Plantain Nutrition Facts: Calories, Benefits & Healthy Preparation Methods
Last Updated: December 2024 | Backed by Ghana's Official Food-Based Dietary Guidelines 2023
Plantain—whether you call it plantain, p
latano, or cooking banana—is a West African and Caribbean staple that appears in countless dishes. From fried kelewele to boiled plantain with kontomire stew, this versatile fruit (yes, it's technically a fruit!) is nutritious, delicious, and culturally significant.
But how healthy is plantain really? Can you eat it while losing weight? Is ripe plantain better than unripe? How do different cooking methods affect nutrition?
This comprehensive guide uses Ghana's 2023 Food-Based Dietary Guidelines data to answer all your plantain nutrition questions.
Table of Contents
- Plantain Nutrition Facts: Complete Breakdown
- Ripe vs Unripe Plantain: Complete Comparison
- Health Benefits of Plantain
- Plantain for Weight Loss: Does It Work?
- Best and Worst Cooking Methods
- Plantain and Blood Sugar (Diabetes Guide)
- How Much Plantain Should You Eat?
- Frequently Asked Questions
Plantain Nutrition Facts: Complete Breakdown
According to Ghana's Ministry of Food & Agriculture nutritional database:
Unripe Plantain (Green) - per 100g boiled
Macronutrients:
- Calories: 116 kcal
- Carbohydrates: 31.2g
- Protein: 1.2g
- Fat: 0.2g (virtually fat-free!)
- Fiber: 2.4g
- Sugars: 2.1g (very low!)
Key Micronutrients:
- Potassium: 465mg (10% DV—excellent!)
- Vitamin A: 56 IU (1% DV)
- Vitamin C: 18mg (20% DV)
- Vitamin B6: 0.3mg (15% DV)
- Magnesium: 37mg (9% DV)
- Iron: 0.6mg (3% DV)
Ripe Plantain (Yellow/Black) - per 100g boiled
Macronutrients:
- Calories: 122 kcal
- Carbohydrates: 31.9g
- Protein: 1.0g
- Fat: 0.2g
- Fiber: 2.3g
- Sugars: 17.5g (much higher!)
Key Micronutrients:
- Potassium: 499mg (11% DV—even better!)
- Vitamin A: 1,127 IU (22% DV—huge increase!)
- Vitamin C: 18mg (20% DV)
- Vitamin B6: 0.3mg (15% DV)
- Magnesium: 37mg (9% DV)
- Iron: 0.6mg (3% DV)
Key Insight:
Unripe vs ripe plantain: Both are nutritious, but unripe has WAY less sugar (2.1g vs 17.5g!) while ripe has more vitamin A. Choose based on your health goals!
Ripe vs Unripe Plantain: Complete Comparison
The ripeness of plantain dramatically changes its nutrition. Here's everything you need to know:
| Feature | Unripe (Green) | Ripe (Yellow/Black) | Winner |
|---|---|---|---|
| Calories (100g boiled) | 116 kcal | 122 kcal | Unripe (slightly lower) |
| Sugar Content | 2.1g | 17.5g | Unripe (8x less sugar!) |
| Resistant Starch | HIGH | Low | Unripe (much better!) |
| Glycemic Index | ~45 (low) | ~65 (medium) | Unripe (better blood sugar) |
| Vitamin A | 56 IU | 1,127 IU | Ripe (20x more!) |
| Taste | Starchy, bland | Sweet, soft | Preference |
| Digestibility | Harder to digest | Easier to digest | Ripe |
| Best For | Diabetes, weight loss | Quick energy, vitamin A | Depends on goals |
What Happens as Plantain Ripens?
Chemical changes:
- Starch → Sugar: Enzymes break down resistant starch into simple sugars (this is why ripe plantain tastes sweet!)
- Color change: Green → yellow → black as chlorophyll breaks down
- Vitamin increase: Carotenoids (vitamin A precursors) become more bioavailable
- Texture softens: Cell walls break down
Nutritional implications:
- Unripe = better for blood sugar control (resistant starch acts like fiber)
- Ripe = better for vitamin A (critical for eye health, immune function)
Health Benefits of Plantain
Plantain is more than just delicious—it's genuinely nutritious! Here are evidence-based benefits:
1. Excellent Source of Potassium (Lowers Blood Pressure!)
The data: One medium plantain (200g) provides 998mg potassium—that's 28% of your daily needs!
