Plantains are a popular starchy fruit that resemble bananas but have a different taste and texture when cooked. Fried plantains, also known as tostones or patacones, are a popular side dish or snack in many Latin American, Caribbean, West African, and Southeast Asian cuisines.
Quick Answer
One whole medium-sized fried plantain (about 6 inches long) contains approximately:
- Calories: 181
- Total fat: 8 g
- Saturated fat: 3 g
- Trans fat: 0 g
- Cholesterol: 0 mg
- Sodium: 2 mg
- Total carbs: 35 g
- Dietary fiber: 2 g
- Sugars: 12 g
- Protein: 1 g
The exact calorie count can vary depending on the size of the plantain, how ripe it is, how much oil is used for frying, and how long it’s fried for.
What Are Plantains?
Plantains are members of the banana family and are botanically classified as Musa paradisiaca. They look like large bananas and can range in color from green to yellow to black as they ripen.
Unlike bananas that are sweet when ripe, plantains contain more starch and less sugar, so they remain starchy even when ripe. For this reason, plantains are typically cooked before eating rather than eaten raw.
Green, unripe plantains are very firm and starchy and must be cooked before eating. As they ripen, they become softer and sweeter but maintain a starchy quality compared to bananas.
Common Ways to Cook Plantains
- Fried – Sliced raw green plantains are fried to make tostones/patacones.
- Baked – Yellow or black plantains are baked or roasted whole.
- Boiled – Boiling ripe plantains makes them soft and easy to mash.
- Fritters – Ripe plantain pieces are dipped in batter and fried into fritters.
- Chips – Thinly sliced ripe plantains are fried into chips.
Nutrition Facts for Fried Plantains
The table below provides detailed nutrition information for 1 whole medium fried plantain (about 6 inches long and 2 inches wide):
| Nutrient | Amount |
|---|---|
| Calories | 181 |
| Total fat | 8 g |
| Saturated fat | 3 g |
| Trans fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 2 mg |
| Total carbs | 35 g |
| Dietary fiber | 2 g |
| Sugars | 12 g |
| Protein | 1 g |
As you can see, a fried plantain is high in carbohydrates and contains a moderate amount of fat, but almost no protein. The majority of calories come from carbs.
Factors That Influence Calorie Count
Several factors can cause the calorie count of fried plantains to vary:
Plantain Size
Larger plantains contain more calories and nutrients than smaller ones. One large plantain may have 50-100 more calories than a medium-sized one.
Ripeness
Unripe green plantains are higher in starch and lower in natural sugars than ripe yellow plantains. Ripe plantains tend to be slightly higher in calories and carbs.
Frying Oil
The type of oil used for frying impacts calories. Oils high in saturated fat like coconut oil add more calories than healthier unsaturated oils like olive oil.
Frying Time
The longer plantains fry, the more oil they absorb and the higher their calorie count. Lightly fried plantains have fewer calories than well-done crispy ones.
Cooking Method
Fried plantains contain more calories and fat than plantains cooked by other methods like baking or boiling. Here is a comparison:
| Cooking Method | Calories |
|---|---|
| Fried | 181 |
| Baked | 105 |
| Boiled | 121 |
Health Benefits of Plantains
Despite being high in carbs and calories when fried, plantains can be included as part of a healthy diet in moderation. They provide some key nutrients and health benefits, including:
Fiber
Plantains contain dietary fiber, which supports digestive and heart health. Fiber helps you feel fuller for longer, aids digestion, and reduces cholesterol.
Potassium
Plantains are high in potassium, an essential mineral that regulates fluid balance, nerve transmission, and muscle function.
Vitamin A
Yellow and black plantains are rich in vitamin A. This important vitamin supports eye health and immune function.
Magnesium
Plantains provide magnesium which relieves muscle cramps, improves sleep, and supports bone health.
Antioxidants
Ripe plantains contain antioxidants that help protect your cells from unstable molecules called free radicals. This offers protection against various diseases.
Precautions
Here are some precautions to keep in mind when eating plantains:
- Avoid eating green plantains raw. Always cook unripe plantains first.
- Limit portion sizes, as fried plantains are high in calories and carbs.
- Fried plantains contain fat, so don’t eat them in excess if trying to lower cholesterol or lose weight.
- Ripe plantains have high sugar content and can spike blood sugar levels in diabetics.
Healthier Preparation Methods
To make plantains a bit healthier, consider these lower fat cooking methods:
- Bake – Baked plantains have way fewer calories and fat than fried ones.
- Air fry – Using an air fryer reduces oil needed for crispy plantains.
- Boil – Boiling ripe plantains allows you to make lower calorie mashed plantains.
Also, use just a small amount of heart healthy olive or avocado oil instead of butter, lard, or coconut oil for frying.
Serving Size Considerations
It’s important to control your portion sizes of fried plantains:
- A typical side serving is 1/2 medium or small fried plantain.
- As a snack or appetizer, limit to 2-3 thin slices or cubes.
- Measure oil for frying and use just 2-3 tbsp oil to keep calories in check.
Stick to reasonable serving sizes to keep your calorie intake under control.
Recipes and Substitutions
Healthy Fried Plantain Recipes
Here are some delicious yet healthier fried plantain recipes:
- Baked Tostones – Instead of frying, bake sliced green plantains in the oven.
- Air Fried Sweet Plantains – Air fry ripe plantain slices with just a mist of oil.
- Herbed Patacones – Top patacones with fresh parsley, cilantro or chimichurri.
Plantain Substitutes
If you want to replace plantains, here are some alternatives:
- Green bananas – Firm, starchy texture like green plantains.
- Yucca root – Starchy and often fried into chunks or chips.
- Breadfruit – Similar starchiness to plantains when cooked.
- Jicama – Crunchy raw jicama slices can mimic green plantain texture.
- Potatoes – Good replacement when making mashed plantains.
Conclusion
One medium whole fried plantain contains about 181 calories, consisting mostly of carbohydrates with a moderate amount of fat. The exact amount can vary based on size, ripeness, frying time, oil used, and cooking method.
While fried plantains are high in calories and carbs, enjoyed in moderation they can add flavor to meals and provide nutrients like fiber, potassium, magnesium and vitamin A. Use healthy preparation methods and portion control to keep calories in check.