How many calories are in plantains and beans? A nutritional breakdown

October 10, 2025 •

4 min read

While a cup of plain cooked beans contains roughly 110-125 calories, the total calorie count for a dish with plantains can vary widely based on preparation. This exploration will detail how many calories are in plantains and beans when prepared in different ways, helping you better manage your nutritional intake.

Quick Summary

Calorie content in plantains and beans depends on the cooking method, ripeness of the plantain, and added ingredients. Boiling minimizes calories, while frying significantly increases them due to added fats.

Key Points

Boiling vs. Frying: The cooking method significantly impacts the total calories, with frying adding substantial fat and calories due to oil absorption.
Green vs. Ripe Plantain: Green, less ripe plantains are lower in sugar and higher in resistant starch, which has a lower calorie density.
Bean Type: The type of bean has a minor effect on calories, but all are a great source of fiber and protein when boiled.
Resistant Starch Benefits: Resistant starch in green plantains helps control blood sugar and promotes a feeling of fullness.
Balanced Nutrition: A plantain and bean dish is a good source of fiber, protein, and complex carbs, especially when cooked with minimal fat.
Mindful Additions: Sauces, cheeses, and other rich additions can increase calories quickly, so focus on spices and fresh vegetables for flavor.
Portion Control: Pay attention to portion sizes to effectively manage overall caloric intake, even with healthy ingredients.

The combination of plantains and beans is a nutritious and satisfying meal, popular in many cuisines worldwide. As with any food, the calorie count is not a fixed number and is significantly influenced by how the ingredients are prepared. Understanding the factors that contribute to the calorie total is key for anyone following a specific nutrition diet.

Calorie content of plantains

The ripeness of the plantain and the cooking method are the two most crucial factors affecting its caloric and nutritional profile. Plantains are starchier and lower in sugar when green, while they become sweeter as they ripen and their starch converts to sugar.

Green vs. ripe plantains

Green Plantains: These are higher in resistant starch, a type of fiber that isn't fully digested and therefore provides fewer calories than standard starches. A cup of boiled green plantains contains approximately 166 calories.
Ripe Plantains: As they ripen, the starch converts to sugars, and their calorie content increases. A cup of boiled ripe plantains, for instance, contains around 273 calories.

Cooking methods and their impact

Boiling/Steaming: This method adds minimal to no extra calories and is the healthiest option for preparing plantains.
Baking/Roasting: Using a minimal amount of oil can result in a calorie count closer to that of boiling, with the added benefit of a caramelized flavor.
Frying: This is the most calorie-dense preparation. Frying plantains (often called dodo or tostones) can add significant fat and calories. A cup of fried green plantains can contain upwards of 365 calories due to oil absorption.

Calorie content of beans

Beans are a fantastic source of protein, fiber, and complex carbohydrates, and their calorie count is relatively consistent across different types when boiled without added ingredients. The main variability comes from what is added during cooking.

Comparing different types of beans

Beans, when cooked simply by boiling, have a low to moderate caloric value. The type of bean you choose will have a minor impact on the total calories per serving.

Black beans: Around 114 calories per cooked cup.
Kidney beans: Approximately 112-127 calories per cooked cup.
Pinto beans: About 122 calories per cooked cup.

Combining plantains and beans: Putting it all together

When combining these two nutritious ingredients, the total calorie count depends heavily on the recipe. Here are a few examples to illustrate the point:

Plantain and Black Bean Power Bowl: A recipe for a power bowl with plantains and black beans could have around 536 calories per serving, including other vegetables and seasonings.
Spicy Plantain and Black Bean Tacos: A recipe for tacos combining these ingredients could reach 680 calories per serving.
"Red Red" (Ghanaian dish): A traditional Ghanaian dish of beans and fried plantains can be very high in calories, with one serving potentially reaching 744 calories due to the use of oil for frying the plantains.

Comparison of preparation methods


Preparation Method	Plantain Calorie Impact	Bean Calorie Impact	Overall Meal Calorie Density	Nutritional Benefit	Example Meal
Boiled Plantains + Boiled Beans	Lower calorie (166-273 kcal/cup)	Lower calorie (~110-125 kcal/cup)	Low to Moderate	High in fiber, resistant starch, vitamins, and minerals; very low fat	Plain plantains and black beans
Fried Plantains + Boiled Beans	High calorie (365+ kcal/cup)	Lower calorie (~110-125 kcal/cup)	High	Less resistant starch due to cooking method, higher fat	Ghanaian 'Red Red'
Baked Plantains + Boiled Beans	Moderate calorie (239 kcal/cup baked)	Lower calorie (~110-125 kcal/cup)	Moderate	Good fiber and potassium source, lower fat than frying	Plantain and pinto stew

Factors influencing caloric intake

To manage the calorie count of your plantain and bean dishes, keep the following in mind:

Oil Usage: The type and amount of oil used for frying are the most significant contributors to a high-calorie dish. Opting for small amounts of olive or avocado oil for baking is a healthier choice than deep-frying.
Added Ingredients: Rich additions like cheese, sour cream, or extra sauces will increase the caloric density. For a healthier profile, focus on herbs, spices, and fresh vegetables.
Portion Size: Even healthy foods can contribute to weight gain if portion sizes are too large. Being mindful of portion sizes is critical for managing overall calorie intake.

Conclusion

The total calories in a plantain and beans dish depend on a variety of factors, including the plantain's ripeness, the specific type of bean, and most importantly, the cooking method. While fried preparations can be high in calories due to added oil, boiling or baking are excellent alternatives that preserve the ingredients' inherent nutritional benefits, such as fiber, resistant starch, and vitamins. By adjusting your cooking techniques and controlling portion sizes, you can easily fit this versatile and nutritious meal into a balanced diet.

Frequently Asked Questions

A cup of boiled green plantains has approximately 166 calories, while a cup of boiled ripe plantains contains around 273 calories due to the conversion of starch to sugar as it ripens.

While there are slight variations, the type of bean (e.g., black beans vs. kidney beans) has a minor impact on the total calorie count when simply boiled. Most cooked beans have a similar low-to-moderate calorie profile.

To reduce calories, opt for boiling, baking, or steaming the plantains instead of frying them. Additionally, minimize the use of added oils, cheese, and fatty sauces.

Yes, when prepared healthily (e.g., boiled or baked), the high fiber and protein content of the combination can help promote satiety, which may aid in weight management.

Together, these foods are rich in dietary fiber, protein, complex carbohydrates, potassium, and vitamins like A and C. Plantains also provide resistant starch.

Resistant starch, found in higher concentrations in green plantains, is a type of fiber that resists digestion. It feeds beneficial gut bacteria, helps regulate blood sugar, and contributes to feeling full.

The calorie count for canned beans is comparable to home-cooked dried beans, provided you rinse them well. Some canned versions, like baked beans, may have added sugars or sauces that increase calories and sodium.