Sweet plantains are a staple food in many tropical regions, prized for their sweet flavor when ripe. Unlike regular bananas, plantains are often cooked before eating, rather than eaten raw. Baking brings out the natural sugars in sweet plantains, caramelizing them to create a delicious, sweet treat. But many people wonder – just how many calories are in baked sweet plantains?
What are Sweet Plantains?
Sweet plantains are a variety of cooking plantain that is allowed to ripen longer on the plant before harvesting. This extended ripening time allows more sugar to develop in the fruit, giving it a sweet flavor when ripe.
Some key facts about sweet plantains:
- They are members of the banana family, with a similar appearance to bananas.
- Sweet plantains have thicker skin that turns black as it ripens, unlike yellow banana peel.
- The inside flesh is soft and sweet when completely ripe, ranging from yellow to black in color.
- They are native to tropical regions like the Caribbean, Central America, and parts of South America and Africa.
- Sweet plantains are loaded with beneficial nutrients like vitamin A, vitamin C, potassium, magnesium, and fiber.
Unlike regular dessert bananas, sweet plantains are almost always cooked before eating. Simply peeling and eating a raw sweet plantain is not very tasty or easy due to the thick skin. Popular cooking methods include baking, frying, boiling, and roasting.
Nutrition Facts for Sweet Plantains
The nutrition facts for sweet plantains depend somewhat on the state of ripeness. Here are the ranges for the main nutrients in a 3.5 ounce (100 gram) serving of raw sweet plantain 1:
| Nutrient | Amount |
|---|---|
| Calories | 90-122 |
| Protein | 1-1.5g |
| Carbohydrates | 22-31g |
| Sugar | 12-19g |
| Fiber | 2-3g |
| Fat | 0.2-0.4g |
| Vitamin A | 11-16% DV |
| Vitamin C | 20-25% DV |
| Potassium | 17-24% DV |
| Magnesium | 15-25% DV |
As you can see, sweet plantains are packed with beneficial vitamins, minerals, and fiber. They get a moderate amount of calories from their natural sugars.
The exact nutrition will vary depending on ripeness, variety of plantain, soil conditions, climate where it was grown, and other factors. But in general, sweet plantains are an excellent source of key vitamins and minerals.
Calories in Baked Sweet Plantains
When sweet plantains are baked, some of the starch converts to natural sugar, concentrating the sweetness. The skin will caramelize and brown, creating a crispy texture around the soft interior flesh.
So how many calories are in baked sweet plantains?
A standard size baked sweet plantain of around 6-7 inches long has approximately 130-170 calories.
This is based on a medium size plantain weighing around 150 grams or 5.3 ounces when unpeeled 2.
Factors like ripeness, variety, and cooking method will affect the calorie counts. Extremely ripe, very sweet plantains will be higher in calories than less ripe ones. Plantains baked in a little oil or butter would also have more calories than plain baked plantains.
In general, you can estimate 1 medium baked sweet plantain has about 150 calories on average.
Calories in Baked Plantains by Serving Size
Here is a more detailed breakdown of the approximate calories in baked sweet plantains based on serving size:
- 1 small plantain (4-5 inches, 90g): 100 calories
- 1 medium plantain (6-7 inches, 150g): 150 calories
- 1 large plantain (8+ inches, 200g): 200 calories
- 1 cup sliced baked plantains: 140 calories
- 0.5 cup sliced baked plantains: 70 calories
The exact calorie count may vary slightly depending on ripeness and preparation method. But these serving sizes give you a good estimate of calories when enjoying baked sweet plantains.
Comparing Calories to Other Baked Fruit
How do the calories in baked sweet plantains compare to other popular baked fruits?
Here is a quick comparison of calories for a medium-sized serving:
| Baked Fruit | Calories (1 medium) |
|---|---|
| Sweet plantain | 150 |
| Apple | 110 |
| Pear | 150 |
| Peach | 60 |
| Plum | 70 |
| Banana | 105 |
As you can see, baked sweet plantains are moderate in calories compared to other baked fruits, similar to pears and bananas. The sweet taste and caramelized flavors mean you may need less additional sweeteners on top.
Tips for Enjoying Baked Sweet Plantains
Here are some tips for picking and baking sweet plantains at home:
- Choose very ripe plantains with black or yellow peel and some dark spotting for sweetest flavor.
- Leave the peel on while baking for best texture, remove after.
- Bake at 375°F for around 30 minutes until soft in middle.
- Enjoy plain or add cinnamon, coconut, chocolate, nuts for extra flavor.
- Pair with beans, rice, tacos, oatmeal, yogurt, ice cream.
Baked sweet plantains make for a delicious sweet snack or side. With around 150 calories per medium fruit, they offer guilt-free sweetness and plenty of nutrition.
Health Benefits of Sweet Plantains
In addition to their great taste, sweet plantains offer many health benefits:
High in Antioxidants
Sweet plantains contain beneficial plant compounds like carotenoids and polyphenols that act as antioxidants in the body 3. These help combat oxidative stress and inflammation.
May Support Heart Health
With their fiber, potassium, magnesium, and antioxidant content, sweet plantains may help lower blood pressure, improve cholesterol levels, and support heart health 4.
Help Control Blood Sugar
Despite their sweetness, the fiber in plantains slows digestion, leading to a more stable rise in blood sugar than refined carbs 5.
Improve Digestive Health
The dietary fiber in plantains acts as a prebiotic, feeding the healthy bacteria in your gut microbiome. This improves digestion and gut health 6.
May Boost Immunity
Sweet plantains provide vitamin C, vitamin A, and antioxidants that support immune function and help your body resist infection 7.
Who Should Limit Plantain Intake
Sweet plantains are safe for most people when enjoyed in moderation as part of a balanced diet.
However, some individuals may need to monitor their intake:
- Diabetics – the sugars in very ripe plantains may spike blood sugar levels.
- Low-carb diets – plantains have around 30g carbs per serving, avoid if limiting carbs.
- Allergies – plantains are related to bananas and may cause reactions in those with banana allergy.
In most cases, enjoying a few baked sweet plantains occasionally should not be an issue. But people with specific health conditions may want to limit intake.
Simple Baked Sweet Plantain Recipe
This simple recipe lets the sweet flavor of ripe plantains shine:
Ingredients
- 3 very ripe sweet plantains
- 1 tbsp coconut oil or butter (optional)
- Pinch of cinnamon
Instructions
- Preheat oven to 375°F.
- Slice plantains lengthwise down the middle.
- Place plantains cut side down on baking sheet.
- Coat with coconut oil or butter if desired.
- Bake for 30 minutes until softened and browned.
- Remove peel and cut diagonally into chunks.
- Sprinkle with cinnamon and enjoy!
This easy method yields caramelized, tender baked plantains with just the right amount of sweetness. Enjoy as a snack or delicious side dish.
Conclusion
Baked sweet plantains are a treat – with a sweet, tropical flavor and plenty of nutrients. A medium-sized plantain contains around 150 calories when baked plain, a modest calorie source compared to many fruits. In addition to their great taste, sweet plantains provide key vitamins, minerals, antioxidants, and fiber that offer health benefits. Enjoy baked plantains in moderation as part of a healthy diet. Their sweetness and versatile uses make them a delicious addition to many dishes.
