Plantains: Nutrition, Benefits, Green vs. Ripe & How to Cook

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Plantains are the big, firm cooking bananas that families from West and Central Africa to the Caribbean boil, roast and fry the way much of the world cooks potatoes.12 Green plantains are starchy and mild, and as they ripen to yellow and black they turn soft and sweet, so one fruit can give you a savory side or a naturally sweet one.

A cup of boiled green plantain gives you 166 calories, 3.6 grams of fiber and useful amounts of vitamin B6, folate and vitamin C, with almost no fat.4 Boiled green plantain also led to a smaller blood-sugar rise than white bread in a study in which 10 healthy adults each ate every food,3 and raw green plantain is rich in resistant starch, a starch that passes through your small intestine undigested and feeds your gut bacteria.57

Plantains are also one of the world's great small-farm foods. By a 2014 estimate, the world harvests about 145 million tons of bananas and plantains a year, and about 85% of it comes from small plots and kitchen or backyard gardens; the crop ranks among the top 10 staple foods of the developing world.8

Resistant starch is one of the gut-healing fibers I teach about on my show. Right after explaining that the resistant starch in cooked potatoes supports butyrate production, I added a word about plantain:9

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What are plantains?

Plantains and bananas both descend from two wild species, Musa acuminata and Musa balbisiana, the parents of several hundred cultivated varieties.8 Plantain is a triploid hybrid of the two, meaning it carries three sets of chromosomes.10

As the fruit grows on the plant, it stores starch. In a study of two plantain varieties, the fruit packed away up to 48% of its dry weight as starch in its first 10 weeks,13 which is why a green plantain is firm and dense and needs cooking.

In Cameroon and Nigeria, where plantain is a key staple, a survey of 872 consumers found people boiling, roasting and frying it, and plantain eating was on the rise in Nigeria.1

One note on the name: "plantain" also names an unrelated leafy herb, Plantago, the same plant genus that gives us psyllium husk. This page is about the fruit.

Plantain vs. banana: what's the difference?

Plantains are bigger, firmer and starchier than the sweet bananas in most grocery stores, and they're cooked at every stage, while sweet bananas are usually eaten raw once they're ripe. Gram for gram, plantain also brings more potassium and vitamin C.1112

Plantain vs. banana, per 100 grams raw (USDA FoodData Central, SR Legacy records; the USDA's 2024 ripeness analysis below tested different fruit, so its values differ slightly)121114

Each fruit has its strengths. Banana is the lighter, sweeter raw snack, with fewer calories and slightly more fiber per 100 grams. Green plantain carries about 20% more potassium than banana and more than twice the vitamin C, and ripe plantain carries far more vitamin A from its carotenoids.111412

Plantain nutrition facts

Calculated from USDA FoodData Central records for boiled green plantain (FDC 168216) and baked ripe plantain (FDC 169131) at the cup weights the records list; % Daily Value uses FDA reference values.41615

Either form gives you a filling serving of starch with a useful share of several vitamins and minerals. Boiled green plantain is the lower-sugar choice, and baked ripe plantain brings more potassium, vitamin C and carotenoids.

Green vs. ripe plantains: which is healthier?

In 2024, the USDA analyzed raw plantains at three stages of ripeness, including their resistant starch.51817

Raw plantain by ripeness, per 100 grams (USDA FoodData Central, Foundation Foods, 2024)51817

Ripening is driven by enzymes tied to the plant hormone ethylene, which break down the stored starch and soften the pulp.13

Ripe plantain's sugar comes packaged in a whole food, with fiber, potassium and carotenoids. As I said on my show, sugar is not the culprit; the problem is sugar that doesn't come with the fiber and nutrients of a whole food.19 Enjoy ripe plantain cooked, as part of a meal.

Ripe plantain is also the more colorful choice. Per 100 grams raw, the USDA record lists 457 micrograms of beta-carotene and 438 of alpha-carotene, two carotenoids your body converts to vitamin A, for 56 micrograms of vitamin A in all, 6% of the daily value.14 Green plantain carries carotenoids too: the USDA's raw and boiled green records list no value, but its fried green record lists 548 micrograms of beta-carotene.20

What are plantains good for?

How plantain's starch works in your body

Plantain's starch is what makes it special for your gut, and the way you cook it decides how much of that starch reaches your colon. Here's the path, step by step.

As I explained on my show, "Short-chain fatty acids are fuel for your colon and for your cells, and they calm inflammation."9 That fermentation is why plantain belongs in a gut-friendly kitchen, alongside the other prebiotic foods.