Why it matters:
- Potassium counteracts sodium's blood pressure-raising effects
- Critical for heart health
- Reduces stroke risk by 24% (research-backed)
- Prevents muscle cramps
- Supports kidney function
Ghana context: With 28% of Ghanaian adults having hypertension, potassium-rich foods like plantain are crucial!
Comparison: Plantain has MORE potassium than bananas (499mg vs 358mg per 100g)!
Related: 7-Day Low-Salt Meal Plan for Hypertension includes plantain.
2. Rich in Resistant Starch (Gut Health + Blood Sugar Control)
What is resistant starch?
A type of carbohydrate that "resists" digestion in the small intestine and acts like fiber.
Benefits:
✅ Feeds beneficial gut bacteria (prebiotic!)
✅ Improves insulin sensitivity
✅ Enhances fat burning
✅ Reduces colon cancer risk
✅ Lowers cholesterol
Where you get it: UNRIPE plantain is loaded with resistant starch. Ripe plantain has much less (the starch converts to sugar).
How to maximize: Boil unripe plantain, let it cool, then eat it cold or reheated—cooling increases resistant starch by 50%!
3. Supports Eye Health (Vitamin A)
Ripe plantain provides significant vitamin A:
- One medium ripe plantain = 2,254 IU vitamin A (45% of daily needs!)
Benefits:
- Prevents night blindness (common deficiency in Ghana)
- Supports immune function
- Maintains healthy skin
- Protects against macular degeneration
Important: Vitamin A deficiency affects 76% of Ghanaian children under 5 (FBDG data). Ripe plantain helps!
4. Boosts Immune System (Vitamin C + B6)
Vitamin C (18mg per 100g):
- Antioxidant protection
- Wound healing
- Iron absorption (pair with iron-rich foods!)
Vitamin B6 (0.3mg per 100g):
- Produces antibodies
- Maintains lymphoid organs
- Creates red blood cells
Synergy: Plantain's vitamin C + B6 combination creates a powerful immune boost.
5. Natural Energy Source (Complex Carbs)
Plantain provides sustained energy from complex carbohydrates:
- Stabilizes blood sugar (especially unripe)
- Fuels physical activity
- Supports brain function
- Prevents mid-afternoon crashes
Perfect timing: Eat plantain 1-2 hours before exercise for sustained energy!
Plantain for Weight Loss: Does It Work?
Short answer: YES—if you choose the right type and cooking method!
✅ Why Plantain CAN Support Weight Loss
1. High Satiety Factor
- Fiber (2.3-2.4g per 100g) keeps you full
- Resistant starch (in unripe) enhances satiety
- Volume of food feels satisfying
2. Fat-Free When Boiled
- Only 0.2g fat per 100g
- No added calories from cooking
- Clean carbohydrate source
3. Nutrient-Dense
- Provides vitamins and minerals
- Prevents deficiencies during calorie restriction
- Supports metabolism
4. Versatile and Satisfying
- Cultural comfort food (reduces diet stress)
- Pairs well with protein and vegetables
- Can replace higher-calorie starches
❌ Why Plantain CAN Cause Weight Gain
1. Cooking Method Matters!
Compare these calories for one medium plantain (200g):
| Cooking Method | Calories | Fat | Best For |
|---|---|---|---|
| Boiled | 232 cal | 0.4g | Weight loss ✅ |
| Steamed | 232 cal | 0.4g | Weight loss ✅ |
| Grilled/Roasted | 260 cal | 1.2g | Good ✅ |
| Baked (no oil) | 250 cal | 0.6g | Good ✅ |
| Fried (shallow) | 360 cal | 18g | Occasional ⚠️ |
| Deep-fried | 440 cal | 25g | Avoid for weight loss ❌ |
The difference: Fried plantain has 190% more calories than boiled plantain! That's an extra 208 calories for the SAME amount of food.
2. Ripe vs Unripe Matters
- Unripe: Lower GI, better satiety, less sugar
- Ripe: Higher sugar, faster digestion, more cravings
For weight loss, choose unripe boiled plantain.
