mangú (Dominican mashed plantains) with toppings

Mangú (Dominican Mashed Plantains)

A traditional Dominican breakfast dish made with boiled and mashed plantains.

View Mashed Plantain Recipe
Variety of plantain recipes on a kitchen counter

Delicious Plantain Recipes: Tostones, Maduros & More

Discover traditional and modern recipes from around the world featuring plantains, including healthy cooking tips.

Popular Plantain Dishes and Cooking Tips

How to Make Maduros (Sweet Fried Plantains)

Ingredients for Sweet Plantains

  • 2 ripe plantains (blackened skin)
  • 2 tablespoons coconut oil
  • Pinch of sea salt
  • Optional: drizzle of honey or maple syrup
Frying ripe plantains in a skillet for maduros

Step-by-Step Instructions for Maduros

  1. Peel the plantains and cut them on a diagonal into 1-inch thick pieces.
  2. Heat coconut oil in a large skillet over medium heat.
  3. Add plantain slices and cook for 3–4 minutes on each side until golden brown and caramelized.
  4. Remove from heat and place on a paper towel to absorb excess oil.
  5. Sprinkle with sea salt and drizzle with honey if desired.
  6. Serve warm as a side dish or dessert.

How to Make Tostones (Twice-Fried Plantains)

Ingredients for Tostones

  • 2 green plantains
  • Vegetable oil for frying
  • 2 teaspoons salt
  • 2 cups cold water
  • Optional: garlic dipping sauce
Flattened green plantains ready for frying tostones

Step-by-Step Instructions for Tostones

  1. Peel the plantains and cut into 1-inch thick rounds.
  2. Heat oil in a deep skillet to 350°F (175°C).
  3. Fry plantain slices for 3–4 minutes per side until lightly golden but not fully cooked.
  4. Remove and drain on paper towels.
  5. Flatten each piece to about 1/2-inch thickness using a tostonera or the bottom of a glass.
  6. Return to the hot oil and fry 2–3 minutes per side until golden and crispy.
  7. Drain and sprinkle with salt immediately. Serve warm.

How to Make Mangú (Dominican Mashed Plantains)

Ingredients for Mangú

  • 3 green plantains
  • 4 cups water
  • 1 tablespoon salt
  • 2 tablespoons butter or olive oil
  • 1/2 cup cold water (for mashing)
  • Optional: sautéed onions, fried eggs, or salami for serving
Mangú (Dominican mashed plantains) with toppings

Step-by-Step Instructions for Mangú

  1. Peel the green plantains and cut them into 2-inch pieces.
  2. In a large pot, bring 4 cups of water to a boil and add 1 tablespoon of salt.
  3. Add the plantain pieces to the boiling water and cook for 15–20 minutes, or until tender when pierced with a fork.
  4. Drain the plantains, reserving about 1/2 cup of the cooking water.
  5. In a large bowl, mash the plantains with a potato masher or fork, gradually adding the reserved cooking water and cold water until smooth and creamy.
  6. Add butter or olive oil to the mashed plantains and mix well to combine.
  7. Serve warm, topped with sautéed onions, fried eggs, or fried salami for a traditional Dominican breakfast.

How to Make Pastelón (Plantain Lasagna)

Ingredients for Pastelón

  • 4 ripe plantains
  • 1 lb ground beef
  • 1 onion, chopped
  • 2 cups shredded cheese
  • Tomato sauce, spices
Layered pastelón (plantain lasagna) in a baking dish

Step-by-Step Instructions for Pastelón

  1. Fry sliced plantains until golden.
  2. Cook ground beef with onions and spices.
  3. Layer plantains, beef, cheese in a baking dish.
  4. Bake at 350°F for 20 minutes.
  5. Serve hot as a main dish.
Nutritious plantains with vitamins and minerals illustrated

Plantain Nutrition Facts & Health Benefits

Discover why plantains are considered a nutritional powerhouse and how they benefit your health, including comparisons between green and ripe varieties.