Plantain benefits, ranked by evidence

Ordered by the strength of the research, plantains are best for a gentler blood-sugar response, gut support during diarrhea, potassium, carotenoids and vitamin C, feeding your gut bacteria and protecting the stomach lining, in that order.

Are plantains good for blood sugar?

The glycemic index ranks foods by how far they raise blood sugar compared with pure glucose, and a score of 55 or under counts as low.22 In one plantain study, 10 healthy adults each ate boiled green plantain, crisps made by freeze-drying boiled green plantain, raw ripe plantain and white bread, each in a portion with 25 grams of available carbohydrate, in random order on separate days. Boiled green plantain scored 44.9 and kept blood sugar lower than white bread (71.4) throughout the test. Ripe plantain eaten raw scored 38.5 and the crisps 55.0, so all three plantain foods landed in the low range and scored significantly lower than white bread. Boiled green plantain's score didn't differ significantly from the other two, and the authors judged it the best of the three for blood-sugar control, because blood sugar rose slowly and gradually and came down gradually.3

In Côte d'Ivoire, researchers tested five plantain street dishes in 30 healthy adults using the international standard method. The fried dishes all scored low, at 45 or under, and green plantain roasted over charcoal scored in the high range.22 The fried dishes were cooked in vegetable oil, whose effect the study didn't separate. In traditional street portions, all but the chips carried a high glycemic load, a measure that also counts how much you eat, so portion size matters too.22

A Jamaican study points the same way. When 10 healthy adults tested 14 starchy foods, green and ripe plantain among them, roasting and baking pushed some foods' scores significantly higher than boiling or frying did, and the authors pointed to boiling as one way toward a lower glycemic index diet.2

Plantain also has a place in traditional diets built for steady blood sugar. In Ghana, a study of nine adults with type 2 diabetes eating five traditional carbohydrate meals concluded that unripe plantain could be a useful carbohydrate source for people with the condition,23 and in Cameroon, five common mixed meals tested in 10 healthy adults, including bean stew with plantains, all had relatively low glycemic indexes, from 34.1 to 52.0.36

In a meta-analysis of 19 randomized trials, isolated resistant starch supplements lowered fasting blood sugar by about 1.6 mg/dL compared with ordinary starch, and by about 2.9 mg/dL at more than 28 grams a day. They also improved insulin resistance, lowering a standard insulin-resistance score by 0.33, though fasting insulin didn't change significantly.37

How you eat plantain matters too. My Insulin Resistance & Prediabetes protocol explains that eating vegetables and protein first and carbohydrates last leads to a smaller blood-sugar rise than eating the same meal in the opposite order, and that a short walk afterward lowers the spike further.35 Put fish, chicken or beans and vegetables at the center of the plate, eat the plantain last, and keep the portion to about a cup. For more, see normal blood sugar levels.

How to cook plantains

Boil, bake or pan-fry plantains, and match the method to the ripeness: green for boiling, tostones and mashing, ripe for baking and maduros.

Peeling. Green plantain peel clings to the fruit. Cut off both ends, slit the peel lengthwise along its ridges without cutting deep into the fruit, and pry it off in strips. Ripe plantain peels more like a banana.

Boiling. Boil plantain in its peel. In a lab study of two plantain varieties at three stages of ripeness, boiling with the peel on best preserved firmness, protein, starch and dry matter.38 Scrub the peel first, cut the plantain into chunks and boil until fork-tender; the glycemic study above boiled its green plantain for 20 minutes.3

Baking. Bake ripe plantain, peeled and sliced or halved in its peel, until soft and browned at the edges. It's naturally sweet, so it needs no added sugar; a drizzle of raw honey is plenty if you want more.

Pan-frying, and which fat to use. My default bottle is extra virgin olive oil, which I use for most cooking, and for higher-heat searing and roasting I reach for avocado oil.39 Olive oil handles the medium heat of pan-fried plantain well; sautéing, roasting and shallow frying with it are all fine.40 When a recipe wants a richer fat, small amounts of ghee, coconut oil or tallow work, a spoonful or two in the pan; tallow isn't an ideal fat for heart health or fatty liver disease, so keep olive oil as your everyday fat.3941 Pan-fry rather than deep-fry, and use fresh oil each time; refined oils in particular break down further when they're heated again.39

Tostones. Cut green plantain into thick rounds, pan-fry them in olive oil or avocado oil until golden, flatten each round, then fry again until crisp. Finish with sea salt and garlic.

Maduros. Slice a ripe, black-spotted plantain on the diagonal and pan-fry it over medium-low heat until it's caramelized on both sides. The DrAxe.com fried plantains recipe does this with a tablespoon of coconut oil and a sprinkle of cinnamon.