3. Portion Size
Many people eat 1-2 whole plantains per meal:
- 1 whole plantain (boiled) = 232 calories (okay)
- 2 whole plantains (boiled) = 464 calories (getting high)
- 2 whole plantains (fried) = 880 calories (too much!)
The Weight Loss Plantain Formula
✅ Choose: Unripe (green) plantain
✅ Cook: Boil, steam, or grill (no oil)
✅ Portion: Half to one medium plantain (100-150g)
✅ Pair with: Lean protein (fish, chicken) + vegetables (kontomire, salad)
✅ Timing: Lunch or pre-workout (use the carbs!)
Example weight-loss meal:
- Half boiled unripe plantain: 116 calories
- Grilled tilapia (150g): 180 calories
- Kontomire stew (200g): 90 calories
- Total: 386 calories—perfect!
Related: 30-Day Ghanaian Weight Loss Meal Plan includes plantain this way.
Best and Worst Cooking Methods for Plantain
How you cook plantain changes EVERYTHING. Here's the complete guide:
🥇 Best: Boiling
Nutrition preserved:
- 100% vitamins retained
- No added fat
- Lowest calories
How to:
- Peel plantain (ripe or unripe)
- Cut into chunks
- Boil in water for 15-20 minutes (until tender)
- Drain and serve
Calories: 116-122 per 100g
Best for: Weight loss, diabetes, heart health
🥈 Excellent: Steaming
Nutrition preserved:
- 95%+ vitamins retained
- No added fat
- Maintains nutrients better than boiling
How to:
- Peel and cut plantain
- Steam for 20-25 minutes
- Serve
Calories: 116-122 per 100g
Best for: Maximum nutrition, weight loss
🥉 Good: Grilling/Roasting
Nutrition:
- 85-90% vitamins retained
- Minimal added fat (if you brush lightly)
- Adds smoky flavor
- Natural sugars caramelize (delicious!)
How to:
- Cut plantain lengthwise (skin on or off)
- Brush lightly with oil (optional)
- Grill or roast at 200°C for 20-25 minutes
- Flip halfway
Calories: 130-140 per 100g (with minimal oil)
Best for: Flavor + nutrition balance, special occasions
Traditional: Roasted plantain (bɔfrɔtɔ) sold on streets!
⚠️ Okay (Moderate): Air Frying
Nutrition:
- 80% vitamins retained
- Uses minimal oil (1-2 tbsp for whole batch)
- Crispy texture without deep frying
How to:
- Slice plantain into chips or chunks
- Toss with 1 tbsp oil
- Air fry at 180°C for 15-20 minutes
- Shake basket halfway
Calories: 180-200 per 100g
Best for: Satisfying fried plantain cravings with 50% fewer calories
❌ Worst: Deep Frying
Nutrition:
- Only 50-60% vitamins retained (heat damage)
- Absorbs massive amounts of oil
- Creates harmful compounds (acrylamide) at high heat
- Calories triple!
Calories: 220-280 per 100g (depending on oil absorption)
Health concerns:
- Trans fats (if oil is reused)
- Acrylamide (potential carcinogen)
- Oxidized fats (inflammatory)
Reserve for: Special occasions only (birthdays, parties)
Healthier alternative: Make air-fried kelewele instead!
Cooking Method Calories Comparison (One Medium Plantain, 200g)
| Method | Calories | Fat | Oil Added | Recommendation |
|---|---|---|---|---|
| Boiled | 232 | 0.4g | 0g | Daily ✅ |
| Steamed | 232 | 0.4g | 0g | Daily ✅ |
| Grilled | 260 | 1.2g | Minimal | 3-4x/week ✅ |
| Baked | 250 | 0.6g | 0-1 tsp | 3-4x/week ✅ |
| Air-fried | 380 | 9g | 1 tbsp | 2x/week ⚠️ |
| Shallow fried | 440 | 18g | 2-3 tbsp | 1x/week ⚠️ |
| Deep-fried | 560 | 25g+ | Submerged | Special occasions only ❌ |
Calorie savings: Switching from deep-fried to boiled plantain saves 328 calories per plantain! Do this 3x/week = 985 calories saved = lose an extra pound every 3.5 weeks!
Related: 5 Healthy African Cooking Methods covers this in depth.
