Green plantain with cracklings, Puerto Rican style
Common food
This is a classic Puerto Rican side dish of twice-fried green plantain slices topped with crispy pork cracklings. The plantains offer a starchy, savory base with a crisp exterior and tender interior, while the cracklings add a salty, crunchy, and rich porky contrast. It's a calorie-dense dish, with over 22g of fat per 100g, primarily from the frying oil and pork.
Calorie split: 14% protein · 29% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People love it for the irresistible combination of the savory, starchy plantain and the salty, crunchy pork cracklings, which creates a deeply satisfying comfort food experience. It's a beloved taste of home for many Puerto Ricans and a flavorful introduction to the island's cuisine for others.
⚠️ Watch-outs & how to enjoy it better
The dish is high in fat and calories from frying and pork, and the green plantains have a low fiber content, which can lead to a quicker blood sugar spike compared to higher-fiber foods. To counteract this, enjoy a moderate portion alongside a protein-rich main dish like pernil (roast pork) or a salad with vinegar-based dressing to help balance the meal.
Key benefits
- Provides quick energy from complex carbs in plantains
- Good source of potassium from the plantains
- Contains protein from the pork cracklings
- Offers a satisfying mix of textures and flavors
- A staple comfort food in Puerto Rican cuisine
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The cracklings used are specifically from 'chicharrón de cerdo,' which often includes the skin and a layer of fat, and are a prized snack on their own in Puerto Rico.
Full nutrition (USDA data · scales with serving)
| Water | 34.9 g |
| Energy | 358 kcal |
| Protein | 13.2 g |
| Total lipid (fat) | 22.8 g |
| Carbohydrate, by difference | 27.0 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 14.8 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.68 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 52.0 mg |
| Potassium, K | 405 mg |
| Sodium, Na | 349 mg |
| Zinc, Zn | 0.33 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 9.9 ug |
| Vitamin C, total ascorbic acid | 11.0 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1.1 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 44.9 mg |
| Vitamin B-12 | 0.16 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 4.0 ug |
| Carotene, beta | 290 ug |
| Carotene, alpha | 278 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 19.0 ug |
| Vitamin E (alpha-tocopherol) | 2.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 35.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.15 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.7 g |
| Fatty acids, total monounsaturated | 9.9 g |
| MUFA 16:1 | 0.33 g |
| MUFA 18:1 | 9.4 g |
| MUFA 20:1 | 0.16 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 6.0 g |
| PUFA 18:2 | 5.3 g |
| PUFA 18:3 | 0.58 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 24.0 mg |
Amino acid profile (per 100g)
Estimated from Plantains, green, boiled — USDA does not publish this profile for Green plantain with cracklings.
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.04 g |
| Lysine | 0.05 g |
| Methionine | 0.01 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.02 g |
| Arginine | 0.06 g |
| Histidine | 0.06 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.09 g |
| Glutamic acid | 0.08 g |
| Glycine | 0.03 g |
| Proline | 0.03 g |
| Serine | 0.03 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between tostones and amarillos?
Tostones are made from green (unripe) plantains that are sliced, fried, smashed flat, and fried again for a crispy, savory result. Amarillos are made from ripe (yellow/black) plantains, which are naturally sweet and typically fried once until caramelized.
Can I make this dish healthier?
You can use an air fryer or oven to crisp the plantains with less oil. For the cracklings, you could use a smaller amount as a garnish or substitute with a leaner, baked pork rind if available.
What does 'green plantain' mean?
It refers to a plantain that is harvested while still firm and green, before the starches have converted to sugar. This gives it a starchy, potato-like flavor and texture when cooked, rather than the sweetness of a ripe, yellow plantain.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.58 kcal/g · 15% calories from protein · 1.4 g fiber · 14.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.