Nutrition facts · Vegetables
Calories in Plantain
A raw yellow plantain has 122 calories per 100 g, and one whole plantain (270 g) has about 329 calories. Almost all of those calories come from carbohydrates, with 31.9 g of carbs per 100 g and very little fat or protein.
Calories come from: Carbs 94% · Fat 3% · Protein 3%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 122 kcal | 1.3 g | 31.9 g | 0.4 g |
| 1 plantain | 270 g | 329 kcal | 3.5 g | 86.1 g | 0.9 g |
| 1 cup, sliced | 148 g | 181 kcal | 1.9 g | 47.2 g | 0.5 g |
Full nutrition (Per 100 g)
| Calories | 122 kcal |
|---|---|
| Protein | 1.3 g |
| Carbohydrates | 31.9 g |
| of which sugars | 17.5 g |
| Fiber | 1.7 g |
| Fat | 0.4 g |
| of which saturated | 0 g |
| Sodium | 4 mg |
What changes the calories
- Frying plantains, as in tostones or maduros, adds the calories of the oil they absorb, which can raise the total considerably.
- Plantain size varies a lot, so a large one can contain noticeably more calories than a smaller one.
- As plantains ripen from green to yellow to black, more of their starch turns into sugar, changing the taste and carb makeup even though they stay carb-rich.
- Cooking changes the weight through water loss or gain, so cooked plantain weighs differently than the same plantain raw.
Tips for logging it accurately
- Weigh the peeled plantain flesh before cooking and log it as raw, then add any oil or butter you cook it with separately.
- If you can't weigh it, use the 1 cup sliced serving (148 g, 181 calories) as a closer estimate than guessing a whole plantain.
- Snap a photo of your plate in BerryFit to log plantain dishes quickly, then adjust the portion and add cooking oil if needed.
Log Plantain in seconds
Snap a photo of your meal or search for Plantain in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in one plantain?
One raw yellow plantain of about 270 g has around 329 calories. Larger or smaller plantains will differ, so weighing gives the most accurate number.
Are plantains high in carbs?
Yes. A raw plantain has 31.9 g of carbohydrates per 100 g, including 17.5 g of sugar and 1.7 g of fiber, which makes carbs the main source of its calories.
Do fried plantains have more calories than raw?
Yes. Frying adds the calories of the oil the plantain absorbs, so fried plantains are higher in calories and fat than the same amount raw or boiled.
How much protein is in a plantain?
A plantain is low in protein, with 1.3 g per 100 g and about 3.5 g in a whole 270 g plantain.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Plantains, yellow, raw, FDC ID 169130); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