Plantain Health Benefits and Nutrition

Plantains are rich in vitamins, minerals, and fiber, making them an excellent addition to a balanced diet. Unlike their banana cousins, plantains are typically cooked before eating, which changes their nutritional profile slightly.

One of the most significant health benefits of plantains is their high potassium content. Potassium is essential for heart health, nerve function, and maintaining healthy blood pressure levels.

Plantains are also an excellent source of complex carbohydrates, providing sustained energy without spiking blood sugar levels when consumed in moderation. Green plantains have more resistant starch, aiding digestion, while ripe ones are sweeter.

Sliced green and ripe plantains on a cutting board

Nutrition Comparison: Green vs. Ripe Plantains (per 1 cup cooked)

Nutrient Green Plantains Ripe Plantains
Calories200215
Carbohydrates50g57g
Fiber5g4g
Protein2g2g
Vitamin A25% DV30% DV
Vitamin C40% DV35% DV
Potassium25% DV20% DV
Magnesium18% DV15% DV

Detailed Plantain Health Benefits

High-fiber foods including plantains for digestion

Digestive Health from Plantains

The fiber in plantains helps promote regular bowel movements and supports a healthy digestive system.

Heart-healthy foods with plantains and potassium sources

Heart Health Benefits of Plantains

High potassium content helps regulate blood pressure and supports cardiovascular function.

Vitamin-rich produce including plantains

Immune Support from Plantains

Rich in vitamins A and C, plantains help strengthen the immune system and promote healthy skin.

Plantains in global markets and cultural dishes

Cultural Significance of Plátanos (Plantains)

Explore how plantains have shaped culinary traditions across Latin America, the Caribbean, and Africa, with stories from different regions.

Plantains Around the World: Cultural Insights

Plantains have been a staple food in tropical regions for centuries, with origins in Southeast Asia. They spread to Africa, then to the Caribbean and Latin America through trade and colonization.

Today, plantains are integral to many cultural cuisines, each region developing unique preparation methods and dishes that reflect local ingredients and traditions.

From Puerto Rican mofongo to Dominican mangú, West African dodo, and Peruvian chifles, plantains demonstrate remarkable versatility across culinary traditions. In many families, plantain recipes are passed down as heritage.

Vibrant market scene with fresh plantains

Traditional Plantain Dishes by Region

Caribbean plantain dishes like mofongo

Caribbean Plantain Traditions

Mofongo (Puerto Rico), Mangú (Dominican Republic), Fried plantains (Jamaica)

Latin American plantain dishes like patacones

Latin American Plantain Traditions

Patacones (Colombia), Tajadas (Venezuela), Chifles (Peru/Ecuador)

West African plantain dishes like dodo

West African Plantain Traditions

Dodo (Nigeria), Kokondo (Cameroon), Plantain fufu (Ghana)

Farmers harvesting plantains in a field

Cultural Significance of Plantains

In many cultures, plantains are more than just food—they represent heritage, family, and tradition. Plantains often feature prominently in celebrations, ceremonies, and family gatherings.

In the Caribbean, plantains are sometimes called “the bread of the tropics.” In West Africa, they’re often served to guests as a sign of hospitality.

The cultivation and preparation of plantains have been passed down through generations, with each family often having their own secret recipes and techniques.

Plantain plants growing in a tropical garden

Growing and Selecting Plátanos (Plantains)

Learn how to choose, store, and even grow your own plantains at home with these tips.

How to Grow Plantains at Home

Plantains grow best in tropical climates with high humidity and temperatures between 80–90°F (27–32°C). They require well-drained soil and plenty of sunlight.

Unlike bananas, plantains are starchy rather than sweet and need to be cooked before eating. They’re typically harvested when green but can be ripened to yellow or black for different culinary uses.

If you live in a non-tropical climate, you can still grow plantains in large containers that can be moved indoors during colder months. Start with suckers from a mature plant.

Plantain plants in a field during growth

Step-by-Step Plantain Growing Guide

1

Climate for Plantains

Plantains thrive in tropical climates with temperatures between 80–90°F and high humidity.

