Plantain Nutrition Facts & Health Benefits

Plantain Nutrition Facts

Detailed nutritional information for plantains at different stages of ripeness.

Nutrition Facts Comparison

Plantain nutrition varies significantly based on ripeness and cooking method. Here's how they compare:

Nutrient	Green Plantain (100g raw)	Ripe Plantain (100g raw)	Fried Plantain (100g)
Calories	122	122	240
Carbohydrates	32g	32g	48g
Fiber	2.3g	2.3g	3.5g
Sugar	15g	22g	25g
Protein	1.3g	1.3g	1.5g
Fat	0.4g	0.4g	12g
Potassium	499mg	499mg	450mg
Vitamin C	18mg	18mg	15mg
Vitamin A	1127 IU	1127 IU	1000 IU

Nutrition Facts

Serving Size 1 medium (179g)

Amount Per Serving

Calories 218

% Daily Value*

Total Fat 0.4g 1%

Saturated Fat 0.1g 1%

Cholesterol 0mg 0%

Sodium 4mg 0%

Total Carbohydrate 57g 21%

Dietary Fiber 3g 11%

Total Sugars 27g

Protein 2g 4%

Vitamin D 0mcg 0%

Calcium 3mg 0%

Iron 0.6mg 3%

Potassium 893mg 19%

*Percent Daily Values are based on a 2,000 calorie diet.

Health Benefits of Plantains

Discover how plantains can support your health and wellness goals.

Great source of steady, complex carbs

Plantains are rich in complex carbohydrates and relatively low in fat and protein, making them a filling energy source that digests more slowly than refined carbs.

High in fiber (including resistant starch)

They contain both insoluble fiber and resistant starch, especially when green. Fiber and resistant starch help improve bowel regularity, feed beneficial gut bacteria with a prebiotic effect, and increase satiety, which can support weight management.

Supports healthy blood pressure and heart health

Plantains are rich in potassium and also provide magnesium. Potassium helps balance sodium, relax blood vessel walls, and support normal blood pressure and heart function.

Helps blood sugar control when prepared well

Green or just-ripe plantains are higher in resistant starch and lower in simple sugar than very ripe ones. Boiled, baked, or roasted plantains, rather than fried, cause a slower rise in blood glucose than many refined starches, which can help with blood sugar management when portion sizes are reasonable.

Good for digestive health

Fiber adds bulk to stool and can help prevent constipation. Resistant starch acts like a prebiotic, feeding gut bacteria that produce short-chain fatty acids such as butyrate, which are linked to colon health.

Supports immune function

Plantains provide vitamin C, an antioxidant that supports immune cells, helps your body absorb iron from plant foods, and supports tissue repair.

Benefits for eyes and skin

They contain vitamin A and related carotenoids, which support normal vision, especially night vision, as well as immune function and healthy skin and mucous membranes.

Energy and performance support

Because they are rich in complex carbs, potassium, and magnesium, plantains can help replenish glycogen after exercise, support muscle contraction and nerve function, and reduce the risk of muscle cramps linked to low potassium or magnesium.

May support mood and brain function

Plantains supply vitamin B6, which your body uses to make neurotransmitters such as serotonin and dopamine, both important for mood regulation and brain function.

Naturally gluten-free, versatile staple

They are a naturally gluten-free starch, useful for people with celiac disease or gluten sensitivity as an alternative to wheat-based sides and snacks.

Budget-friendly nutrient density

Plantains are often inexpensive yet provide substantial calories, fiber, potassium, vitamin C, vitamin A, and some magnesium and B-vitamins per serving, making them a cost-effective way to improve overall diet quality.

Dietary Considerations

How plantains fit into various dietary approaches and health conditions.

Plantains for Weight Loss

Plantains can fit into a weight-loss plan if you control portions and choose healthier cooking methods like boiling, baking, or air-frying instead of deep-frying. They are energy-dense, so pairing them with lean protein and plenty of vegetables is key.

Plantains and Diabetes

Many people with diabetes can include plantains in moderation, especially when portion size is controlled and they are boiled, baked, or air-fried instead of deep-fried. Green plantains have a lower glycemic impact than ripe ones. Always follow personal medical advice from your healthcare provider.

Plantains for Heart Health

Plantains are a good source of potassium and low in sodium, which can support healthy blood pressure as part of an overall balanced diet. How they affect heart health depends a lot on preparation—baked or boiled is better than deep-fried.

Plantains for Digestive Health

The fiber and resistant starch in plantains can support regular bowel movements and feed beneficial gut bacteria, especially when they're less processed and not fried. Be sure to drink enough water and include a variety of fiber sources in your diet.

How Cooking Methods Affect Nutrition

The way you cook plantains significantly impacts their nutritional value.

Boiling: Preserves most nutrients, adds no extra fat, and maintains the natural fiber content. Boiled plantains have the lowest calorie count and are excellent for digestive health.

Baking: Retains nutrients well while developing natural sweetness through caramelization. Uses minimal added fat and creates a healthier alternative to frying.

Air-Frying: Provides crispy texture with significantly less oil than traditional frying. Reduces calorie and fat content while maintaining good flavor and texture.

Grilling: Adds smoky flavor without extra fat. The high heat caramelizes natural sugars while preserving nutrients.

Deep-Frying: Significantly increases calorie and fat content. While delicious, fried plantains should be enjoyed in moderation as part of a balanced diet.

Steaming: Preserves water-soluble vitamins like vitamin C and B vitamins better than boiling. Maintains natural moisture and texture.

Key Takeaway: For maximum health benefits, choose boiling, baking, air-frying, or grilling over deep-frying. These methods preserve nutrients while minimizing added fats and calories.

Plantain Nutrition FAQs

Common questions about plantain nutrition and health benefits.

Are plantains healthy?

Yes, plantains are a nutritious source of complex carbohydrates, fiber, potassium, vitamin C, and vitamin A, especially when prepared with little added fat or sugar. They should be part of a balanced meal with protein and vegetables rather than the only component.

What are the main nutrients in plantains?

A typical cooked serving of plantain provides mostly carbohydrates, plus fiber, potassium, vitamin C, vitamin B6, magnesium, and vitamin A, with very little fat or protein.

How many calories are in one plantain?

A medium raw plantain (about 179 g) has roughly 215–230 calories, mostly from carbohydrates. Cooking methods like frying can significantly increase the calorie content.

Are plantains high in carbs?

Yes, plantains are a high-carbohydrate food; 100 g of raw plantain has about 30–32 g of carbs, mainly from starch. That's why they're filling and used as a staple like rice or potatoes.

Are plantains good for weight loss?

Plantains can fit into a weight-loss plan if you control portions and choose healthier cooking methods like boiling, baking, or air-frying instead of deep-frying. They are energy-dense, so pairing them with lean protein and plenty of vegetables is key.

Are plantains good for people with diabetes?

Many people with diabetes can include plantains in moderation, especially when portion size is controlled and they are boiled, baked, or air-fried instead of deep-fried. Green plantains have a lower glycemic impact than ripe ones. Always follow personal medical advice from your healthcare provider.

Are green plantains healthier than ripe plantains?

Green plantains are higher in resistant starch and may be better for blood sugar control and gut health, while ripe plantains are sweeter and may be easier to digest. Both can be part of a healthy diet when portion sizes and cooking methods are balanced.

Are plantains gluten-free?

Yes, whole fresh plantains are naturally gluten-free because they're a fruit, not a grain. The only concern is when they're battered, breaded, or processed with gluten-containing ingredients.