Which is Healthier: Potatoes or Plantains? A Nutritional Breakdown

December 1, 2025 •

3 min read

In a 100-gram serving, a potato generally contains fewer calories (93 kcal) than a plantain (116 kcal), but this is just one piece of the puzzle when determining which is healthier. The ultimate winner in the great potatoes or plantains debate depends on individual dietary needs, health goals, and, most importantly, the method of preparation.

Quick Summary

This nutritional comparison examines the macronutrients, vitamins, minerals, and glycemic impact of potatoes and plantains. The healthiest option varies based on factors like blood sugar control, weight management, and specific vitamin intake goals.

Key Points

Lower Calorie and Higher Protein: Per 100g, potatoes contain fewer calories and significantly more protein compared to plantains.
Superior for Blood Sugar: Green plantains have a low glycemic index, making them a better choice for blood sugar management than high-GI potatoes.
Micronutrient Strengths: Plantains are exceptionally rich in vitamin A, while potatoes are an excellent source of potassium and vitamin B6.
The Importance of Preparation: The health impact of both foods is determined more by the cooking method (e.g., baked vs. fried) than by their raw nutritional value.
Resistant Starch Benefits: Both foods contain resistant starch, particularly when unripe (plantains) or cooled after cooking (potatoes), which benefits digestive health.
Satiety and Weight Control: Potatoes rank high on the satiety index, helping you feel fuller longer, which can support weight management.
Dietary Versatility: Both potatoes and plantains can be part of a healthy diet, and incorporating a variety of starchy vegetables is recommended for overall nutrition.

Nutritional Showdown: Potatoes vs. Plantains

At first glance, these starchy staples may seem interchangeable, but a deeper look reveals distinct nutritional profiles. Both are valuable sources of carbohydrates and energy, but they excel in different areas, offering unique benefits to your diet. Potatoes are known for being rich in protein and certain minerals, while plantains are a powerhouse of specific vitamins and have a lower glycemic index.

Macronutrient Comparison

Comparing the foundational components of these foods is the first step in understanding their differences. Per 100 grams, potatoes offer slightly fewer calories but significantly more protein than plantains. Plantains, however, contain more total carbohydrates and fiber. A key difference lies in their water content; potatoes have about 75% water, compared to plantains at 67%, making plantains more calorically dense.

Vitamin and Mineral Content

When it comes to micronutrients, the benefits diverge. Potatoes provide an excellent source of potassium, which is crucial for heart and nerve function. They are also high in vitamin B6 and contain notable amounts of vitamin C. The skin, in particular, is packed with fiber and nutrients. Plantains, conversely, are rich in vitamin A, with over 90 times more than potatoes, and also boast higher levels of vitamin C and magnesium.

Health Implications and Considerations

For those managing blood sugar, weight, or specific nutritional deficiencies, the choice between potatoes and plantains becomes more nuanced. Proper cooking methods and an understanding of each food's impact on the body are essential.

Glycemic Index and Blood Sugar

One of the most significant differences lies in the glycemic index (GI), a measure of how quickly a food raises blood sugar levels. A potato typically has a high GI of 86, while a plantain has a low GI of 37, meaning it causes a much slower increase in blood glucose. This makes plantains a more suitable option for individuals with diabetes or those monitoring blood sugar. For potatoes, preparing them and then cooling them can increase resistant starch, which has a positive effect on blood sugar control.

Weight Management and Satiety

Both foods can aid in weight management when prepared correctly, largely due to their fiber content. However, studies show that potatoes have a very high satiety index, meaning they leave you feeling full for longer. The fiber and resistant starch in plantains also help to promote feelings of fullness. For weight loss, the lower calorie count of potatoes is a slight advantage, though portion control is vital for both. The preparation method is critical, as frying either food can add excessive calories and unhealthy fats.

Comparison Table: Potatoes vs. Plantains (per 100g, cooked)


Nutrient	Potatoes	Plantains
Calories	93 kcal	116 kcal
Protein	2.5 g	0.79 g
Carbohydrates	21.15 g	31.15 g
Fiber	2.2 g	2.3 g
Vitamin A	1 IU	909 IU
Vitamin C	9.6 mg	10.9 mg
Potassium	535 mg	465 mg
Magnesium	28 mg	32 mg
Glycemic Index	High (86)	Low (37)

Cooking Methods: The Crucial Factor

For both potatoes and plantains, the cooking method has a far greater impact on their healthiness than their raw nutritional differences. The health benefits are maximized with simple, low-fat preparations and minimized with frying.

Healthy Cooking for Potatoes

Boiling or steaming: These methods preserve nutrients without adding extra fat.
Baking or roasting: Tossing potatoes with a small amount of olive oil and herbs and baking them provides a delicious, healthy option.
Resistant Starch: Cooking and cooling potatoes, such as for potato salad, increases their resistant starch content, which feeds beneficial gut bacteria.

Healthy Cooking for Plantains

Boiling or steaming: Similar to potatoes, this is the most nutritious way to prepare them, especially green plantains.
Air frying or baking: These methods can achieve a crispy texture without the excess oil found in deep-frying.
Unripe vs. Ripe: Green, unripe plantains contain more resistant starch and less sugar, while ripe plantains are sweeter and more easily digested, impacting blood sugar differently.

Conclusion

Ultimately, neither potato nor plantain is inherently healthier; it is the context in which they are consumed that truly matters. Potatoes offer a higher protein content and fewer calories, alongside high levels of potassium and B vitamins. However, their high glycemic index must be considered, particularly for those with blood sugar concerns. Plantains, with their lower glycemic index and impressive vitamin A content, are a strong contender for better blood sugar management. The key for both is healthy preparation through boiling, baking, or steaming, and mindful portion sizes. Including a variety of starchy vegetables in your diet is the most effective strategy for cultivating a healthy and diverse nutritional intake.

For more detailed nutritional information, consult the USDA FoodData Central database.

Frequently Asked Questions

Yes, plantains are generally considered a better option for people with diabetes, especially when unripe. They have a lower glycemic index (37) compared to potatoes (86), meaning they cause a slower and more moderate rise in blood sugar.

Potatoes contain more potassium per 100-gram serving (535 mg) than plantains (465 mg). Both are excellent sources of this essential electrolyte.

A ripe (yellow) plantain is sweeter and has a higher sugar content, while an unripe (green) plantain has more resistant starch and fiber. For better blood sugar control, green plantains are preferable, but both offer unique nutritional benefits.

Yes, potatoes have a high glycemic index of 86, which is higher than many other starchy vegetables. However, their GI can be lowered by cooking and cooling them, which increases their resistant starch content.

Both can be part of a healthy weight loss diet, but potatoes have a slight edge in terms of calories and satiety. They contain fewer calories per serving and have a higher satiety rating, helping to curb hunger. The key is to avoid high-fat preparation methods.

Resistant starch is a type of fiber that resists digestion in the small intestine and acts as a prebiotic, feeding beneficial gut bacteria. Unripe plantains are a top source, and cooled potatoes also develop higher levels of resistant starch.

Unlike bananas, plantains are typically not eaten raw. They are denser and more starchy, requiring cooking to become palatable. They are prepared in various ways, such as boiling, baking, or frying, similar to how one might cook a potato.