Are Plantains Healthy? Nutrition Facts, Benefits, and the Best Ways to Enjoy Them

Plantains are one of those versatile foods that can taste completely different depending on how ripe they are. When green, they’re firm, starchy, and savory, but as they ripen and turn yellow with dark spots, they soften and become sweet, almost dessert-like. This unique transition makes them a staple in many cuisines — and a powerhouse of nutrients.

While some people shy away from plantains because of their sugar content, experts say that doing so means missing out on an affordable, nutrient-dense food that can boost your overall health.

According to registered dietitian Erin Palinski-Wade, plantains are “a nutritious choice and a good way to increase fiber, potassium, and healthy carbohydrates.” The natural sugars they contain are paired with antioxidants and vitamins, making them far more beneficial than refined snacks or processed sweets.

Plantain Nutrition Facts

A 100-gram serving of raw plantain contains:

• 123 calories
• 1.16 g protein
• 2.1 g fiber
• 0.89 g fat
• 31 g carbohydrates
• 14.2 g sugar

It also provides essential micronutrients such as:

• Potassium: 487 mg
• Vitamin C: 18 mg
• Magnesium: 36 mg
• Phosphorus: 32 mg
• Folate: 22 mcg
• Iron: 1 mg

Cooking changes the nutritional profile slightly. Because plantains lose water when cooked, they become more nutrient-dense, often containing higher amounts of fiber, vitamins, and calories per serving compared to raw plantains.

Do Plantains Have Protein?

Yes, but not a large amount. A serving has about 1.16 grams of protein, which isn’t much compared to protein-rich foods. Still, every little bit helps with daily intake. If you’re looking for a fruit with more protein, jackfruit offers around 5 grams per serving. Plantains, however, still contribute to your protein goals while providing other health benefits.

Health Benefits of Plantains

Plantains are more than just a tasty side dish — they can support your health in multiple ways:

• Supports digestive health: Thanks to their fiber content, plantains help regulate digestion and keep you fuller for longer.
• Heart and blood pressure support: Their high potassium levels can help manage blood pressure and support healthy heart rhythms.
• Boosts immunity: With a good dose of vitamin C, plantains provide antioxidants that strengthen the immune system.
• Improves energy production: Magnesium helps with muscle function, nerve signaling, and maintaining energy levels.

However, portion control is important. Plantains are not low-calorie, so eating them in large amounts may work against weight management goals. Still, replacing processed carbs with plantains can actually support weight loss efforts, as their fiber improves satiety and reduces overeating.

Who Should Avoid Plantains?

• Banana or latex allergy sufferers may need to avoid plantains, as cross-reactions can occur.
• People on potassium-restricted diets (often those with kidney conditions) should be mindful of serving sizes.

Plantains vs. Bananas: Which Is Healthier?

Both plantains and bananas are nutritious, but they offer different benefits.

• Bananas: Fewer calories, more antioxidants, sweeter flavor.
• Plantains: Higher in fiber, vitamin C, and potassium, making them ideal for heart health and digestion.

Ultimately, it depends on your taste preference and nutritional goals.

How to Cook Plantains

Unlike bananas, plantains need to be cooked before eating. Some of the healthiest and tastiest methods include:

• Baking – caramelizes natural sugars without added fat.
• Boiling or steaming – preserves nutrients while keeping calories low.
• Air frying – adds crunch with less oil than deep frying.
• Traditional frying – delicious, but higher in fat and calories.

Plantains are a delicious, affordable, and nutrient-packed food that can be enjoyed at any stage of ripeness. Whether you prefer them savory and starchy or sweet and tender, they’re a great way to add more fiber, potassium, and antioxidants to your diet. Just remember to watch portion sizes and opt for healthier cooking methods when possible.