Calories in Plantains: Nutrition Facts & Serving Sizes
Per 1 plantain (267g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One whole plantain (267g) contains about 406 calories, making it a calorie-dense carbohydrate source commonly used in Latin and Caribbean cuisines. Per 100g, plantains provide 152 calories, 36.7g of carbs, 1.3g of protein, and just 0.1g of fat. They are a solid source of potassium (431mg per 100g), which supports muscle contractions and electrolyte balance, as well as magnesium (41mg per 100g) for energy metabolism. Vitamin C comes in at 20.2mg per 100g, covering a meaningful portion of daily needs. Fiber sits at 2.2g per 100g. Plantains are typically cooked before eating, whether fried, baked, or boiled, and their macros shift slightly based on ripeness and preparation. Green plantains are starchier and lower in sugar, while ripe yellow or black plantains are sweeter at around 2.3g sugar per 100g in raw form.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 plantain (267g) | 405.8 | 3.5g | 98g | 0.3g | 5.9g |
| 100g | 152 | 1.3g | 36.7g | 0.1g | 2.2g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 152 | 8% |
| Protein | 1.3g | 3% |
| Total Fat | 0.1g | |
| Saturated Fat | 0.1g | 1% |
| Total Carbohydrates | 36.7g | 13% |
| Dietary Fiber | 2.2g | 8% |
| Sugars | 2.3g | 5% |
| Sodium | 2mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.1g | 0% |
| Calcium | 2mg | 0% |
| Iron | 0.8mg | 4% |
| Potassium | 431mg | 9% |
| Vitamin C | 20.2mg | 22% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 41mg | 10% |
| Phosphorus | 31mg | 2% |
| Zinc | 0.2mg | 2% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.6mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Plantains
Plantains are a starchy fruit that serves as a major carbohydrate staple in many diets around the world. Their high potassium content (431mg per 100g) makes them useful for maintaining electrolyte balance, especially after sweating during workouts. Potassium works alongside sodium to regulate fluid levels and support proper muscle contractions, which is relevant for anyone training hard.
Magnesium (41mg per 100g) plays a key role in over 300 enzymatic reactions in the body, including ATP production, which is the energy currency your muscles run on. Getting enough magnesium can support training performance and recovery. Vitamin C (20.2mg per 100g) acts as an antioxidant and supports immune function, as well as collagen synthesis for joint and connective tissue health.
The fiber content (2.2g per 100g) contributes to digestive regularity and helps moderate the glycemic response. Green plantains contain resistant starch, which functions similarly to fiber and feeds beneficial gut bacteria. For anyone bulking or doing high-volume training, plantains are an efficient way to hit carbohydrate targets with a food that also brings minerals. They are less processed than most carb sources and easier to digest than beans or whole grains for some people.
Dietary Considerations
Plantains are naturally gluten-free, vegan, and dairy-free, making them suitable for a wide range of diets. They are not keto-friendly due to their high carbohydrate content (36.7g per 100g). For weight loss, plantains are moderate to high in calories depending on serving size, so portion awareness matters. Fried plantains significantly increase the calorie and fat content compared to baked or boiled preparations. The low sodium (2mg per 100g) and zero fat content make raw plantains a clean carb source. They are paleo-friendly when prepared without processed oils.
Daily Intake (100g)
100g of plantain provides 8% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a plantain?
One whole plantain (267g) contains about 406 calories. Per 100g, plantains have 152 calories with 36.7g of carbs, 1.3g of protein, and 0.1g of fat.
Is plantain good for weight loss?
Plantains can fit into a weight loss diet but are calorie-dense for a fruit. Baked or boiled preparations are better than fried. Portion control is key given that one plantain is around 406 calories.
How much protein in a plantain?
Plantains are not a significant protein source. One whole plantain (267g) provides about 3.5g of protein. They are primarily a carbohydrate food.
Are plantains healthier than bananas?
Plantains and bananas are nutritionally similar but plantains are starchier and higher in calories. Plantains have more potassium per 100g (431mg vs about 358mg in bananas) and are typically eaten cooked rather than raw.
Are plantains gluten-free?
Yes, plantains are naturally gluten-free. They are also vegan, dairy-free, and nut-free, making them suitable for most common dietary restrictions.
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