How many calories does 1 plantain have?

October 15, 2025 •

3 min read

A single medium-sized plantain can have between 218 and 243 calories, with the exact amount varying based on its size, ripeness, and cooking method. Unlike its sweeter cousin the banana, plantains are starchier and typically consumed cooked, making them a staple in tropical cuisines. This guide delves into the details of how many calories does 1 plantain have and what factors influence its nutritional profile.

Quick Summary

This guide breaks down the calorie content of a single plantain, explaining how factors like ripeness, size, and cooking techniques drastically alter its nutritional value. It offers detailed tables and comparisons to help you make informed dietary choices.

Key Points

Ripeness Matters: Unripe green plantains have more resistant starch and less sugar, while ripe yellow ones are sweeter with more simple sugars.
Cooking Method is Key: Deep-frying a plantain dramatically increases its calorie count due to oil absorption, whereas boiling or baking adds minimal calories.
A Medium Raw Plantain: A single, medium-sized raw plantain typically contains between 218 and 243 calories, depending on its exact weight.
Source of Nutrients: Plantains are a good source of potassium, vitamins A and C, and dietary fiber, regardless of how they are cooked.
Healthy Alternatives: Healthier cooking methods like boiling, baking, and air-frying are excellent ways to enjoy plantains while keeping the calorie count lower.
Fiber is a Plus: The high fiber content in plantains can aid in digestion and provide a feeling of fullness, which can support weight management efforts.

Understanding Plantain Calories by Ripeness and Size

Determining the precise number of calories in a single plantain requires considering several variables. The most significant factors are the fruit's ripeness and its preparation method. Raw plantain, for instance, contains a certain number of calories per gram, but this can change dramatically once it's cooked, especially if fried.

The Impact of Ripeness

Plantains change their nutritional makeup as they ripen. Unripe, green plantains are higher in resistant starch, a type of fiber that isn't fully digested and therefore provides fewer calories. As the plantain ripens and turns yellow or black, this starch converts to simple sugars, increasing the overall sweetness and slightly changing the calorie and carbohydrate profile.

Green (Unripe) Plantains: Primarily starchy and used for savory dishes. They offer more fiber and less sugar, which can be beneficial for blood sugar management.
Yellow/Black (Ripe) Plantains: Sweeter and softer, ideal for sweet dishes. The higher sugar content results in a different carbohydrate profile, though the overall calorie count may not differ dramatically unless cooked differently.

The Role of Cooking Methods

How a plantain is prepared has a profound effect on its final calorie count. The addition of fats and oils during cooking can significantly increase the total calories.

Boiling or Steaming: These methods add no extra fat, keeping the calorie count close to the raw state, though the fruit loses water and its nutritional content becomes more concentrated. A cup of boiled green plantains contains approximately 166 calories.
Frying: Deep-frying plantains for dishes like tostones or maduros can more than double the calories, as the fruit absorbs a significant amount of oil.
Baking or Air-Frying: These offer a middle ground, providing a crispy texture with less added fat than deep-frying. Air-frying without oil keeps the calorie count nearly identical to its raw state.

Comparison of Plantain Calories by Preparation

To illustrate the difference in calorie counts, let's compare a medium-sized plantain prepared in various ways. These figures are approximations, as the exact values will depend on the plantain's specific size and the amount of oil used.


Preparation Method	Approximate Calorie Count	Notes
Raw, Medium	218 - 243 kcal	Based on standard USDA and nutrition data.
Boiled, 1 cup	~166 kcal	Averages for a cup of boiled green plantains.
Fried, 1 cup	~365 kcal	Fried in oil, a significant increase due to absorption.
Air-Fried	Similar to Raw	Minimal added calories if no oil is used.

Nutritional Benefits of Plantains

Beyond just calories, plantains offer a rich nutritional profile. They are an excellent source of essential vitamins and minerals that contribute to overall health.

Key Nutrients in Plantains

Potassium: Plantains are packed with potassium, an essential mineral for managing blood pressure and maintaining proper nerve function.
Vitamin C: A powerful antioxidant that supports the immune system and protects against cellular damage.
Vitamin A: Important for vision, immune function, and reproductive health.
Fiber: The high fiber content in plantains aids in digestive health, helps with blood sugar control, and promotes a feeling of fullness, which is beneficial for weight management.

Incorporating Plantains into a Balanced Diet

Plantains can be a healthy and versatile addition to almost any diet. The key is to be mindful of your cooking method to control the calorie and fat content. Instead of deep-frying, consider healthier alternatives.

Here are some healthy ways to enjoy plantains:

Baked Plantain Chips: Slice thinly and bake with a sprinkle of seasoning and a minimal amount of oil for a crunchy, satisfying snack.
Boiled Plantains: A staple in many Caribbean and African dishes, boiled plantains are a low-fat way to enjoy this starchy fruit as a side dish.
Plantain Mash: Similar to mashed potatoes, boiled plantains can be mashed with garlic and seasonings for a flavorful and hearty side.
Grilled Plantains: Grilling ripe plantains brings out their natural sweetness without needing extra fats.

Conclusion: Making Informed Choices

Ultimately, understanding how many calories does 1 plantain have depends on the preparation. A single raw, medium-sized plantain contains approximately 218 to 243 calories, but this can increase substantially when fried. For those watching their calorie intake, opting for boiled, baked, or air-fried plantains is the best approach. Regardless of preparation, plantains remain a nutrient-dense food, offering a wide array of vitamins, minerals, and dietary fiber that can be a healthy part of a balanced diet.

For further reading on nutritional values and resistant starch, a review in Critical Reviews in Biotechnology provides valuable insights.

Frequently Asked Questions

Plantains are moderately high in calories due to their starchy, carbohydrate-rich nature, with a single medium raw plantain containing over 200 calories. The final calorie count, however, depends heavily on the cooking method, as frying can significantly increase it.

Yes, fried plantains have significantly more calories than raw ones. The deep-frying process causes the plantain to absorb cooking oil, which dramatically increases its fat and calorie content.

The total calorie difference is not as significant as the change in carbohydrate type. Green plantains have more resistant starch and less sugar, while ripe plantains have converted much of their starch to simple sugars. The calorie count can appear different in cooked portions due to water loss.

To keep the calorie count low, you should opt for cooking methods that do not require added fats. Boiling, steaming, or air-frying without oil are excellent low-calorie options.

Both plantains and bananas are nutritious. Bananas are typically lower in calories, but plantains are higher in certain nutrients like vitamin C, fiber, and potassium. The 'healthier' option depends on your specific dietary needs.

Botanically, a plantain is a fruit, similar to a banana. However, in a culinary sense, it is often treated as a vegetable due to its starchy nature and savory preparation methods.

One cup of boiled green plantains contains approximately 166 calories. This is a lower-calorie option compared to frying, as no oil is added.