Plantain and Blood Sugar: Diabetes Guide
If you have diabetes or pre-diabetes, plantain choices matter significantly:
Unripe Plantain for Diabetes: ✅ GOOD CHOICE
Glycemic Index: ~45 (low GI)
Why it works:
- High resistant starch = slow glucose release
- Minimal sugar content (2.1g per 100g)
- High fiber slows absorption
- Improves insulin sensitivity over time
Blood sugar impact: Eating 100g unripe boiled plantain raises blood sugar by approximately 20-30 mg/dL (moderate, manageable)
How to eat with diabetes:
- Limit to 100-150g per meal (half to one medium plantain)
- ALWAYS pair with protein and vegetables
- Eat at lunch, not dinner (better insulin sensitivity during day)
- Monitor your individual blood sugar response
Ripe Plantain for Diabetes: ⚠️ LIMIT CAREFULLY
Glycemic Index: ~65 (medium GI)
Why it's trickier:
- 8x more sugar than unripe (17.5g per 100g)
- Faster glucose absorption
- Can spike blood sugar significantly
Blood sugar impact: Eating 100g ripe plantain can raise blood sugar by 40-60 mg/dL (significant!)
How to eat with diabetes (if you must):
- Maximum 50-75g per meal (quarter to half medium plantain)
- Pair with high-protein food (fish, chicken)
- Add healthy fat (slows absorption)
- Never eat alone as snack
- Check blood sugar 2 hours after eating
Best Plantain Meals for Diabetics
Breakfast:
- Half unripe boiled plantain (116 cal)
- 2 scrambled eggs (140 cal)
- Sautéed spinach (40 cal)
- Total: 296 calories, blood sugar-friendly!
Lunch:
- One small unripe boiled plantain (175 cal)
- Grilled mackerel (200 cal)
- Large kontomire salad (60 cal)
- Light pepper sauce (30 cal)
- Total: 465 calories, minimal blood sugar spike
Related: Complete Diabetes-Friendly Low-GI Ghanaian Meal Plan includes more plantain recipes.
How Much Plantain Should You Eat?
For Weight Loss
Amount: Half to one medium plantain (100-200g boiled)
Frequency: 3-4 times per week
Timing: Lunch or pre-workout
Type: Unripe (green), boiled or steamed
For Weight Maintenance
Amount: One to one-and-a-half medium plantain (200-300g)
Frequency: 4-5 times per week
Timing: Any meal
Type: Unripe or ripe, boiled/grilled/baked
For Athletes/Muscle Gain
Amount: One-and-a-half to two medium plantains (300-400g)
Frequency: Daily, especially post-workout
Timing: Pre or post-workout (1-2 hours before/after)
Type: Ripe (faster glucose for recovery) or unripe (sustained energy)
For Diabetics
Amount: Half to one small plantain (100-150g maximum)
Frequency: 2-3 times per week
Timing: Lunch (better insulin sensitivity)
Type: UNRIPE ONLY, boiled, paired with protein
For Children (Ages 5-12)
Amount: Half to one medium plantain (100-200g)
Frequency: 3-4 times per week
Timing: Lunch or afternoon snack
Type: Ripe (for vitamin A), boiled or mashed
Note: Ghana's FBDG data shows 76% of children under 5 are vitamin A deficient—ripe plantain helps address this!
Frequently Asked Questions
Is plantain healthier than banana?
For nutrients: Plantain wins
| Nutrient (per 100g) | Plantain | Banana | Winner |
|---|---|---|---|
| Potassium | 499mg | 358mg | Plantain (+39%!) |
| Vitamin A | 1,127 IU (ripe) | 64 IU | Plantain (17x more!) |
| Vitamin C | 18mg | 9mg | Plantain (2x more!) |
| Fiber | 2.3g | 2.6g | Banana (slightly) |
| Calories | 122 | 89 | Banana (lower) |
For cooking: Plantain is more versatile (can be boiled, fried, grilled, baked). Banana is usually eaten raw.
Verdict: Plantain is more nutrient-dense, especially for potassium and vitamin A!
Can I eat plantain every day?
Yes, but with conditions:
✅ IF you:
- Choose boiled/steamed preparation (not fried daily!)
- Control portions (one medium plantain or less)
- Rotate with other staples (don't eat ONLY plantain)
- Pair with protein and vegetables
❌ AVOID if you:
- Fry it daily (too many calories!)
