Plantain chips
Common food
Plantain chips are thinly sliced, unripe green plantains fried or baked to a satisfyingly crisp, golden crunch. They deliver a savory, slightly starchy flavor with a hint of earthiness, distinct from sweeter potato chips. Nutritionally, they are a calorie-dense, high-carb snack with a significant fat content from frying.
Calorie split: 2% protein · 48% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People love plantain chips for their deeply satisfying, crunchy texture and savory, complex flavor that pairs perfectly with dips or stands alone. They are a beloved staple in many cultures, often enjoyed as a casual snack or a side dish.
⚠️ Watch-outs & how to enjoy it better
Due to their high carbohydrate and fat content, they can contribute to blood sugar spikes and are calorie-dense, so portion control is key. To counteract this, pair them with a protein or fat source like guacamole or hummus, and be mindful of serving size. Those watching sodium intake should check labels, as many commercial varieties are salted.
Key benefits
- Good source of dietary fiber (3.5g per 100g).
- Contains resistant starch, which may support gut health.
- Provides essential minerals like potassium and magnesium.
- A popular gluten-free snack alternative.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The plantain is a member of the banana family but is considered a starchier, less sweet 'cooking banana,' and is a dietary staple for over 100 million people in tropical regions.
Full nutrition (USDA data · scales with serving)
| Water | 2.1 g |
| Energy | 531 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 29.6 g |
| Carbohydrate, by difference | 63.8 g |
| Fiber, total dietary | 3.5 g |
| Total Sugars | 0.92 g |
| Calcium, Ca | 9.0 mg |
| Iron, Fe | 0.97 mg |
| Magnesium, Mg | 71.0 mg |
| Phosphorus, P | 78.0 mg |
| Potassium, K | 786 mg |
| Sodium, Na | 202 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.20 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 32.1 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.04 mg |
| Niacin | 0.80 mg |
| Vitamin B-6 | 0.46 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 0.00 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 69.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 611 ug |
| Carotene, alpha | 441 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 36.0 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 5.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 28.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 8.3 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.21 g |
| SFA 16:0 | 7.1 g |
| SFA 18:0 | 0.78 g |
| Fatty acids, total monounsaturated | 5.6 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 5.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 11.7 g |
| PUFA 18:2 | 11.6 g |
| PUFA 18:3 | 0.08 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.03 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
Are plantain chips healthier than potato chips?
They can be a slightly better option as they often contain less sodium and more fiber and potassium. However, both are fried, high in fat and calories, so moderation is essential for either.
Can I make baked plantain chips at home?
Yes! Slice unripe plantains very thinly, toss with a small amount of oil and seasonings, and bake at a low temperature (around 375°F/190°C) until crisp. This reduces the fat content significantly.
Why are my homemade plantain chips not crispy?
The slices were likely too thick or the oven temperature too low. Ensure slices are uniformly thin (a mandoline helps) and bake until deeply golden. They will crisp up further as they cool.
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 5.31 kcal/g · 2% calories from protein · 3.5 g fiber · 0.9 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.