6 Unexpected Plantain Benefits, According to Registered Dietitians
This relative of the banana is also high in potassium and other nutrients.
Luis Echeverri Urrea/Getty Images
The banana is the most sold fruit in the United States, yet its cousin—the plantain—isn’t nearly as popular. Plantains are shaped like bananas, and their nutritional values even overlap a little, but they’re not the same. So, what are plantains? They’re starchy fruits that belong to the banana family. What makes them unique, however, is that they’re typically enjoyed cooked rather than raw. You can eat them raw, but they’re much sweeter when cooked. They get even sweeter as they ripen, so if you’re new to plantains, wait until the peel is yellow and try different ways to cook them.
Aside from the sweet taste, plantains are actually nutritious for you, according to the dietitians we spoke to. What are these plantain benefits, you ask? They’re full of essential nutrients that can aid gut health, give you an energy boost, and more. Here’s why dietitians want you to eat more plantains.
Nutrients in Plantains
This banana-adjacent fruit is a rich source of many nutrients, but the nutrition facts can vary depending on how a plantain is prepared.
Related: How to Store Bananas So They Don't Turn Brown
According to the USDA, one cup of baked yellow plantains provide the following nutrients:
Calories: 215
Fat: 0.22 grams (g)
Protein: 2.11 g
Carbohydrates: 57.5 g
Fiber: 3.06 g
Total sugars: 29.6 g
Vitamin C: 22.8 milligrams (mg)
Potassium: 663 mg
Magnesium: 57 mg
Vitamin B6: 0.29 mg
Health Benefits of Plantains
Given the above nutrition facts, it’s no surprise that plantains boast a myriad of health benefits. Here are a few worth highlighting:
Plantains are rich in potassium
One nutrient that dietitians say Americans could stand to get more of is potassium. In fact, research shows that potassium deficiency is a chronic health issue in the United States. Potassium is an electrolyte and mineral, and it’s essential for proper cell function. Low potassium isn’t always easy to detect without tests, but some people may experience symptoms like irregular heartbeat and muscle weakness, per the National Library of Medicine.
The human body doesn’t create the potassium it needs, so it’s important to get plenty of the mineral through food sources. Bananas are commonly touted as the best food source of potassium, which is why it comes as no surprise that their cousin—the plantain—is also high in potassium. “One cup of plantains provides nearly a quarter of the recommended dosage,” explains Rosa Becerra-Soberon, RDN, a registered dietitian practicing in Durham, North Carolina. “It’s one of the most abundant minerals in the body, responsible for regulating heart function, blood pressure, muscle contraction, and more.”
Plantains are high in fiber
Similar to potassium, research says that Americans aren’t getting enough dietary fiber. According to the 2020-2025 Dietary Guidelines for Americans, more than 90 percent of men and women don’t meet the recommendations for fiber intake.
One way to up your fiber intake? Eat more plantains, suggests Jennifer Hernandez, RD, a Florida-based dietitian who specializes in kidney health. The fruit provides about 3 grams of fiber per cup, which can support healthy digestion, Hernandez notes. Fiber is also important for heart health. A fiber-rich diet can reduce the risk of heart disease, as well as other diseases. The Academy of Nutrition and Dietetics recommends aiming for 14 grams of fiber per 1,000 calories. Depending on your needs, a serving of plantains could provide up to 12 percent of your daily need for fiber.
Plantains provide the gut with prebiotics
The fiber in plantains is important for overall digestive health, but it also serves as a prebiotic for beneficial gut bacteria, says Mia Syn, RDN, a registered dietitian in Charleston, South Carolina. Prebiotics serve as food or fuel for probiotics, which are the healthy bacteria found in your gut.
Both prebiotics and probiotics can be taken in supplement form, but they can also be found in food sources. Fermented foods like Greek yogurt and kimchi are popular sources of probiotics, and whole, unprocessed foods like fruits and vegetables provide prebiotics. A flourishing gut microbiome isn’t just good for your digestion, but also nutrient absorption and immune function, Syn adds.
