Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Ripe plantains provide 136 kcal and 31 g of carbohydrates per 100 g, making them a good source of energy. Enjoy them as a side dish or snack, especially when cooked, to complement savory meals or as a base for toppings.

plantains ripe raw
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Plantains, ripe, raw

🔥 136 Calories
💪 1.2g Protein
⚡ 31g Carbohydrates
🥑 0.9g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Fruits
Plantains, ripe, raw
Energy density
Moderate
136 kcal per 100g
Macro energy profile
Carb-led
4% Protein · 91% Carbohydrates · 6% Fat
Glycemic profile
Low GI
GI 55 · GL 15
Notable signals
High in vitamin CLow in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

136
kcal/100g
Protein
1.2g
Carbohydrates
31g
Fat
0.9g
Glycemic Index:
55

About Plantains, ripe, raw

Plantains, ripe, raw are a staple food in many tropical regions, particularly in Latin America, the Caribbean, and parts of Africa. Unlike bananas, which are typically consumed raw, ripe plantains are often cooked before eating. They are larger and have a thicker skin, making them versatile in both sweet and savory dishes. Their flavor becomes sweeter as they ripen, making them suitable for a variety of culinary applications, from frying to baking and boiling. Nutritionally, ripe plantains are a good source of carbohydrates, providing energy for daily activities. They contain low levels of protein and fat, making them a healthy choice for those looking to increase their carbohydrate intake without excessive calories. Rich in dietary fiber and important vitamins and minerals, including vitamin C and potassium, plantains support digestive health and may contribute to overall well-being. They can be enjoyed in various forms, such as mashed, baked, or fried, and are often used as a side dish or ingredient in many traditional recipes.

Health Benefits

Supports digestive health due to high fiber content.
Provides a good source of energy from carbohydrates.
Rich in potassium, which helps regulate blood pressure.
Contains antioxidants that can combat oxidative stress.
Supports immune function with vitamin C.
May enhance heart health by being low in saturated fat.
Offers a gluten-free alternative for those with gluten sensitivities.
Aids in maintaining healthy skin due to its vitamin A content.
Promotes healthy vision through its carotenoid content.
Can help in weight management due to its fiber, promoting a feeling of fullness.

Recommended Food Pairings

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Black beans - provide protein and fiber, creating a balanced meal.
🥗
Avocado - adds healthy fats and creaminess, complementing the sweetness.
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Chicken - a lean protein source that pairs well with plantains in savory dishes.
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Rice - a classic combination in many cultures, enhancing the meal's energy content.
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Coconut milk - adds richness and tropical flavor, often used in desserts.

How to Consume

Serving size
150g, about 1 medium plantain
Frequency
2-3 times per week
  • •Always cook ripe plantains before consumption to enhance flavor.
  • •Try frying or baking for a crispy texture.
  • •Mash cooked plantains as a side dish or filler for tacos.
  • •Incorporate into smoothies for added sweetness and nutrition.
  • •Use in stews or soups for a hearty, filling ingredient.

Selection & Storage

How to choose:

  • ✓Select plantains that are yellow with some black spots for optimal ripeness.
  • ✓Avoid plantains with green skin, as they are not yet ripe and are starchy.
  • ✓Check for firmness; they should yield slightly to pressure without being overly soft.
  • ✓Look for blemish-free skin to ensure quality and freshness.
Storage
Store at room temperature in a cool, dry place until ripe. Once ripe, refrigerate to slow further ripening.
Shelf life
5-7 days at room temperature, up to 2 weeks refrigerated, 3 months frozen.

Warnings & Contraindications

  • ⚠️People with certain digestive disorders may need to limit intake due to fiber content.
  • ⚠️Individuals with latex allergies may also experience cross-reactivity.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber content.
  • ⚠️Avoid frying in excessive oil to maintain health benefits.

Frequently Asked Questions

How many calories does Plantains, ripe, raw have?

Ripe raw plantains contain approximately 136 calories per 100 grams, making them a moderate energy source. They are rich in carbohydrates, which provide energy, while being low in protein and fat.

Is Plantains, ripe, raw healthy?

Yes, ripe plantains are healthy when consumed in moderation. They provide essential nutrients, including fiber, potassium, and vitamin C, which contribute to digestive health, heart health, and immune support.

How should Plantains, ripe, raw be stored?

Store unripe plantains at room temperature in a cool, dry place. Once ripe, they can be refrigerated to extend their shelf life. For longer storage, ripe plantains can be frozen.

What are the benefits of eating Plantains, ripe, raw?

Eating ripe plantains can support digestive health due to their fiber content, provide vital vitamins and minerals, and serve as a healthy carbohydrate source. They also promote heart health and may help with weight management.

How much Plantains, ripe, raw can I eat per day?

Moderation is key; consuming a serving of about 150 grams (approximately one medium plantain) a few times a week is generally recommended for a balanced diet.

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