How many calories are in 1 slice of fried plantain? A detailed guide

October 15, 2025 •

4 min read

According to nutrition data, a standard 20-gram slice of fried plantain contains approximately 62 to 68 calories. However, the exact caloric content can vary significantly based on factors like the plantain's ripeness, the amount of oil used, and the slice's thickness, making a one-size-fits-all answer difficult.

Quick Summary

The calorie count for a single slice of fried plantain depends heavily on the preparation method, ripeness, and portion size. Factors like the oil absorbed during frying and the natural sugars present play a key role in the final nutritional value.

Key Points

Variable Calorie Count: The calorie content of one slice of fried plantain varies, but often falls in the 62-68 calorie range, depending on ripeness and cooking method.
Ripeness Matters: Unripe (green) plantains have higher resistant starch, while ripe (yellow) plantains are sweeter due to sugar conversion, affecting the nutritional breakdown after frying.
Oil Absorption: Frying drastically increases the calorie count as the plantain absorbs cooking oil; deep-frying results in a higher calorie slice than pan-frying.
Healthier Alternatives: To reduce calories, consider air-frying or baking plantain slices with minimal oil, which are healthier methods.
Portion Control: The total calories can accumulate quickly, so managing the number of slices is crucial for those monitoring their intake.

Fried plantain, a delicious and staple dish in many tropical regions, can be prepared in various ways, each with its own caloric impact. While raw plantains are a source of carbohydrates, vitamins, and fiber, the frying process significantly increases the fat and calorie content as the fruit absorbs the cooking oil. To get a precise calorie count, it's essential to consider the variables involved, from the type of plantain to the cooking oil used.

The Impact of Ripeness: Green vs. Ripe Plantains

The ripeness of a plantain is one of the most critical factors influencing its calorie and macronutrient profile, especially after frying. The cooking process for green, unripe plantains often involves twice-frying (tostones), while ripe, yellow or black-spotted plantains are typically fried once (maduros).

Green (Unripe) Fried Plantains (Tostones)

Unripe plantains are starchier and less sweet. When fried, they produce a savory, crispy texture. Here’s what happens during frying:

The plantain absorbs a considerable amount of oil during the frying process, especially in the first fry.
One cup of fried green plantains (approximately 118 grams) contains about 365 calories, with a notable fat content from the absorbed oil.
Because of the high starch content and lower sugar, they contain resistant starch, which benefits gut health and helps regulate blood sugar more slowly than ripe plantains.

Ripe (Sweet) Fried Plantains (Maduros)

As plantains ripen, their starch converts into sugar, resulting in a sweeter, softer flavor and texture. When fried, they caramelize beautifully but have a different nutritional profile:

Ripe plantains are naturally sweeter, and frying them caramelizes these sugars.
While they absorb oil, their sweeter profile changes the overall taste and energy source from complex carbs to simpler sugars compared to their green counterparts.
A 100-gram serving of fried ripe plantain contains approximately 236 calories, which is less than fried green plantain on a per-gram basis, but a single ripe plantain can be larger and thus contain more overall calories.

Cooking Methods and Oil Choices Matter

The method and oil used for frying are equally important for calorie calculation. Deep frying involves more oil absorption than pan-frying, leading to a higher calorie count per slice. The type of oil also affects the fat profile, with some oils containing more saturated fats than others.

Deep-Frying: Slices are fully submerged in oil. This method results in the highest calorie count due to maximum oil absorption.
Pan-Frying: Slices are cooked in a shallow layer of oil. This technique absorbs less fat and results in a lower calorie count.
Air-Frying or Baking: These methods use minimal to no oil and are the healthiest options for preparing plantains. An air-fried plantain slice would have a calorie count much closer to a raw plantain.

Comparison Table: Fried Plantain Calories by Type


Feature	Fried Green Plantain (Tostón)	Fried Ripe Plantain (Maduro)	Air-Fried Plantain (All Ripeness)
Preparation	Twice-fried, often flattened	Pan-fried until caramelized	Air-fried with minimal oil
Average Calories (per 20g slice)	Varies greatly, can be higher due to more oil absorption	~62-68 calories	Significantly lower than fried versions
Flavor Profile	Savory and starchy	Sweet and caramelized	Depends on ripeness; retains natural flavor
Texture	Crispy and firm	Soft and slightly chewy	Crispy exterior, soft interior
Primary Carbohydrate	Resistant Starch	Simple Sugars	Dependent on ripeness

Tips for Reducing Calories in Fried Plantain

If you love fried plantain but are watching your calorie intake, there are several ways to make it a healthier treat:

Limit Oil: Use a minimal amount of cooking oil when pan-frying, or use a non-stick pan to reduce the need for oil.
Use Healthier Oils: Choose oils with lower saturated fat, such as canola or avocado oil, over higher-fat options.
Try Alternative Cooking Methods: Air-frying or baking are excellent alternatives that achieve a similar crispy texture with much less added fat and calories.
Manage Portion Sizes: Be mindful of how many slices you consume. A single slice may be a small portion, but the calories add up quickly with each additional piece.

Conclusion

The calories in one slice of fried plantain are not fixed but generally range from about 62 to 68 calories for a standard-sized piece. However, the true figure is a product of several variables, most importantly ripeness and cooking method. Green, starchy plantains fried into tostones can absorb more oil and be higher in calories per serving, while sweeter, ripe plantains have a different calorie distribution. By being mindful of your preparation technique—opting for healthier methods like air-frying—and controlling your portion sizes, you can enjoy this delicious food while keeping your calorie goals on track.

For more detailed nutritional information on plantains, the USDA provides comprehensive data on various forms, which is useful for precise tracking.

Frequently Asked Questions

The calorie count for fried ripe plantains (maduros) is variable, but a 100-gram serving (roughly one cup) can contain around 236 calories. A single slice is typically within the 62-68 calorie range, depending on thickness and oil absorption.

Not necessarily. Fried green plantains (tostones) are starchier and less sweet but often absorb more oil during their twice-fried preparation, potentially increasing their calorie count. Ripe plantains are sweeter but may absorb slightly less oil during a single frying.

Yes, air-frying plantains significantly reduces the calorie count compared to traditional frying methods. It uses minimal oil, meaning the plantain absorbs less fat and retains more of its natural nutritional value.

To make fried plantains healthier, you can use less oil for pan-frying, choose healthier oils like canola or avocado oil, or use an air fryer instead of deep-frying. Pairing them with a protein source can also help balance blood sugar.

Yes, the slice's thickness directly impacts the calorie count. Thinner slices have a higher surface-area-to-volume ratio, allowing for more oil absorption and potentially more calories per gram. However, a thicker slice of the same weight would likely have a similar calorie count overall.

The primary factor increasing the calories in fried plantain is the absorption of cooking oil during the frying process. While raw plantains are a good source of carbohydrates, adding fat from the oil significantly increases the total calorie content.

Both fried plantains and potato chips have a similar calorie density per serving. However, the specific nutritional profile differs. Plantain chips, especially kettle-cooked ones, can be a valid snack option when consumed as part of a balanced diet.