Tostones, also known as patacones or tostones, are a popular side dish in Latin American and Caribbean cuisine. They are made by slicing green (unripe) plantains, frying them, flattening them, and then frying them again. Tostones make a tasty and filling accompaniment to many entrees. But many people wonder just how many calories are in this fried treat. In this article, we’ll take a look at the calorie count of 10 tostones to help you determine if and how they can fit into a balanced diet.
What are Tostones?
Tostones originate from Puerto Rico and the Dominican Republic. They are made from green plantains, which are starchy relatives of bananas that must be cooked before eating. Green plantains have a high starch content before ripening.
To make tostones:
- Green plantains are peeled and sliced into rounds about 1/2-inch thick.
- The slices are fried for 1-2 minutes per side until lightly browned.
- After frying, the plantain slices are flattened by hand into thin patties.
- Finally, the flattened patties are fried again until crispy and golden brown.
The double frying gives tostones a pleasing texture that is crispy on the outside and tender inside. Their taste has been described as somewhere between a savory fried potato and a sweet banana.
Nutrition Facts for Tostones
The main nutrients in tostones come from the green plantains they are made from. Here are the nutrition facts for a 1-cup serving of raw green plantain slices (3.5 ounces or 100 grams):
| Nutrient | Amount |
|---|---|
| Calories | 179 |
| Protein | 1.5 g |
| Carbohydrates | 46.5 g |
| Sugar | 12.4 g |
| Fiber | 3.1 g |
| Fat | 0.4 g |
As you can see, the main nutrient in raw green plantains is carbohydrates, specifically starch and sugar. There is also a good amount of fiber.
However, deep frying impacts the nutrient composition. Frying adds a significant amount of fat and calories. It also causes some loss of water-soluble vitamins like vitamin C and minerals due to the high heat.
Calories in Fried Green Plantains
When the raw green plantains are fried to make tostones, the calorie and fat content increases substantially. Here are the nutrition facts for a 1-cup serving of fried green plantains:
| Nutrient | Amount |
|---|---|
| Calories | 610 |
| Total Fat | 35 g |
| Saturated Fat | 7 g |
| Carbohydrates | 84 g |
| Protein | 3 g |
| Fiber | 4 g |
Frying causes a more than 3-fold increase in calories compared to the raw plantains. The fat content also increases dramatically.
Calories in 10 Tostones
Now that we know the calorie content of fried green plantains, we can estimate the calories in 10 tostones.
A serving size of tostones is often 5-6 pieces. So 10 tostones would be about 2 servings.
If there are 610 calories in 1 cup of fried green plantains, then there would be about 1220 calories in 2 servings or 10 tostones.
However, this is just an estimate. The actual amount can vary depending on factors like:
- Size of the plantains used
- Exact thickness the slices are cut
- Amount of oil used for frying
- How long they are fried for
Smaller plantains that are sliced thinner would have less calories than bigger plantains cut thicker. The more oil used and the longer they fry, the more the calories increase.
Calories in 10 Small Tostones
If using smaller or average-sized green plantains sliced moderately thin, 10 tostones would contain approximately:
- 1000 calories
- 50 grams fat
- 140 grams carbs
- 5 grams protein
- 8 grams fiber
Calories in 10 Large Tostones
If using bigger plantains sliced very thick, 10 large tostones could have around:
- 1400 calories
- 70 grams fat
- 190 grams carbs
- 6 grams protein
- 10 grams fiber
Daily Calorie Needs
To put the calorie count of 10 tostones into perspective, here is a look at the average daily calorie needs for different ages, genders, and activity levels according to the 2020-2025 Dietary Guidelines for Americans:
| Age/Gender | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child 2-3 years | 1000-1200 | 1000-1400 | 1000-1400 |
| Child 4-8 years | 1200-1400 | 1400-1600 | 1400-1800 |
| Child 9-13 years | 1400-1600 | 1600-2000 | 1800-2200 |
| Teen Girl 14-18 years | 1600-1800 | 1800-2000 | 2000-2400 |
| Teen Boy 14-18 years | 1800-2200 | 2200-2600 | 2400-3000 |
| Adult Women 19-30 years | 1800-2000 | 2000-2400 | 2400-2800 |
| Adult Men 19-30 years | 2400-2600 | 2600-2800 | 3000-3200 |
| Adult Women 31-50 years | 1800 | 2000 | 2200 |
| Adult Men 31-50 years | 2200 | 2400 | 2800-3000 |
As you can see based on these estimates, 10 tostones can provide a significant portion or even exceed the recommended daily calorie needs, especially for children and sedentary adults.
Health Concerns
The high calorie and fat content of tostones means they should be eaten in moderation as part of an overall healthy diet.
Potential health concerns of consuming too many tostones include:
- Weight gain – The fat and calories can lead to weight gain if large portions are eaten frequently.
- Heart disease – Their high saturated fat content may raise LDL cholesterol, increasing heart disease risk.
- Diabetes – Frequent large servings spike blood sugar and may increase type 2 diabetes risk.
However, eating tostones occasionally in reasonable portions is unlikely to have negative health effects for most people. As part of a diet based on whole foods like vegetables, fruits, lean proteins, legumes, and whole grains, enjoying some tostones from time to time is fine.
Ways to Make Tostones Healthier
There are some simple ways to reduce the calories, fat, and carbs in tostones while still keeping their great flavor:
- Use smaller plantains – Smaller plantains have less starch to start with.
- Cut slices thinner – Thinner slices means less interior that gets soaked with oil.
- Use less oil – Frying in just 1-2 tbsp oil instead of 1/2 cup greatly cuts fat.
- Cook by baking – Baking instead of frying slashes calories, fat, and carbs.
- Portion control – Stick to just 2-3 tostones per serving.
Tostones Nutrition Facts Summary
Here is a quick summary of the nutrition facts covered for 10 tostones:
- Tostones are made from green plantains, sliced, fried, flattened, and fried again.
- The double frying adds a lot of fat and boosts calories compared to raw plantains.
- An approximate calorie count for 10 tostones is 1000-1400 calories.
- Factors like plantain size, slice thickness, and frying time impact the nutrition profile.
- 10 tostones can provide over half the recommended daily calories for many people.
- Enjoy tostones in moderation as the fat and calories add up quickly.
- You can reduce the calories, fat, and carbs by baking, using less oil, and watching portions.
Conclusion
Tostones are a beloved Latin American and Caribbean staple that provides complex carbs and fiber along with a tasty crunch. However, their high calorie and fat content from deep frying means portions should be monitored. Enjoy tostones occasionally as part of an overall healthy diet focused on whole foods. Consider baking instead of frying and using less oil to lighten them up. Limit portions to 2-3 pieces to keep calories in check. While plantains on their own are nutritious, restraint is needed with fried tostones to prevent overconsumption of calories.
