Chifles
Chifles are thin, crispy fried plantain chips, a beloved snack and side dish found throughout Latin America and the Caribbean. The primary ingredient is green (unripe) plantains, sliced thinly and fried until golden, often seasoned with salt. While they originate from the broader plantain-eating cultures of the tropics, they are particularly iconic in countries like Ecuador, Peru, and Panama.
🍽️ Nutrition at a glance
As a fried food, chifles are high in carbohydrates and fat, with a moderate amount of fiber from the plantain. A typical one-ounce (28g) serving provides roughly 150 calories, making them an energy-dense snack rather than a significant source of protein.
Nutrition breakdown
| Calories | 535 kcal |
| Protein | 3 g |
| Carbs | 58 g |
| Fat | 35 g |
| Fiber | 4 g |
| Sugar | 1.5 g |
| Sodium | 300 mg |
| Potassium | 450 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin C | 10 mg |
| Magnesium | 40 mg |
| Iron | 1.5 mg |
| Phosphorus | 50 mg |
| Copper | 0.2 mg |
| Manganese | 0.4 mg |
Per 1 cup (100 g) · estimated, varies by recipe
💡 What's interesting
Culinarily, chifles represent a delicious transformation of the starchy, savory plantain into a universally appealing crispy snack, often served with ceviche or as a standalone treat. Nutritionally, they offer a source of resistant starch when made from green plantains, which can act as a prebiotic fiber beneficial for gut health.
