Are Plátanos Nutritious?
Written by Isabel Vasquez RD, LDN
Plátanos (or plantains, in English) are a cultural food staple in Central America, the Caribbean, and parts of South America. Being Puerto Rican and Dominican myself, plátanos have always been present at my family gatherings and in my home.
We all know they’re delicious, but you may be wondering whether plátanos are even good for you! Especially given the demonization of our cultural foods and carbohydrates in today’s diet and wellness culture, it can be confusing to know whether to incorporate them regularly or not.
In this article, learn the nutritional profile and health benefits of plátanos so you can feel confident eating this Latine food staple.
Yellow vs. Green Plantains Nutrition Profile
Plantains are primarily a source of carbohydrates, although their specific nutrition content varies based on whether they’re green or yellow plantains. Here are the nutrition facts of ½ green plantain, per the USDA:
Calories: 203
Carbohydrates: 49 grams
Protein: 1.7 grams
Fat: 0 grams
Fiber: 3 grams [11% of the daily value (DV)]
Vitamin C: 27 milligrams (30% of the DV)
Folate: 38 milligrams (9% of the DV)
Potassium: 575 milligrams (12% of the DV)
Meanwhile, these are the nutrition facts of ½ yellow plantain, per the USDA:
Calories: 165
Carbohydrates: 43 grams
Protein: 1.8 grams
Fat: 0.5 grams
Fiber: 2.3 grams (8% of the DV)
Vitamin C: 25 milligrams (28% of the DV)
Folate: 30 milligrams (8% of the DV)
Potassium: 655 milligrams (14% of the DV)
So, green plantains are a bit higher in calories, fiber, vitamin C, and folate. Whereas yellow plantains are slightly higher in carbohydrates and potassium.
Carbohydrates
As you now know, carbs are the main macronutrient found in plantains. Green plantains are slightly higher in total carbohydrates and fiber, while yellow plantains contain more sugars.
That being said, all plantains are a good source of fiber, containing between 4.5 to 6 grams per plátano—16–21% of the daily value.
Fiber is important for cholesterol and blood sugar management, as well as digestive health, and most Americans don’t consume enough of it. So, plantains are a great way to boost your fiber intake to promote your health.
Specifically, plantains contain resistant starch—a kind of starch that resists digestion in the small intestine. Resistant starch has prebiotic effects, which helps promote gut health, per a 2016 study in Critical Reviews in Biotechnology.
Resistant starch might also help reduce inflammatory markers and improve blood sugar control, according to a 2022 study in Frontiers in Nutrition.
Protein and Fat
Platános are very low in fat, so pairing them with sources of dietary fat can be helpful to promote satiety, nutritional variety, and health. Dietary fats are important for hormone production, organ protection, insulation, and cell function. They’re also important for absorbing fat-soluble vitamins A, D, E, and K.
We often fry plantains to make tostones or maduros which will of course increase their fat content from the cooking oil.
Even if you eat your plantains baked or boiled, our Latine dishes are very well-rounded. We tend to eat plátanos with sources of fat like avocado, meats, cheese, and oil.
Similar to fat, plátanos are not a good source of protein. They only contain around 3 grams of protein each.
Protein is important for muscle strength, as well as hair, skin, and nail integrity.
Even though plátanos are not a good source of protein, we tend to incorporate a variety of protein sources in our Latine dishes. We often consume plátanos with meat, cheese, and beans—great sources of protein.
Micronutrients
There is no shortage of vitamins and minerals in plátanos. They are especially rich in:
Vitamin C: important for immune health and enhanced iron absorption
Vitamin B6: important for brain and nerve health
Folate: important for red blood cell formation and prevention of birth defects
Potassium: important for high blood pressure management
Plantains also contain antioxidants that help neutralize harmful free radicals, found a 2020 study in Food Research International.
Free radicals can cause oxidative stress linked with diseases like cardiovascular disease and cancer, per a 2017 study in Oxidative Medicine and Cellular Longevity. Yet, antioxidant supplementation isn’t necessarily helpful, per the NIH. So, getting them from food sources is important.
Final Thoughts
Overall, plátanos are a delicious, nutrient-packed food. They’re a testament to the true nutritional value of our Latine foods, both on their own and in the way we combine them with other complementary foods.
We tend to incorporate fats, protein, carbs, and fiber in our dishes—a combination important for satiety and health.
For meal inspiration plus education on how to ADD nutrition to your favorite Latine cultural dishes and focus on your health without dieting, check out our nutrition library.
If you liked this post, you may also want to read:
Mexican Vegetables: A Complete Nutrition Guide
