How many calories are in 100g of fried plantain? A detailed nutritional breakdown

December 6, 2025 •

4 min read

According to USDA data, 100g of fried green plantain contains about 309 calories, while 100g of fried ripe (yellow) plantain contains around 236 calories. This significant difference means knowing your plantain's ripeness is key to understanding its nutritional impact.

Quick Summary

The calorie count for 100g of fried plantain differs based on ripeness; green is higher than yellow due to different fat and sugar absorption. Frying significantly increases the calorie and fat content compared to raw plantains. Understanding these distinctions is crucial for dietary planning and healthier preparation methods.

Key Points

Calorie variation: 100g of fried green plantain has ~309 calories, while 100g of fried ripe plantain has ~236 calories.
Frying increases calories: Frying significantly boosts the calorie and fat content compared to raw plantain due to oil absorption.
Healthier alternatives exist: To reduce calories, consider air frying, baking, or boiling plantains instead of deep frying.
Rich in nutrients: Even fried, plantains provide valuable fiber, potassium, and magnesium.
Ripeness matters for sugar: As plantains ripen, starches convert to sugar, resulting in a sweeter, less starchy product.
Moderation is key: Including fried plantains in moderation as part of a balanced diet is perfectly healthy.

The question of how many calories are in 100g of fried plantain is not a simple one, as the answer depends heavily on the plantain's ripeness. A green, unripe plantain has a different nutritional profile from a sweet, yellow, ripe one, and the way it's fried also plays a significant role. Let's delve into the details to provide a comprehensive breakdown.

The Calorie and Nutrient Difference by Ripeness

Frying fundamentally changes the plantain's nutritional composition, primarily by increasing its fat and calorie density. As plantains ripen, their starch converts to sugar, which affects how they cook and absorb oil.

Fried Green (Unripe) Plantain

For 100g of fried green plantain, the calorie count is approximately 309 calories. This is because unripe plantains contain a higher percentage of starch and are less sweet. When fried, they absorb more oil, which contributes to the higher calorie and fat content. They offer a savory, crispy texture and are a good source of resistant starch, a type of fiber beneficial for gut health.

Fried Ripe (Yellow) Plantain

In contrast, 100g of fried ripe plantain contains fewer calories, at roughly 236 calories. The ripening process converts most of the starch into simple sugars, resulting in a sweeter, softer flavor. Ripe plantains absorb less oil when fried compared to their green counterparts, leading to a lower overall calorie and fat count per 100g serving.

Raw vs. Fried Plantain: A Clear Comparison

The cooking method is the single biggest factor influencing the calorie count. Frying adds a significant number of calories and fat to the final product. Here is a comparison of 100g servings:


Nutrient Breakdown (per 100g)	Raw Green Plantain	Fried Green Plantain	Raw Ripe Plantain	Fried Ripe Plantain
Calories	152 kcal	309 kcal	122 kcal	236 kcal
Carbohydrates	37g	49g	32g	41g
Fat	0g	12g	0g	7.5g
Fiber	2.2g	3.5g	1.7g	3.2g
Sugar	Low	4g	High	22g

Tips for Reducing Calories in Fried Plantains

For those who love the taste of fried plantains but want to reduce the calorie intake, there are several effective strategies. By altering your preparation and cooking methods, you can enjoy a healthier version of this popular dish.

Use an air fryer: This cooking method uses hot air to crisp the plantain with minimal oil, dramatically reducing the added fat and calorie content. Spritzing the plantains with a light coating of cooking spray can still give you a satisfying crunch.
Choose a healthy oil: If you must pan-fry, selecting a healthy oil is important. Options like canola, sunflower, or avocado oil have more favorable fatty acid profiles than some traditional frying oils. Using less oil in the pan can also make a difference.
Boil or bake instead: While it won't produce the same crispy texture, boiling or baking are significantly healthier alternatives. A boiled plantain has roughly 116-166 calories per 100g, depending on ripeness. Baking a ripe plantain is also a great way to enjoy its natural sweetness.
Drain excess oil: After frying, placing the plantain slices on paper towels to drain will absorb a significant amount of excess oil and, consequently, calories.
Control portion sizes: As with any food, portion control is key. Enjoy fried plantain as a side dish rather than the main component of your meal to keep calorie intake in check. Pairing it with a lean protein source and plenty of vegetables can create a balanced and satisfying meal.

Plantain's Health Benefits Beyond Calories

Even when fried, plantains offer valuable nutrients that contribute to a healthy diet. They are a good source of carbohydrates, providing energy, and also contain important vitamins and minerals.

Fiber: Plantains contain fiber, including resistant starch in unripe varieties, which supports digestive health and can help manage blood sugar levels.
Potassium: They are rich in potassium, a mineral crucial for regulating blood pressure and supporting heart function.
Vitamins: Plantains contain Vitamin C, which is an antioxidant important for immune function, as well as Vitamin A and B-6.
Magnesium: This mineral, also found in plantains, is involved in hundreds of bodily functions, including blood sugar regulation and muscle contraction.

Conclusion

In summary, the number of calories in 100g of fried plantain can range from approximately 236 for ripe (yellow) to 309 for unripe (green). The ripeness of the plantain and the amount of oil used are the primary determinants. While frying increases the calorie and fat content, plantains remain a source of beneficial nutrients like fiber, potassium, and magnesium. For a lower-calorie alternative, consider healthier cooking methods like air frying or baking. When enjoyed in moderation and prepared mindfully, fried plantain can be part of a balanced and healthy diet.

Your Latina Nutrition is a great resource for more details on the nutritional breakdown of plantains.

Frequently Asked Questions

100g of fried green plantain contains approximately 309 calories, primarily due to the oil it absorbs during frying.

There are roughly 236 calories in 100g of fried ripe (yellow) plantain. This is less than green plantains because they absorb less oil when fried.

When consumed in moderation as part of a balanced diet, fried plantain can be healthy. It provides essential nutrients like fiber, potassium, and magnesium. However, because frying increases the calorie and fat content, healthier cooking methods like baking or air frying are often recommended.

Frying drastically increases the fat and calorie content compared to raw plantain. For instance, 100g of raw green plantain has 152 calories, while the same amount of fried green plantain has 309 calories.

Yes, the type and amount of oil used for frying will affect the final calorie and fat content. Using heart-friendly oils like avocado or canola oil can be a better choice, and using less of it helps reduce calories.

Yes, to reduce calories, you can bake, boil, or air fry plantains. An air fryer can provide a crispy texture with significantly less added fat.

Unripe (green) plantains are starchier and less sweet. As they ripen, the starch converts to sugar, making them sweeter and affecting how they absorb oil during cooking. Unripe plantains are also higher in resistant starch, which is beneficial for gut health.