Related: Top 10 High-Fiber Foods for Great Gut Health
Plantains are a low-acid fruit
Some people are advised to limit their intake of acidic foods. An alkaline diet could benefit people with acid reflux and kidney diseases, for example. In people with chronic kidney disease, eating more fruits and vegetables can reduce kidney damage since they’re less acidic on the body, research suggests.
“As a registered dietitian that focuses on kidney health, paying attention to acidity is important to have less pressure on the kidneys,” Hernandez explains. “Plantains are naturally low-acid fruits, which helps the body to stay at a base level upon digestion.”
If acidity is something you’re mindful of, raw plantains are less acidic than fried plantains. They’re also less acidic when they’re not as ripe, though they can taste mild at this stage.
Plantains provide the body with energy
Fruits and vegetables are common sources of carbohydrates, which can get a bad rap, but carbs provide energy for the body to use. Fruits like plantains contain simple carbohydrates, making them readily available energy sources. At the same time, the fiber found in plantains is a source of complex carbohydrates, making them more stable than simple carbs. Both can have their place in a balanced diet, but for athletes and people with active lifestyles, Syn notes that plantains are an ideal energy source. “They provide the body’s primary source of energy,” she explains.
Plantains are an abundant source of vitamin B6
Vitamin B6 (pyridoxine) is an essential nutrient that’s crucial for heart health, immune function, and even brain function. If you want to get more of it, try plantains. “A serving of plantains provides nearly one-fourth of your daily B6 requirements,” says Becerra-Soberon.
What’s more, plantains are a surprisingly rich source of multiple B vitamins, including B1 (thiamin), B2 (riboflavin), B5 (pantothenic acid), and B9 (folate). These vitamins play vital roles in how the cells function in the body, yet they’re mainly found in animal products like meat, seafood, and eggs. If you’re vegan, vegetarian, or someone who doesn’t eat a lot of animal products, plantains could be a good substitute for those food sources of B vitamins.
Are Plantains Safe to Eat?
Plantains are nutritious and delicious, but are they safe to eat frequently? For most people, plantains are tolerated just fine. They’re even safe to eat daily. However, the following groups may want to avoid or limit plantains:
People with food allergies. Anyone allergic to plantains or related foods, such as bananas, should avoid them. There may also be a link between allergies to fruits in the banana family and latex allergies.
Those who take certain medications. Since plantains are high in potassium, they may interact with certain medications, such as those that lower blood pressure, Syn points out. Check with your doctor or pharmacist if you take any medications.
People with diabetes or insulin resistance. Individuals with diabetes can enjoy fruits and other foods that contain carbohydrates, but Syn suggests monitoring your intake of plantains and how they affect your blood sugar levels.
Those sensitive to high-fiber foods. Plantains are fibrous foods. If you’re not used to a lot of dietary fiber, stomach discomfort can occur, Hernandez notes. Increase your intake gradually to adjust to the fiber content.
How to Enjoy Plantains
Plantains are a staple around the world. They’re especially popular in African, Central American, and Caribbean countries. They were first discovered thousands of years ago, and since then, humans have been turning plantains into chips, pancakes, fritters, and more.
Related: 9 Ways to Use Ripe Bananas That Don't Involve Banana Bread
You can eat plantains raw or cooked, but the most popular way to make plantains is to fry them. This caramelizes their natural sugars, and creates a crispy exterior, which is why fried plantains are best reserved as a dessert. They’re also easy to make. Simply cut ripe plantains into thin slices and fry them up until they’re crispy. You can also use this method to make crispy plantain chips.
While delicious, fried foods are high in fat, Hernandez shares. Her suggestion to make plantains into a healthy snack? Bake them! They still get crispy and sweet in the oven without the added fat, so you can enjoy plantain chips more often.
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