Plantain porridge

Plantain porridge is a warm, comforting dish made by cooking ripe plantains in water or milk until they break down into a thick, smooth consistency. It typically features sweet plantains as the star ingredient, often enhanced with spices like cinnamon, nutmeg, or vanilla, and sometimes sweetened with sugar or honey. This humble yet satisfying meal is a beloved staple across many tropical regions, particularly in West Africa, the Caribbean, and parts of Latin America.

🍳 View the full Plantain porridge recipe →

🍽️ Nutrition at a glance

Plantain porridge is primarily a carbohydrate-rich dish, providing a good source of energy, along with dietary fiber, potassium, and vitamins A and C from the plantains. A typical serving (about 1.5 cups) can range from 200 to 300 calories, depending on added ingredients like milk, sugar, or butter.

Nutrition breakdown

Calories	250 kcal
Protein	2.5 g
Carbs	58 g
Fat	0.5 g
Fiber	4 g
Sugar	18 g
Sodium	15 mg
Potassium	600 mg
Vitamin B6	0.3 mg
Vitamin C	15 mg
Magnesium	40 mg
Manganese	0.5 mg
Iron	1.5 mg
Phosphorus	30 mg
Vitamin A	50 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, plantain porridge is often considered a comforting 'sick food' or a nourishing breakfast for children and the elderly due to its soft texture and easy digestibility. Nutritionally, using very ripe (yellow or black) plantains increases the dish's resistant starch content, which acts as a prebiotic and supports gut health.