Maduros
Maduros are ripe, sweet plantains sliced and fried until caramelized and tender on the inside with a slightly crispy edge. They are a beloved side dish or snack made from very ripe (black-skinned) plantains, often fried in oil and sometimes lightly salted. This dish is a staple across Latin America and the Caribbean, with variations found in countries like Cuba, Puerto Rico, Colombia, and the Dominican Republic.
🍽️ Nutrition at a glance
Maduros are primarily a source of carbohydrates, with natural sugars from the ripe fruit providing quick energy. A typical serving (about 1/2 cup or 85g) contains roughly 150-180 calories, with minimal protein and most calories coming from carbs and a small amount of fat from the frying oil. They also provide potassium, vitamin A, and vitamin C.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 2 g |
| Carbs | 62 g |
| Fat | 12 g |
| Fiber | 4.5 g |
| Sugar | 28 g |
| Sodium | 10 mg |
| Potassium | 550 mg |
| Vitamin C | 15 mg |
| Vitamin B6 | 0.4 mg |
| Magnesium | 55 mg |
| Manganese | 0.5 mg |
| Vitamin A | 1200 IU |
| Iron | 0.8 mg |
| Folate | 35 mcg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Unlike savory green plantains (tostones), maduros highlight the fruit's natural sweetness as it ripens, making them a unique bridge between a side dish and a dessert. Nutritionally, the caramelization process creates antioxidants and the ripe plantains offer resistant starch, which can benefit gut health.