Mashed. Boil green plantain, then mash it with garlic and olive oil for a hearty side.

Cook once, eat twice. On my show I've talked about cooking potatoes, letting them cool and eating them later that day or the next for their resistant starch.9 The same cooling process re-forms some resistant starch in other cooked starches,307 so boiled plantain makes a good next-day side.

Skip the open flame. In a lab study, green plantain roasted over charcoal or firewood carried more than twice the polycyclic aromatic hydrocarbons (PAHs), compounds formed by smoke, of fresh plantain (19.3 and 19.6 vs. 8.0 mg/L), while frying added the least (9.8 mg/L), and the researchers recommend non-smoke methods such as oven drying instead.42 Roasted starches also scored higher on the glycemic index than boiled ones in the studies above, so for everyday cooking, boiling has the edge.

Are fried plantains and plantain chips healthy?

Plantains pan-fried at home in olive oil or avocado oil make a good side in moderate portions, and packaged plantain chips are an occasional snack.

Frying adds fat and calories. Per 100 grams, the USDA's fried green plantain record lists 309 calories and 11.8 grams of fat, against 121 calories and 0.08 grams of fat for boiled green plantain, partly because frying drives off water (36.1 vs. 69.1 grams).204 Ten quarter-inch slices of fried green plantain (53 grams) come to about 164 calories and 6.3 grams of fat.20

Plantain chips are denser still: 531 calories, 29.6 grams of fat and 202 milligrams of sodium per 100 grams, or about 151 calories, 8.4 grams of fat and 57 milligrams of sodium per ounce.43 On my show I've explained that deep-fried foods in refined oils promote inflammation, partly because high cooking temperatures create advanced glycation end products, or AGEs.44 So read the label: choose chips cooked in avocado oil, coconut oil or olive oil, and go easy on chips fried in refined seed oils.39

If you make chips at home, bake thin slices of green plantain, and start with greener fruit. In a lab study of deep-fried plantain chips, acrylamide, a compound that forms in starchy foods cooked at high heat, rose as the fruit ripened and its sugars climbed.45

How to buy, ripen and store plantains

Buy plantains at the stage you plan to cook them, or buy them green and let them ripen on your counter, where they move from green to yellow to black.

• Green: Firm, with a peel that clings. Starchy and mild, with the most resistant starch; use it for boiling, tostones and baked chips.
• Yellow: Softer and sweeter, with carotenoids. Use it for baking and maduros.
• Yellow with black spots to fully black: Soft and the sweetest. Use it for maduros and baking.

Choose plantains without mold or soft, sunken spots near the stem. Store cooked leftovers covered in the refrigerator.

Organic. My rule of thumb: if something has a peel on it, it's not as important to buy organic.46 Plantain's thick peel never reaches your plate, so buy organic meat and dairy first, then the heavily sprayed produce you eat whole, like strawberries and lettuce, on the Dirty Dozen list.46 Scrub the peel before you cut or boil it. See organic foods for more.

How much plantain should you eat?

Think of plantain as one of your good carbs, used the way you'd use potatoes or rice. If you're active, a cup at a meal fits easily. If you're watching your blood sugar, keep to a cup, choose boiled green plantain more often than maduros, and take a short walk after the meal.35

Plantain side effects & who should be careful

Plantains, potassium and medications

A cup of baked ripe plantain carries 663 milligrams of potassium.16 Kidney disease and some blood pressure medicines, including ACE inhibitors, ARBs and potassium-sparing diuretics such as spironolactone, can raise the potassium in your blood, so if either applies to you, count plantain toward your daily potassium and ask your doctor before adding high-potassium foods.4748 Kidney specialists have been moving away from blanket potassium restriction toward plant-rich eating patterns, so the right amount is an individual call.48 See hyperkalemia.

Latex and banana allergy

In people with a latex allergy, banana is one of the fruits that most often cross-reacts, along with avocado, kiwi and papaya.49 Plantain is banana's close relative, so if banana or latex gives you trouble, treat plantain the same way, and seek care right away if you get hives, swelling or trouble breathing. See food allergy symptoms.

Gas and bloating

Large amounts of fermentable fiber can cause gas and bloating, and tolerance varies with the type of fiber.50 If your gut is sensitive, add plantain and other high-fiber foods gradually. See how to get rid of bloating.

Children with diarrhea

Both plantain trials in children were run under medical care.621 A child with diarrhea needs fluids and a pediatrician's care first; ask about plantain foods as part of recovery.

The bottom line

Plantains: frequently asked questions

References

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