Are Olu-Olu Plantain Chips Healthy? A Nutritional Breakdown

October 12, 2025 •

4 min read

While plantains themselves are a source of vitamins and fiber, processing can change their nutritional profile. So, are Olu-Olu plantain chips healthy? The healthfulness of these popular African-Caribbean snacks depends on key factors like the specific product, cooking method, and portion size.

Quick Summary

Olu-Olu plantain chips offer some nutritional benefits, like fiber and potassium, but their overall healthiness is influenced by fat and sugar from cooking methods. They can be enjoyed as part of a balanced diet through moderation and mindful portioning.

Key Points

Moderation is Key: Olu-Olu plantain chips, especially the fried versions, should be consumed in moderation due to their fat and calorie content.
Nutrient-Rich Base: Plantains themselves offer beneficial vitamins (A and C), minerals like potassium, and dietary fiber.
Green vs. Sweet Chips: Green plantain chips are lower in sugar and higher in beneficial resistant starch than the sweet, ripe yellow varieties.
Frying Adds Calories: The cooking method is critical; commercial frying adds significant fat and calories, unlike healthier home-baked or air-fried versions.
No Artificial Additives: Olu-Olu chips typically contain no artificial colors or preservatives, making them a more natural snack than many processed chips.
Better Alternative Options: Healthier alternatives include homemade baked plantain chips, roasted chickpeas, or kale chips.

The Nutritional Foundation of Plantains

At its core, the plantain is a nutrient-dense fruit. As a staple in many tropical regions, it provides a good source of fiber, potassium, and several key vitamins, particularly A and C. Unripe, green plantains contain resistant starch, a type of fiber that aids in gut health and blood sugar regulation. This resistant starch is a prebiotic that feeds beneficial bacteria in the colon, supporting digestive health and promoting a feeling of fullness that can assist with weight management.

Olu-Olu Plantain Chips: A Closer Look at the Varieties

Olu-Olu Foods offers several versions of its plantain chips, with the nutritional profile varying slightly based on the recipe. The "Sweet Yellow" chips are made from ripe plantains, resulting in a higher sugar content, while the "Green" plantain chips utilize unripe plantains, which have a lower sugar and higher starch concentration. All varieties, however, are typically fried in vegetable oil, which significantly impacts their overall healthiness compared to a whole, unprocessed plantain.

Olu-Olu's Key Ingredients:

Plantain: The base ingredient, providing the inherent nutritional value.
Vegetable Oil (Palm and Soy): Used for frying, this adds a substantial amount of fat and calories. The type of oil can also affect the fat profile, with some containing higher saturated fats.
Added Sugar (for Sweet varieties): The "Sweet Yellow" chips contain a higher sugar content from the ripe plantain itself, and potentially added sugars.
Flavorings (for Spicy/Chilli varieties): Spices like chili can offer a natural boost to metabolism and add antioxidants.

Frying vs. Baking: The Preparation Paradox

The primary factor determining if Olu-Olu's plantain chips are a truly healthy snack is the preparation method. As a commercially fried product, their health benefits are balanced against the added fats and calories. For example, some fried plantain chips can have a high fat and calorie count, with a portion of that fat being saturated. In contrast, homemade versions prepared by baking or air-frying use little to no oil, retaining more of the plantain's natural benefits while drastically reducing added fat and calories.

Comparing Snack Options: Plantain vs. Potato

To put the nutritional content of Olu-Olu chips into perspective, let's compare them to other common snacks. It's important to remember that nutritional information can vary by brand and preparation method.


Nutrient (per 100g)	Olu-Olu Sweet Yellow	Fried Plantain Chips (Baked)	Standard Potato Chips
Energy	500 kcal	Approx. 350-400 kcal	500-550 kcal
Total Fat	23.3g	Approx. 10-15g	Approx. 35g
Saturated Fat	6.6g	Lower	Approx. 10g
Carbohydrates	70g	Approx. 75g	Approx. 50g
Sugar	30g	Very Low	<1g
Fiber	7g	High	4g
Potassium	High	High	Low to moderate

This table illustrates that while Olu-Olu's fried chips may contain less fat than some standard potato chips, their sugar content (for the sweet variety) is significantly higher. Baked alternatives offer a much lower fat and calorie profile while preserving the high fiber content.

How to Include Olu-Olu Chips in a Balanced Diet

For most people, Olu-Olu plantain chips are a perfectly fine snack when enjoyed in moderation.

Mind your portion size: The best way to enjoy these chips is to stick to the recommended serving size, preventing excess calorie and fat intake. Consider pairing a smaller portion with a healthier food, such as a salad or a dip.
Use as a versatile ingredient: Rather than eating them straight from the bag, crush them over a salad for a crunchy topping or use them as a base for a light appetizer.
Choose wisely: If you are monitoring sugar intake, the green, un-sweetened plantain chip varieties are a better option due to their higher resistant starch content and lower sugar.
Embrace balance: Remember that no single food, including Olu-Olu chips, determines a diet's overall healthiness. The focus should be on overall dietary patterns and lifestyle choices.

Healthier Alternatives to Store-Bought Chips

For those seeking a healthier crunch, many alternatives exist:

Homemade baked plantain chips: Slice green plantains thinly, toss with a minimal amount of healthy oil (like olive oil) and spices, then bake until crispy.
Roasted chickpeas: These are packed with protein and fiber and can be seasoned in countless ways.
Kale chips: A vitamin-rich, low-calorie alternative that offers a satisfying crunch.
Air-popped popcorn: A whole-grain snack that is naturally low in calories and can be prepared without excess oil.

Conclusion

Are Olu-Olu plantain chips healthy? The answer is nuanced. As a commercially fried product, they are not a health food and should be consumed in moderation due to their calorie and fat content. However, they offer more nutrients like fiber and potassium compared to many traditional potato chips and contain no artificial additives. The healthfulness depends on your version and portion size. For a truly healthy option, consider baking plantain chips at home. Ultimately, Olu-Olu plantain chips can be a flavorful and crunchy part of a balanced diet when enjoyed mindfully, rather than eaten frequently in large amounts.

For more detailed information on the benefits of plantains, see the guide on WebMD.

Frequently Asked Questions

Plantain chips can be a healthier alternative to potato chips as they often contain more vitamins (A and C), potassium, and fiber. However, commercially fried versions can still be high in calories and fat, so it's important to compare specific brand nutrition facts.

The sugar content in Olu-Olu plantain chips depends on the variety. The 'Sweet Yellow' chips, made from ripe plantains, are much higher in sugar than the 'Green' chips, which are made from unripe plantains and are lower in sugar.

Frying plantain chips significantly increases their fat and calorie content by absorbing oil. While a homemade air-fried or baked version would be healthier, store-bought fried chips should be consumed in moderation as part of a balanced diet.

Resistant starch is a type of fiber found in unripe plantains that is not digested in the small intestine. It acts as a prebiotic, promoting healthy gut bacteria, aiding digestion, and helping to regulate blood sugar levels.

Plantains are rich in potassium, a mineral that supports muscle function and helps regulate blood pressure. This can be particularly beneficial for heart health.

While plantain chips offer fiber that promotes satiety, commercially fried versions are high in calories and fat. They can be part of a weight-conscious diet if consumed in small, mindful portions; for a more weight-loss-friendly option, consider homemade baked chips.

For truly healthy alternatives, consider homemade baked plantain chips, roasted chickpeas, kale chips, or air-popped popcorn. These options offer a satisfying crunch with significantly less fat and calories.