How Many Calories Are in One Large Green Plantain and How Preparation Affects It

October 14, 2025 •

3 min read

A large, boiled green plantain contains approximately 297 calories, making it a filling and nutritious staple in many cuisines. Understanding how many calories are in one large green plantain is the first step toward incorporating this versatile fruit into a healthy, balanced diet. The final calorie count, however, is heavily influenced by how you prepare it.

Quick Summary

A large green plantain contains roughly 297 calories when boiled, but the preparation method significantly changes its final nutritional content. Key factors include added oil, ripeness, and cooking technique. Find out how to make healthier choices and maximize the benefits of this starchy fruit.

Key Points

Calorie Count Varies: A large green plantain contains approximately 297 calories when boiled, but this number changes significantly based on the cooking method.
Resistant Starch Benefits: Green plantains are high in resistant starch, a fiber that promotes gut health, helps regulate blood sugar, and increases satiety.
Preparation Matters: Boiling, steaming, and baking are low-calorie methods, whereas deep-frying can significantly increase the calorie and fat content due to oil absorption.
Nutrient-Rich: This tropical fruit is an excellent source of essential vitamins and minerals, including potassium, vitamin C, vitamin A, and vitamin B6.
Weight Management Aid: The high fiber and resistant starch in green plantains help you feel full, which can assist with weight control.
Not for Raw Consumption: Green plantains are typically cooked before eating because their raw form is very starchy and unpalatable.

Understanding the Calorie Count: Raw vs. Cooked

When calculating the calories in a green plantain, it's important to consider its state and size. A raw, whole green plantain contains a certain amount of energy, but since plantains are typically cooked, the cooking process is the real game-changer for its final nutritional profile. Sources suggest a raw green plantain can have a different calorie density compared to a cooked one, and the calorie content listed for a large boiled plantain is approximately 297 kcal. This number is a good baseline for one of the healthiest cooking methods. However, the use of oil in popular dishes like fried plantains can dramatically alter this figure.

The Nutritional Breakdown of a Green Plantain

Beyond just calories, green plantains offer a robust nutritional profile that supports overall health. They are an excellent source of essential vitamins and minerals, including:

Potassium: Helps regulate blood pressure and supports heart health.
Vitamin C: Acts as a powerful antioxidant and is vital for immune function.
Vitamin A: Supports vision, skin health, and cell growth.
Vitamin B6: Promotes healthy brain function and metabolism.
Magnesium: Involved in over 300 biochemical reactions, including blood glucose control.

The Power of Resistant Starch

One of the most unique and beneficial components of green plantains is resistant starch. Unlike regular starch, this type passes through the small intestine largely undigested. In the large intestine, it acts as a prebiotic, feeding the beneficial gut bacteria and promoting a healthy microbiome. The benefits of resistant starch include:

Improved Blood Sugar Control: By slowing down digestion, it prevents rapid spikes in blood sugar levels, making it a good choice for those managing diabetes.
Enhanced Satiety: The fiber and resistant starch content helps you feel fuller for longer, which can be beneficial for weight management.

Comparison Table: Green Plantain Calories by Cooking Method

The preparation method is the single biggest factor influencing the calorie count of a green plantain. The following table compares the approximate calories for one large plantain based on how it's cooked.


Cooking Method	Approximate Calories (Large Plantain)	Notes
Boiled/Steamed	~297 kcal	Retains nutrients; lowest calorie option.
Baked	~320-350 kcal	Calories slightly increase depending on oil used, if any.
Fried (Tostones/Chips)	~350-400+ kcal	Significant calorie increase due to oil absorption, especially when twice-fried.
Air-Fried	~300-320 kcal	A healthier alternative to deep frying that uses minimal oil.

Tips for Healthier Green Plantain Preparation

To make the most of green plantains without excessive calories, consider these cooking tips:

Choose Lower-Calorie Methods: Stick to boiling, steaming, or baking to keep the calorie count and fat content in check. Boiled plantain is a staple in many traditional dishes for a reason.
Go Easy on the Oil: If baking or air-frying, a light brush of oil is all you need. Coconut oil, olive oil, or ghee can be used for flavor and to promote browning.
Balance Your Meal: Pair green plantains with lean proteins and a variety of non-starchy vegetables to create a balanced and satisfying meal. This helps manage the overall glycemic load.
Control Portion Sizes: While nutritious, plantains are a high-carbohydrate food. Being mindful of portion sizes is important for weight control.

Conclusion: Making Smart Choices with Green Plantains

The final calorie count of a green plantain is a direct result of how it's prepared, with boiling representing one of the lowest-calorie methods at around 297 kcal for a large one. The preparation method is a key variable. The great news is that green plantains are a powerhouse of essential nutrients, including heart-healthy potassium, beneficial resistant starch, and immune-boosting vitamins. By opting for healthier cooking methods like boiling or baking over deep-frying, you can enjoy the delicious taste and numerous health benefits of this incredible tropical fruit without excessive added calories. For more nutritional information on plantains and other foods, consult resources like the USDA National Nutrient Database.

Frequently Asked Questions

A ripe plantain generally has a similar calorie count but contains more sugar and less resistant starch, as the starch converts to sugar during ripening.

Frying drastically increases the calorie and fat content due to oil absorption. Healthier methods like boiling or baking are recommended to preserve the fruit's nutritional benefits.

No, green plantains are extremely starchy and unpalatable when raw. They must be cooked before eating to become soft and digestible.

While related, plantains are starchier and less sweet than bananas. Plantains are almost always cooked before eating, while bananas are typically consumed raw.

Fried plantain chips can be comparable to or even higher in calories and fat than potato chips due to the oil used in frying. Baked or air-fried plantain chips are a healthier alternative.

Air-frying is a much healthier option than deep-frying because it requires minimal oil, keeping the added fat and calories significantly lower.

Yes, green plantains are high in fiber and resistant starch, both of which aid in digestion and promote regular bowel movements.