How many calories are in one air fried plantain?

December 18, 2025 •

3 min read

According to nutritional data, a medium raw plantain weighing around 160g contains approximately 243 calories. The calorie count for one air fried plantain can range widely, from around 100 to over 200 calories, depending on the plantain's ripeness, size, and whether oil is used. This makes air frying a much healthier alternative to traditional deep frying, which dramatically increases the caloric content.

Quick Summary

This article breaks down the nutritional content of air fried plantains, exploring how ripeness and preparation methods influence the total calorie count. It provides a comparative analysis of air frying versus deep frying and offers tips for making this delicious food even healthier.

Key Points

Variable Calorie Count: The number of calories in one air fried plantain depends on its size, ripeness, and the amount of oil used during cooking.
Air Frying vs. Deep Frying: Air frying dramatically reduces the calorie count compared to deep frying, as it requires much less oil.
Ripeness Matters: Unripe, green plantains have more starch, while ripe, yellow ones are sweeter with more simple sugars, impacting the final flavor and nutritional balance.
Nutrient-Rich: Plantains are a good source of complex carbohydrates, fiber, and essential minerals like potassium and magnesium.
Healthier Cooking Methods: To further lower calories, use minimal cooking spray instead of oil, and opt for green plantains to increase resistant starch intake.
Portion Control is Key: An entire plantain can contain a substantial number of calories, so mindful portioning is important for managing caloric intake.

Understanding the Nutritional Profile of Air Fried Plantains

Air frying has revolutionized the way many people enjoy traditionally fried foods, and plantains are a prime example. The air fryer circulates hot air around the food, cooking it to a crisp, golden-brown finish with a minimal amount of oil. This process stands in stark contrast to deep frying, where food is submerged in large quantities of oil, causing it to absorb a significant amount of fat and calories. By understanding the factors that influence the final calorie count, you can enjoy air fried plantains as a tasty and healthy part of your diet.

The Impact of Ripeness on Calories and Nutrition

The ripeness of the plantain is one of the most crucial factors affecting its nutritional profile. As a plantain ripens, its starchy carbohydrates convert into simple sugars, much like a banana. This conversion affects both the taste and the calorie density, though the overall calorie count per 100 grams might not differ drastically between raw ripe and unripe fruit. The real difference comes in how they are cooked and perceived. Unripe, green plantains are starchy and less sweet. They are often used for savory dishes like tostones (twice-fried plantain slices). Ripe, yellow or black-spotted plantains are much sweeter and softer, perfect for dishes like sweet maduros.

Green Plantains: Higher in resistant starch, which behaves more like fiber and can have benefits for gut health and blood sugar management. Since they are less sweet, they are less likely to contain added sugar during preparation.
Ripe Plantains: Higher in natural sugars and have a softer texture. The caramelization of these sugars in the air fryer adds to their flavor and sweetness.

Air Frying vs. Deep Frying: A Calorie Comparison

Deep frying involves high heat and a large volume of oil, leading to significant oil absorption and a much higher fat and calorie content. Air frying, on the other hand, requires only a fraction of the oil, if any, to achieve a similar texture.


Feature	Air Fried Plantain	Deep Fried Plantain	Raw Plantain (Reference)
Preparation Method	Hot air circulation with minimal oil	Submerged in large volume of hot oil	Uncooked
Fat Content	Significantly lower	High oil absorption, leading to high fat	Very low, almost zero
Added Calories	Minimal added calories from oil	Substantial calories from absorbed oil	No added calories from cooking
Approximate Calories per Serving	100-120 kcal per 100g (varies)	230-310 kcal per 100g (varies)	122 kcal per 100g

How to Minimize Calories When Air Frying Plantains

While air frying is already a healthier option, you can take further steps to reduce the calorie count and boost the health benefits. Here are a few tips:

Reduce Oil: Instead of a tablespoon of oil, use a light spritz of cooking spray. Some recipes, especially for sweet plantains, can be made with little to no oil.
Control Portion Sizes: Calorie counts are highly dependent on serving size. A medium plantain is a good guide, but adjust portions according to your dietary goals. Be aware that recipes can vary, with some defining a serving as half a plantain.
Use Green Plantains: Green plantains are lower in sugar and higher in resistant starch. Pairing them with other fiber and protein sources can help manage blood sugar levels.
Add Spices Instead of Sugar: For sweet plantains, try adding spices like cinnamon or a tiny dash of honey or agave instead of larger amounts of oil and sugar.

The Health Benefits of Plantains

Beyond their calorie content, plantains offer a range of health benefits. They are a rich source of vitamins, minerals, and complex carbohydrates. Key nutrients include potassium, magnesium, and vitamins C and B6. The fiber content, especially resistant starch in green plantains, can promote digestive health and help you feel fuller for longer. By choosing air frying over deep frying, you preserve more of these heat-sensitive nutrients like vitamin C.

Conclusion

To determine how many calories are in one air fried plantain, it is essential to consider the variables: the plantain's size and ripeness, and the amount of oil used. An air fried plantain is significantly lower in calories than its deep-fried counterpart and still provides many nutritional benefits, including fiber, potassium, and vitamins. By being mindful of your preparation and portion sizes, you can easily incorporate this delicious and versatile food into a health-conscious diet.

Frequently Asked Questions

A medium air fried plantain, prepared with minimal oil, typically contains between 100 and 120 calories per 100-gram serving. However, the total calories for a single plantain depend on its size.

While raw ripe and unripe plantains have similar calories per 100g, ripe plantains have more simple sugars, while unripe ones are higher in resistant starch. The cooking process can affect calorie absorption, but air frying keeps added calories low regardless of ripeness.

Yes, an air fried plantain is significantly healthier than a deep-fried one. Air frying uses a fraction of the oil, resulting in less absorbed fat and fewer calories. Deep frying can more than double the calorie content.

To reduce calories, use only a light spray of cooking oil or none at all. You can also opt for less ripe (green) plantains, which are less sugary, and control your portion size.

Air fried plantains are a good source of carbohydrates, fiber, potassium, magnesium, and vitamins A and C. Air frying retains more of the heat-sensitive vitamins compared to deep frying.

Yes, air fried plantains can be part of a weight loss diet. Their high fiber content can promote fullness. The key is to manage portion sizes, as they are not a low-calorie food, and consider pairing them with protein to manage blood sugar.

The main difference is in the natural sugar content; ripe, sweet plantains (maduros) have more sugar. The calorie count can vary, but controlling added oil or sugar is the most significant factor in keeping calories down for both sweet and savory preparations.