Including plantains in your regular diet may benefit your body in multiple ways. Plantains are starchy fruits rich in nutrients, but unlike bananas (which they resemble), plantains are usually cooked.

Close up overhead view of two piles of green and yellow plantains on sale at a market in London
Try air-frying plantains instead of frying in oil for a crispy, healthy treat.
Sergio Amiti / Getty Images

1. You May Have Lower Blood Pressure


Plantains are rich in potassium, which helps control high blood pressure. One cup of baked yellow plantain provides 663 milligrams (mg) of potassium, about 20% of the recommended intake for adult men and 26% for women.

2. You Support Your Immune System
Plantains are a good source of vitamin C, an essential nutrient and antioxidant that supports your immune system by combating free radicals and helping prevent illness. One cup of baked yellow plantain offers about 22.8 milligrams of vitamin C, roughly 25% of the recommended intake for adult men and 30% for women.

3. You May Have Improved Digestion
Fiber in plantains aids digestion by adding bulk, helping prevent constipation, and promoting regular bowel movements. Plantains contain 3 to 3.6 grams (g) of fiber per one-cup serving.

4. You Boost Your Nutrition


A serving of plantain can have around 74 micrograms (mcg) of folate, about 19% of your daily needs. Folate helps make new cells, supports a healthy pregnancy, and keeps your blood and brain healthy. A serving also contains around 25% of your daily vitamin A needs, which supports healthy skin and eye health.

5. The Impact on Blood Sugar Varies
Plantains’ impact on blood sugar depends on the ripeness level and how they are cooked. Combining plantains with beans has been linked to better blood sugar control. Blood sugar management is key for people who must carefully manage their levels, such as those with diabetes. Consult a healthcare provider or registered dietitian nutritionist if you have questions about adding plantains to your diet or managing diet-related conditions.

What’s the Nutritional Content of Plantains?
One cup of yellow baked plantain contains the following:

• Calories: 215 kcal
• Carbohydrate: 57.5 g
• Protein: 2.1 g
• Fat: 0.2 g
• Sodium: 2.8 mg
• Potassium: 663 mg
• Vitamin C: 22.8 mg
• Folate: 74 mcg
• Vitamin A: 1260 International Units (IU)

Plantains look similar to bananas but taste different and have a distinct nutritional profile. They contain more carbohydrates than bananas, but boiled plantains have fewer simple sugars, making them less sweet and lower on the glycemic index.

Preparation Matters:

• Yellow baked plantains will have more simple sugars than green boiled plantains.
• Fried plantains usually contain more fat than baked plantains.

The primary type of carbohydrate in plantains varies with ripeness. As plantains ripen, starches break down into sugars:

• One green raw plantain contains 6.1 grams of sugar.
• One yellow raw plantain contains 47.2 grams of sugar.

Managing the Carb Content of Plantains
With proper preparation, plantains can be a healthy option for people who need to watch carbohydrate intake. You can reduce the glycemic index by:

• Choosing less ripe plantains
• Boiling instead of grilling or baking
• Eating them after a protein dish or with leafy greens

You can also lower plantain's glycemic load by:

• Choosing smaller plantains
• Eating smaller portions (half cup to three-quarters cup)
• Doing moderate physical activity before or after meals with plantains
• Staying hydrated

What Are the Healthiest Ways to Eat Plantains?
Plantains can be prepared in many ways: baked, boiled, steamed, grilled, air-fried, or fried.
Ripe plantains can be eaten raw like a banana but are usually tastier cooked.
Once peeled, plantains can be cooked whole or sliced; baked slices make a delicious side dish.
Enhance flavor with spices like cayenne or cinnamon, but go easy on the salt.
Many healthy recipes exist online; try a few to find your favorites.
Fried plantain chips are popular but should be eaten in moderation due to oil content.
Air-frying is a healthier alternative that gives crispy chips with lower fat content.