How Many Calories in Plantain? Nutrition Facts & Macros
100 grams of plantain has 122 calories
Protein 1.3g · Carbs 31.9g · Fat 0.4g
Plantain (Musa paradisiaca) is a starchy cooking banana — larger, firmer, and less sweet than dessert bananas. At 122 calories per 100g, it is rich in potassium (487mg), vitamin A (56µg), vitamin K (28.8µg), and resistant starch. A staple food across Latin America, Africa, and the Caribbean, plantains are typically cooked — fried, boiled, or baked — rather than eaten raw. One medium plantain (about 179g) has approximately 218 calories.
510 kJ · per 100g · Water: 65.2 g
Calorie Calculator: Plantain
100 g Plantain contains 122 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium plantain (179g) | 218 kcal | 2.3g | 57.1g | 0.6g |
| 1 cup sliced (148g) | 181 kcal | 1.9g | 47.2g | 0.5g |
| 100 grams | 122 kcal | 1.3g | 31.9g | 0.4g |
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Plantain — Nutrition Facts
| Plantain | per 100g |
|---|---|
| Calories | 122 kcal |
| Protein | 1.3 g |
| Fat | 0.35 g |
| Carbs | 31.89 g |
| Fiber | 1.7 g |
| Sugar | 17.51 g |
| Sodium | 4 mg |
| Potassium | 487 mg |
| Magnesium | 36 mg |
| Phosphorus | 32 mg |
| Vitamin C | 18.4 mg |
| Vitamin B6 | 0.242 mg |
| Folate | 22 mcg |
| Water | 65.2 g |
Source: USDA FoodData Central (FDC ID: 169130) · Data verified April 2026
Variations
Green plantain (unripe)
Green unripe plantains have 152 kcal per 100g with 36.7g carbs (mostly resistant starch — 32g). Only 2.3g sugar. Lower glycemic impact than ripe. Used for savory dishes: tostones (twice-fried), mofongo, chips, boiled as a potato substitute.
Yellow plantain (ripe)
Yellow ripe plantains have 122 kcal per 100g — the base data on this page. They contain 17.5g sugar (starch converts to sugar as it ripens) and less resistant starch. Sweeter and softer. Used for maduros (caramelized slices), desserts, and baking. Higher in vitamin A (56µg RAE) than green.
Fried plantain (tostones)
Fried green plantain slices (tostones) absorb oil during cooking and have approximately 270-300 kcal per 100g — more than double the raw value. Fat increases to 10-15g. They are a popular side dish in Caribbean and Latin American cuisine. To reduce calories, try baking instead of frying.
Dietary Perspectives
For Weight Loss
Plantain has 122 calories per 100g — moderate to high for a fruit due to its starchy nature. However, green plantains have significant resistant starch that is not fully digested, effectively lowering the absorbed calories. One medium plantain (179g) has 218 calories. Best boiled or baked (not fried). Use as a potato alternative rather than snacking on raw.
For Athletic Performance
Plantain is an excellent source of training fuel with 31.89g carbs and 487mg potassium per 100g — more potassium than bananas. The combination of starch and natural sugars provides both quick and sustained energy. Green plantains (boiled, mashed) are ideal 2-3 hours before exercise. Ripe plantains work well as post-workout recovery food with their higher sugar content for glycogen replenishment.
For Keto
Plantain is NOT suitable for keto with 30g net carbs per 100g (31.89g carbs minus 1.7g fiber). Even a small 50g portion provides 15g net carbs — nearly a full day's allowance on strict keto. It is one of the highest-carb plant foods. For a similar starchy satisfaction on keto, try small portions of jicama (4g net carbs) or turnip (4g net carbs).
Frequently Asked Questions
How many calories are in plantain?
100g of plantain has 122 calories. One medium plantain (about 179g) has approximately 218 calories. They are starchier and more calorie-dense than regular bananas (89 kcal). Green plantains have more resistant starch and fewer sugars (152 kcal/100g).
Is plantain good for you?
Plantain is rich in potassium (487mg per 100g — more than bananas), vitamin A (56µg), vitamin K (28.8µg), and vitamin C (18.4mg). Green plantains contain significant resistant starch, which feeds beneficial gut bacteria and has a lower glycemic impact than ripe ones.
Can you eat plantain on keto?
Plantain has 31.89g carbs per 100g with only 1.7g fiber, leaving about 30g net carbs — too high for strict keto. Even a small 50g portion has 15g net carbs. It is one of the highest-carb fruits. Better keto alternatives include berries or avocado.
What is the difference between plantain and banana?
Plantains are larger, starchier, and must be cooked. They have 122 kcal vs 89 kcal for bananas. Green plantains taste starchy (like potato), while ripe yellow ones are mildly sweet. Bananas are sweeter raw. Plantains have more vitamin A and vitamin K.
How do you cook plantain?
Common methods: fried (tostones — twice-fried green slices), baked, boiled, or grilled. Green plantains are used for savory dishes (like chips or mash). Ripe yellow-to-black plantains become sweeter and are used for desserts (like maduros — caramelized sweet plantains). Peel by scoring the skin lengthwise.
Are green or ripe plantains healthier?
Green plantains have more resistant starch (32g starch per 100g), lower sugar (2.3g), and a lower glycemic index — better for blood sugar management. Ripe yellow plantains have more sugar (17.5g) and vitamin A (56µg RAE), and are easier to digest. Both are nutritious.
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