Health Benefits of Plantain

Let the health benefits of plantain put the “plan” in healthy meal plans! 

What makes plantain an interesting food? Well, it looks like a fruit, but it is actually used like a vegetable! It may look like a banana, but it is an entirely different food of its own. 

Plantain is larger and firmer than bananas. Its flavor is starchy instead of sweet. There are many ways to cook plantain, and you’ll surely love each one!

health benefits of plantains

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Plantain is widely used in Caribbean, African, and Asian recipes because it’s affordable and versatile in the kitchen. Whether ripe or unripe, the plantain is an excellent option for your meals. 

Aside from the culinary value of the plantain, what health benefits does it have for you? You’ll discover all the answers today, right now, and right here! 

Nutrition Facts

Every healthy food starts with the best nutrients. Plantain has many of these nutrients, which are responsible for its health benefits.

Water117 grams
Calories220 calories
Protein2.34 grams
Carbohydrates57.4 grams
Fiber3.06 grams
Calcium5.4 milligrams
Iron0.99 milligrams
Magnesium64.8 milligrams
Phosphorus57.6 milligrams
Potassium877 milligrams
Vitamin C33.1 milligrams
Folate39.6 micrograms
Choline24.3 milligrams
Carotene823 micrograms
Vitamin K51.8 micrograms


An average-sized plantain has about 220 calories, which means that it can be a good source of energy. It has more calories than a standard banana, with 105.


When it comes to carbohydrates, plantain has about 57 grams. It has a good dose of carbs with fiber and sugar. Since the plantain is high in starch, it has a low glycemic index.


The fiber content of plantain is usually at 3 grams. It certainly helps with digestion and gut health. With this level of fiber, you can trust that the plantain is good for your fitness goals. 

Plantain is truly a healthy food that deserves a spot in your meal plans. You can cook it in many ways to enjoy its flavor and, most importantly, its nutrients! 

Vitamins and Minerals

Get your dose of vitamins and minerals with the help of a plantain. These certainly add more health benefits to plantain to make good complements for your meals.

  • Zinc
  • Copper
  • Protein
  • Fiber
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Calcium
  • Iron
  • Vitamin C
  • Folate
  • Choline
  • Vitamin A
  • Vitamin K

If you need any of these vitamins and minerals in your body, then make plantains a part of your diet. They will surely improve your health!

Plant Compounds

According to Animal Feed Science and Technology, plantain contains several plant compounds. Its aucubin, catalpol, and acteoside have antifungal and antimicrobial potential. 

Aucubin is a great antioxidant that can slow down aging, relieve inflammation, prevent cancer, protect the brain, and improve bones. Meanwhile, catalpol is good for blood pressure, heart, liver, and brain. 

On the other hand, acteoside can help eliminate free radicals for overall health. It also soothes inflammation, cares for the heart, and cleanses the body. 

With all of the nutrients, vitamins, minerals, and compounds in a plantain, you are surely going to experience an active and healthy lifestyle! 

Health Benefits of Plantain

How better will your life be with plantains? Here are the health benefits you can expect from these foods:

Promotes digestion

Plantain has a high level of starch and fiber, and these nutrients are known to promote the growth of good bacteria in your gut. 

Moreover, it prevents constipation and improves bowel movements for better digestion and metabolism. You can also protect yourself from different health problems. 

Increases insulin sensitivity

Plantains have starch, which can surely increase insulin sensitivity. According to Healthier Steps, plantains can also help manage diabetes and obesity. 

These also tend to make you feel full to prevent any cravings or overeating. Now, you can enjoy sweet flavors without causing an increase in your blood sugar levels.

Boosts immunity

With the many nutrients of the plantain, it is surely going to boost your immunity. It reduces oxidative stress to make you feel stronger and better for a long time. 

The plantain contains vitamin A and vitamin C, which reduce inflammation, prevent cancer, relieve stress, and increase collagen production. Healthline also mentioned that the vitamins serve as antioxidants for better immunity.

Improves brain function

Pyridoxine is a vitamin in plantains that helps send signals from cell to cell until it reaches the brain. The Cable mentioned that the plantain also increases serotonin and dopamine for sleep quality and good mood. 

