Plantain nutrition facts
For a useful comparison, start with the same weight and preparation. A whole plantain can vary greatly in size, and a cup of mashed plantain is not the same weight as a cup of slices.
| Nutrient | Raw plantain | Cooked plantain | Yellow, fried* |
|---|---|---|---|
| Energy | 122 kcal | 116 kcal | 236 kcal |
| Carbohydrate | 31.89 g | 31.15 g | 40.77 g |
| Protein | 1.30 g | 0.79 g | 1.42 g |
| Fat | 0.37 g | 0.18 g | 7.51 g |
| Fiber | 2.3 g | 2.3 g | 3.2 g |
Source: USDA Standard Reference, Release 28 (2015), records 09277, 09278, and 09447. *Yellow fried plantain from a Latino restaurant. These are separate reference foods, not a controlled cooking experiment or nutrition estimates for our recipes. View USDA source tables.
Measure a portion that matches your meal
Use the edible weight after peeling, and select a reference entry that matches how the food is prepared. For example, 150 g of the cooked reference above provides approximately 174 kcal and 46.7 g carbohydrate before sauces or other additions.
If you weigh a recipe, account for every ingredient, including absorbed frying oil, cheese, meat, and syrup. We do not publish unverified per-recipe calorie estimates.
Cooking changes the comparison
Boiling adds no cooking fat unless you add it afterward. Baking gives you control over the amount of oil brushed on. Frying adds oil, and moisture loss can concentrate nutrients per 100 g. A cooked-food entry is therefore more useful than applying a raw-food number to a finished fried dish.
Try baked ripe plantains for a straightforward oven preparation, or mangú for a boiled-and-mashed method.
Carbohydrates, protein, and meal planning
The reference values show that plantains are primarily a carbohydrate food, with much smaller amounts of protein. Consider what accompanies them: beans, fish, eggs, or another protein source can turn a plantain side into part of a more varied meal.
“Green” does not mean carbohydrate-free. If you track carbohydrate for a medical condition or a prescribed diet, use a measured serving and advice from your qualified clinician or dietitian. This guide does not prescribe a diabetes, weight-loss, or keto diet.
Common nutrition questions
How many calories are in one plantain?
There is no reliable single number without its edible weight and preparation. Weigh the peeled portion and use the matching reference food.
Does boiling make plantains low-carb?
No. The cooked reference still contains about 31 g carbohydrate per 100 g. Portion size matters.
Are plantains gluten-free?
Plain plantains do not contain gluten. Prepared dishes may include wheat flour or encounter cross-contact; check the ingredients. Our empanada recipe, for example, contains wheat flour.
Published by PlátanoCity · Our editorial approach