Calories in Plantains: A Guide to Their Nutritional Value and Delicious Recipes Of Plantains

Plantains are a popular and versatile fruits that are commonly enjoyed in various cuisines around the world. They are a staple in many tropical regions and can be prepared in numerous ways, which includes frying, boiling, etc. If you are interested in learning more about plantains and their nutritional content, including their calorie count, you’ve found the right article.

What are Plantains?

Before we look into the details about the calories in plantains, let’s start with a brief introduction to this unique fruit. Plantains are often confused with bananas, but they are different in several ways. While they belong to the same family, plantains are larger, starchier, and less sweet compared to their banana counterparts.

Calories in Plantains

How many calories do plantains contain? The calorie content of plantains can vary depending on how they are prepared and their size. Generally, plantains have around 122 calories per 100 grams when they are raw. However, this can change significantly depending on whether you cook them and how you do so.

Cooked Plantains vs. Raw Plantains

The calorie count increases when you cook plantains. Frying plantains in oil, which is a popular preparation method in many cuisines can significantly increase their caloric content. This is because the oil adds extra calories to the final dish. On the other hand, boiling or steaming plantains with little to no added fat will result in a lower calorie content compared to frying.

Boiled plantains for example, retain more of their natural flavor and nutritional value, making them a healthier option if you are watching your calorie intake. When boiled, plantains contain approximately 122 calories per 100 grams similar to their raw state.

Plantain Chips and Calorie Content

Plantain chips, a loved snack in many cultures, are typically made by frying thinly sliced plantains. These chips can be delicious but are often higher in calories due to the frying process. A serving of plantain chips may contain around 150-200 calories, depending on factors like thickness and oil absorption during frying. If you are looking for a healthier alternative, consider making your own plantain chips by baking thinly sliced plantains in the oven with a light sprinkle of oil.

Nutritional Benefits of Plantains

While it is important to be mindful of your calorie intake, it is equally important to consider the nutritional benefits of plantains. They are a good source of complex carbohydrates, dietary fiber, and essential vitamins and minerals.

  1. Complex Carbohydrates: Plantains are a rich source of complex carbohydrates, which provides a steady release of energy, making them a great choice for sustained physical activity and maintaining stable blood sugar levels.
  2. Dietary Fiber: Plantains are high in dietary fiber, which is important for digestive health. Fiber helps prevent constipation and supports a feeling of fullness, making it easier to manage portion control.
  3. Potassium: Plantains are particularly rich in potassium, an essential mineral that plays an important role in maintaining proper heart and muscle function. A diet that is rich in potassium can help regulate blood pressure and reduce the risk of stroke.
  4. Vitamin C: Plantains also provide a good amount of vitamin C, an antioxidant that supports the immune system and helps the body absorb iron from plant based foods.
  5. Vitamin A: They contain vitamin A, which is essential for healthy skin, vision, and immune function.
  6. Vitamin B6: Plantains are a good source of vitamin B6, which is important for brain development and function, as well as immune system support.

Adding Plantains into Your Diet

Plantains are a versatile ingredient that can be used in both savory and sweet dishes. Here are some ideas for adding plantains into your diet:

  1. Fried Plantains: Enjoy them as a side dish or snack. Remember to be mindful of the cooking oil to keep the calorie count in check. You can experiment with different seasonings like salt, garlic, or chili powder for added flavor.
  2. Boiled Plantains: Boiled plantains can be served with a savory sauce or used as a base for stews. They are a staple in many traditional dishes, adding a hearty and nutritious element to meals.
  3. Plantain Chips: If you are a fan of crispy snacks, go for homemade plantain chips baked with minimal oil for a healthier alternative. You can get creative with seasonings to suit your taste.
  4. Plantain Pancakes: Blend ripe plantains into a batter for delicious and nutritious pancakes. Add cinnamon or vanilla extract for extra flavor.
  5. Sweet Plantain Desserts: Ripe plantains can be used to make sweet treats like plantain fritters or plantain bread. These desserts showcase the fruit’s natural sweetness and make for a delightful indulgence.


Plantains are a delicious and nutritious fruit with varying calorie counts depending on how they are prepared. When consumed in moderation and as part of a balanced diet, they can be a valuable addition to your meals. Remember that while calorie content is essential, it is equally important to consider the nutritional value of the foods you consume.

Keep it in mind that portion size and cooking methods can significantly impact the calorie content of plantain dishes. Whether you prefer them fried, boiled, or in other creative recipes, plantains can be a tasty and satisfying addition to your culinary dishes.