Whenever you want to eat a superfood for your brain, go for plantains to help your brain function better. You can also protect your brain from different health problems.

Takes care of the heart

Keep your heart beating and healthy with plantains! They’re rich in potassium, magnesium, and fiber to promote regular blood pressure and reduce the risk of getting heart disease. 

According to Eating Well, potassium can also relieve tension in your blood vessel walls for better flow of blood throughout your body. Now you know that plantains are heart-healthy foods, too! 

Strengthens bones

Plantains contain many nutrients that help bones absorb calcium better. They also maintain healthy teeth, joints, and nails by producing collagen in the body. 

Relish mentioned that the magnesium in plantains can also sustain strong bones and prevent bone problems. These fruits will surely improve your workout sessions. 

Increases energy

Level up your energy by eating some plantains. Iron, potassium, and magnesium play an important part in giving you energy. Fortunately, the plantain has all of these. 

In fact, the Louis Bonduelle Foundation mentioned that plantains can give you lasting energy. These fruits will surely make you have a fun and productive day. 

Take advantage of plantain’s health benefits to have a happy and active lifestyle. You will surely enjoy a longer life with fewer health problems and more comfort and relaxation! 

Ripening Process

Unripe or ripe plantains make excellent ingredients for your recipes. If you prefer a slightly unsweetened and earthy taste, go for unripe plantains. For sweet and soft ones, use ripe plantains. 

Both kinds of plantains can give you lots of health benefits. In case you prefer ripe ones, here are practices you can do at home:

  • Let them ripen at room temperature for several days. 
  • Put the plantains in a paper bag with a banana or apple. 
  • A Sassy Spoon also suggests baking the unpeeled plantains at 150°C for 20 minutes. 
  • Remember that plantains can take up to ten days to ripen. 

Side Effects

Eating too much of anything is bad for you. When you eat too many plantains, these are some of the side effects that you may experience:

  • Anaphylaxis – a severe allergic reaction
  • Chest congestion – mucus in the lungs
  • Sneezing – irritation in the nose or throat
  • Asthma – a chronic lung disease in kids and adults
  • Risk of obesity – increase in weight with heart complications

It is safe to eat a plantain a day as long as you pair it with other fruits and veggies that are equally healthy. There are many ways to cook it, and always remember to choose the healthiest ones! 


Your plans of living healthy and happy will certainly be one step away with the health benefits of plantain! 

Instead of eating bananas all the time, plantain is also worth considering adding to your diet. You can cook it in many ways to enjoy its delicious flavor and quality. 

Let’s review the health benefits of plantain, shall we?

  • Promotes digestion
  • Increases insulin sensitivity
  • Boosts immunity
  • Improves brain function
  • Takes care of the heart
  • Strengthens bones
  • Increases energy

Plantains can be prepared for kids, adults, and even babies. However, remember to limit your intake to one plantain a day. Cook them in a healthy recipe to reap the health benefits! 

Suggested Recipes

How do you plan on using your plantains? Well, here are simple dishes you can cook to unleash the flavor and quality of these fruits. Trust me; your efforts will be worth it:

Try any of these recipes out, and let me know which one you like best! 

Frequently Asked Questions

What nutrients are in plantains?

These are the nutrients that you can usually find in plantains:

  • Zinc
  • Copper
  • Protein
  • Fiber
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Calcium
  • Iron
  • Vitamin C
  • Folate
  • Choline
  • Vitamin A
  • Vitamin K

Are plantains healthier than bananas?

According to Northern Nester, plantains are healthier because they are richer in fiber and lower in sugar. In fact, the soluble fiber in plantains can prevent spikes in blood sugar levels. 

Are plantains good for kidneys?

Yes, plantains can be good for kidneys because of their potassium content. However, for an effective diet, pair them with other kidney-friendly fruits and veggies. 

What are the health benefits of bananas and plantain?

Both banana and plantain can do wonders for your digestion, energy, and heart. They can also promote healthy weight loss because they tend to make you feel full to prevent cravings.

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