2

Soil for Plantains

Well-drained, fertile soil with a pH between 5.5–7.0 is ideal for plantain cultivation.

3

Planting Plantains

Plant suckers or bits of rhizome 2–3 inches deep, spacing them 8–10 feet apart.

4

Watering Plantains

Water regularly to keep soil consistently moist but not waterlogged.

5

Harvesting Plantains

Harvest when fruits are full-sized but still green, or allow to ripen to yellow/black.

Selecting and Storing Plantains

When selecting plantains, consider how you plan to use them:

  • Green plantains are starchy and ideal for frying (tostones) or boiling.
  • Yellow plantains are slightly sweet and good for boiling or baking.
  • Black plantains are sweetest and perfect for maduros or desserts.

Store plantains at room temperature. Green plantains will ripen to yellow and then black over 7–10 days. To slow ripening, refrigerate once they reach your desired ripeness. For long-term storage, freeze sliced plantains.

Stages of plantain ripeness from green to black
Common questions about plantains illustrated

Plantain FAQs: Common Questions Answered

Find answers to the most common questions about plátanos and plantains, including health and cooking tips.

Plátano (Plantain) FAQs

In English we call it plantain. In places like Puerto Rico, the Dominican Republic, Venezuela, and Colombia, among others, this fruit is known as plátano, yes, the same word for banana in Spain, México, etc. There, by the way, the plantain used for cooking is usually known as plátano macho.

Plátano is the Spanish name for plantain. Here in Ecuador, plantains are known by more than one name depending on when they are eaten or how they are prepared. As well as being called plátanos, they can also be called patacones or verdes.

Yes, plantanos (plantains) are a healthy food that can be part of a balanced diet, as they are rich in fiber, vitamins A and C, potassium, and magnesium, offering benefits for digestion, immune health, and blood pressure. However, their nutritional value and health impact depend on the preparation method, with healthier options like baking and roasting being preferable to deep-frying.

Yes, diabetics can eat plantains as part of a balanced diet, especially green (unripe) plantains, which are rich in resistant starch and have a low glycemic index (GI). This type of starch slows digestion, promoting more stable blood sugar levels and supporting digestive health. While yellow (ripe) plantains are sweeter and less ideal, they can still be eaten in moderation, similar to other starchy vegetables.

In Puerto Rico, people call bananas "guineos". This term is used in the Caribbean and is distinct from how bananas are called in other Spanish-speaking countries, where they are often called plátanos or bananas. In Puerto Rico, plátano specifically refers to the larger, starchier plantain, which is not eaten raw even when ripe.

Of these methods, the healthiest are grilling, baking, and roasting. Personally, I prefer roasting in the oven because then I don't have to deal with the smoke from the grill or pit, but I get the same delicious results—if not better.

Compared to plantain, potatoes have fewer calories. A hundred grams of potatoes contain 93 calories, whereas the same amount of plantain contains 116 calories.

Plantains are fruits that are eaten like vegetables. Eaten cooked, they are tasty when steamed, delicious when boiled, and a real treat when roasted. Plantains are rich in complex carbohydrates. They should be stored at room temperature.

The countries with the highest per capita plantain consumption are in Africa, particularly Uganda, which has the highest per capita consumption globally, followed by Cameroon and Angola. When considering total consumption in terms of volume, Uganda, Cameroon, Ghana, Colombia, and Nigeria are consistently among the top consumers, with African countries accounting for a majority of global plantain consumption.

They have a much thicker skin than bananas. Plantains have less sugar than bananas and are often served as a savory side dish or as part of a main dish. Like bananas, they start green and progress to yellow and then a dark brown-black as they ripen. The darker they are, the sweeter they'll be.

The high amount of potassium found in plantains is essential for maintaining the cell and body fluids that control your heart rate and blood pressure. The fiber in plantains also helps lower your cholesterol, which in turn keeps your heart functioning at its best.