Tostones
Tostones are twice-fried green plantains, a beloved staple in Caribbean, Central American, and West African cuisines. They are made by slicing unripe plantains, frying them once, smashing them flat, and frying them a second time until crispy. They are typically served as a savory side dish or snack, often seasoned with salt and garlic.
🍳 View the full Tostones recipe →
🍽️ Nutrition at a glance
As a fried food, tostones are primarily a source of carbohydrates and fat, with minimal protein. A typical serving provides a good amount of potassium and dietary fiber, with a rough calorie estimate of 200-250 calories per 100g serving.
Nutrition breakdown
| Calories | 365 kcal |
| Protein | 1.5 g |
| Carbs | 58 g |
| Fat | 15 g |
| Fiber | 4 g |
| Sugar | 4 g |
| Sodium | 300 mg |
| Potassium | 620 mg |
| Vitamin C | 15 mg |
| Vitamin B6 | 0.3 mg |
| Magnesium | 45 mg |
| Manganese | 0.5 mg |
| Vitamin A | 800 IU |
| Iron | 0.8 mg |
| Phosphorus | 40 mg |
Per 1 cup (175 g) · estimated, varies by recipe
💡 What's interesting
The unique double-frying technique transforms the starchy, firm green plantain into a crispy, savory treat, contrasting with the sweet, soft texture of fried ripe plantains (maduros). Nutritionally, green plantains have a lower glycemic index than many other starchy foods, making them a more sustained energy source.