- Eat 2-3 whole plantains per day (excess carbs)
- Have poorly controlled diabetes (limit to 2-3x/week)
Ghana's Food-Based Dietary Guidelines emphasize variety—rotate plantain with yam, rice, cassava, etc.
Does plantain make you gain weight?
No—plantain doesn't inherently cause weight gain. Weight gain comes from eating more total calories than you burn.
However:
- Fried plantain is calorie-dense (280 cal per 100g vs 116 for boiled)
- Eating excessive portions (2-3 whole plantains per meal) adds up
- Eating late at night means those carbs get stored as fat
The fix: Boil instead of fry, eat moderate portions, have it for lunch!
Is unripe plantain good for fertility?
There's a common belief in Ghana that unripe plantain boosts fertility. What does science say?
Potential benefits:
- Vitamin B6: Supports hormone regulation
- Potassium: Important for reproductive health
- Antioxidants: Protect egg/sperm quality
However: There's NO direct scientific evidence that plantain specifically enhances fertility.
What DOES help fertility:
✅ Balanced diet with all 6 food groups
✅ Adequate protein, iron, folate
✅ Healthy body weight (not underweight or obese)
✅ Regular exercise
Plantain can be PART of a fertility-supporting diet, but it's not a miracle food.
Can I freeze plantain?
Yes! Freezing plantain is great for meal prep:
How to freeze:
- Peel plantain (ripe or unripe)
- Cut into desired shape (chunks, slices)
- Place on tray, freeze for 2 hours (prevents sticking)
- Transfer to freezer bag
- Store up to 3 months
Cooking from frozen:
- Boiling: Add directly to boiling water, cook 5 min longer
- Frying: Thaw first, pat dry, then fry
- Grilling: Thaw slightly, then grill
Nutrition: Freezing preserves 90%+ of nutrients!
What's the difference between plantain and cooking banana?
They're the same thing! Plantain IS a type of cooking banana.
Terminology:
- West Africa/Caribbean: Called "plantain"
- East Africa: Sometimes called "cooking banana" or "matoke"
- Latin America: "Plátano"
Key difference from regular banana:
- Plantain: Starchier, must be cooked, larger
- Banana (dessert banana): Sweeter, eaten raw, smaller
All are part of the banana family (Musa genus)!
The Bottom Line: Is Plantain Healthy?
YES—plantain is highly nutritious when prepared properly!
✅ Excellent source of potassium (lowers blood pressure)
✅ Rich in vitamins A, C, and B6 (immune support, eye health)
✅ High in resistant starch (gut health, blood sugar control—when unripe)
✅ Fat-free when boiled (weight loss friendly)
✅ Versatile and culturally significant (sustainable eating)
The keys to healthy plantain consumption:
- Choose unripe for weight loss and diabetes (low sugar, low GI)
- Choose ripe for vitamin A (especially for children)
- Boil, steam, or grill (avoid deep frying daily)
- Control portions (half to one medium plantain per meal)
- Pair with protein and vegetables (balanced plate)
- Eat at optimal times (lunch or pre-workout)
According to Ghana's Food-Based Dietary Guidelines, plantain is classified under Group 6: Staples (Grains & Tubers) and is recommended as part of a varied, balanced diet. It provides affordable, accessible nutrition that supports health goals when eaten mindfully!
Ready to Enjoy Plantain the Healthy Way?
Download our free resources:
📥 Healthy Plantain Recipes Collection (Boiled, grilled, baked—not fried!)
📥 30-Day Ghanaian Weight Loss Meal Plan (Features plantain strategically)
📥 Diabetes-Friendly Low-GI Meal Plan (Unripe plantain featured)
📥 5 Healthy African Cooking Methods Guide
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- Complete Guide to Ghana's Food-Based Dietary Guidelines
About This Guide: This article uses data from Ghana's 2023 Food-Based Dietary Guidelines and peer-reviewed nutrition research on plantains. All recommendations are evidence-based and culturally appropriate for Ghanaian and West African diets.
Medical Disclaimer: This information is educational and doesn't replace personalized medical advice. Consult a registered dietitian or doctor for specific health concerns, especially if you have diabetes.
What's your favorite way to eat plantain? Boiled, fried, or grilled? Comment below! 💬
