How unhealthy are plantain chips?

October 21, 2025 •

4 min read

A one-ounce serving of fried plantain chips can pack over 150 calories and 8 grams of fat, with nearly half the calories derived from the oil used for frying. This striking reality prompts a common question: how unhealthy are plantain chips, and can they still find a place in a balanced diet?

Quick Summary

Examine the nutritional pros and cons of plantain chips. Understand how cooking methods significantly impact fat, calorie, and sodium levels in this popular snack compared to the whole fruit.

Key Points

Preparation Matters: Fried plantain chips are high in fat and calories, while baked or air-fried versions offer a much healthier, lower-fat alternative.
Nutrient Profile: Plantains are naturally rich in potassium, fiber, and vitamins A and C, but deep-frying can diminish some of these nutrients.
Hidden Fat and Calories: Deep-frying drastically increases the fat and calorie content; a one-ounce serving can contain as many calories as a small meal.
Resistant Starch Benefits: Green plantains contain resistant starch, a prebiotic fiber that aids gut health and blood sugar regulation, which is better preserved in baked chips.
Sodium Control: Many commercial plantain chips contain high levels of added salt, making homemade chips a better option for managing sodium intake.
Portion Control is Crucial: Regardless of how they are prepared, plantain chips should be enjoyed in moderation as part of a balanced diet.

The Truth About Fried Plantain Chips

While plantains, the starchy relatives of bananas, possess inherent nutritional value, their journey to becoming crunchy chips often strips them of their healthier attributes. Commercial and deep-fried plantain chips share many of the same drawbacks as traditional potato chips.

The Impact of Frying

The primary health concern with fried plantain chips lies in their preparation. Deep-frying involves submerging thinly sliced plantains in hot oil, which they readily absorb. The specific oil used can vary, with common options including corn, cottonseed, or sunflower oil. This process dramatically increases the snack's overall fat and calorie content.

High Fat and Calorie Density

Data shows that fried plantain chips can be surprisingly calorie-dense. A typical one-ounce serving can contain as much as 151 calories, with around 50% of those calories coming from fat. This high-calorie density makes it easy to consume a significant number of calories in a small portion, which can hinder weight management goals.

Excessive Sodium Intake

Beyond the fat and calories, many pre-packaged plantain chips are heavily salted to enhance flavor. High sodium intake is a known risk factor for increased blood pressure and other cardiovascular issues. For individuals monitoring their sodium levels, checking the nutrition label on store-bought chips is critical to avoid unhealthy overconsumption.

The Health Benefits of Whole Plantains

Before processing, the plantain itself is a nutritious powerhouse. Understanding its inherent benefits is crucial for assessing how much of that nutrition is retained in the chip form.

Rich in Vitamins and Minerals

Plantains are a good source of several essential micronutrients. They contain high levels of vitamins A and C, which act as powerful antioxidants that support immune function and protect against cell damage. Plantains also offer significant amounts of potassium, a mineral vital for blood pressure regulation and heart health.

Source of Fiber and Resistant Starch

Unripe, green plantains are particularly rich in resistant starch, a type of prebiotic fiber that passes undigested through the small intestine. This fermentable fiber feeds beneficial gut bacteria, promoting digestive health and contributing to a feeling of fullness, which can aid in weight management. When fried, some of these benefits can be compromised, but they are still present to some degree.

Fried vs. Baked Plantain Chips: A Comparative Look

The method of preparation is the most significant factor determining how healthy your plantain chips are. This comparison illustrates the key nutritional differences.


Feature	Fried Plantain Chips	Baked/Air-Fried Plantain Chips
Fat Content	High due to deep-frying. Often uses vegetable oil.	Significantly lower, as only a small amount of oil is used.
Calorie Count	High calorie density from absorbed oil.	Lower in calories due to reduced fat content.
Sodium Level	Varies widely. Store-bought versions often have high added salt.	Controlled, as you add salt to taste.
Nutrient Retention	Water-soluble vitamins like C and folate are often reduced due to high heat.	Better retention of natural vitamins, fiber, and resistant starch.
Texture	Crunchy but can be greasy.	Drier and crispier throughout.

Making Healthier Plantain Chips at Home

For those who love plantain chips but want a healthier option, making them at home is the best solution. You control the ingredients, oil, and cooking method.

Recipe for Baked Plantain Chips

Follow these simple steps for a healthier, homemade version:

Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
Peel 2-3 green (unripe) plantains. Use a knife to slit the thick skin lengthwise for easier removal.
Slice the plantains as thinly and uniformly as possible. A mandoline slicer is ideal for consistent thickness, which ensures even cooking.
Toss the slices in a large bowl with a small amount of healthy oil, like avocado or olive oil, until lightly coated.
Arrange the slices in a single layer on the prepared baking sheet, ensuring they don't overlap.
Sprinkle lightly with sea salt.
Bake for 15-20 minutes, flipping halfway through, until golden brown and crispy. Watch closely toward the end to prevent burning.
Cool completely on the baking sheet to allow them to crisp up further.

Conclusion: Moderation is Key

So, how unhealthy are plantain chips? The answer depends entirely on the preparation method and portion size. Fried plantain chips, especially processed store-bought varieties, can be high in unhealthy fats, calories, and sodium. However, the raw plantain is rich in beneficial nutrients like vitamins A and C, potassium, and gut-healthy resistant starch. By opting for baked or air-fried versions, you can significantly reduce the unhealthy aspects while still enjoying this delicious snack.

For most people, a balanced approach is best. Enjoy fried plantain chips as an occasional treat, but choose homemade, baked versions for a regular, healthier snack. For more detailed nutritional information and health benefits of plantains, reference reputable sources like WebMD.

Frequently Asked Questions

Baked plantain chips are generally healthier than most potato chips because they are lower in fat and sodium. However, fried plantain chips often have a comparable or even higher fat and calorie count than potato chips due to oil absorption during frying.

Frying plantain chips causes them to absorb significant amounts of oil, drastically increasing their fat and calorie content. Baking or air-frying uses very little oil, resulting in a much lower fat and calorie snack.

Plantains are a good source of potassium, vitamins A and C, magnesium, and dietary fiber. Green plantains, in particular, contain resistant starch, which benefits gut health and helps control blood sugar levels.

Yes, but with caution. Baked or air-fried plantain chips can be a satisfying snack in moderation. You should limit or avoid fried chips due to their high calorie density. As with any snack, portion control is essential.

No, the healthiness of plantain chips varies significantly. Commercial chips are typically deep-fried with added salt. Homemade or specifically baked/air-fried versions are much healthier, as they use less oil and allow you to control ingredients.

The high heat used in frying can degrade some water-soluble vitamins, such as vitamin C and folate, that are present in raw plantains. Baking, which uses a lower temperature, helps preserve more of these nutrients.

Yes, green plantain chips contain some resistant starch, although the frying process can alter it. The resistant starch content remains higher in less-ripe plantains, even after cooking.

For health-conscious eating, green (unripe) plantain chips are better. They are less sweet and higher in resistant starch, which is more beneficial for gut health and blood sugar control. Ripe plantains have higher sugar content.