Plantains, overripe, raw
Whole food · Fruits and Fruit Juices
An overripe raw plantain is a starchy fruit that has turned deep yellow to black, signaling its starches have fully converted to sugars. Its texture is soft and slightly mushy, with a pronounced sweet, almost caramel-like flavor that is far more intense than a green plantain. Nutritionally, it is a dense source of carbohydrates and provides a good amount of dietary fiber.
💚 Why it's loved
People love overripe plantains for their deep, natural sweetness and soft, satisfying texture, which makes them ideal for both savory and sweet dishes. They are a beloved staple in many cultures, representing comfort food and culinary tradition.
⚠️ Watch-outs & how to enjoy it better
Their high carbohydrate and sugar content can cause rapid blood sugar spikes, so individuals managing diabetes or insulin resistance should be cautious. To counteract this, pair them with a source of protein (like eggs or beans) or healthy fat (like avocado) to slow glucose absorption, and practice portion control.
Key benefits
- Excellent source of energy-dense complex carbohydrates.
- Provides dietary fiber to support digestive health.
- Naturally rich in potassium, an essential electrolyte.
- Contains vitamins A and C, important for immune function.
- Offers resistant starch when less ripe, which feeds gut bacteria.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The blackening of an overripe plantain's peel is caused by the enzyme polyphenol oxidase reacting with oxygen, a process similar to how a cut apple turns brown.
Full nutrition (scales with serving)
| Water | 67.7 g |
| Energy (Atwater General Factors) | 130 kcal |
| Energy (Atwater Specific Factors) | 117 kcal |
| Nitrogen | 0.19 g |
| Protein | 1.2 g |
| Total lipid (fat) | 0.99 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 29.2 g |
| Fiber, total dietary | 1.8 g |
| Sugars, Total | 19.2 g |
| Sucrose | 0.00 g |
| Glucose | 9.5 g |
| Fructose | 9.6 g |
| Lactose | 0.00 g |
| Maltose | 0.05 g |
| Starch | 7.4 g |
| Resistant starch | 7.0 g |
| Calcium, Ca | 3.9 mg |
| Iron, Fe | 0.31 mg |
| Magnesium, Mg | 31.7 mg |
| Phosphorus, P | 28.9 mg |
| Potassium, K | 408 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.15 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.21 mg |
| Vitamin C, total ascorbic acid | 19.1 mg |
| Riboflavin | 0.10 mg |
| Vitamin B-6 | 0.20 mg |
FAQ
Can I eat a black plantain raw?
Yes, an overripe plantain with a black peel is safe to eat raw. Its starches have converted to sugar, making it soft and sweet, though the texture may be mushy. It is more commonly cooked.
How is an overripe plantain different from a green one?
A green plantain is very starchy, firm, and savory, used like a potato. An overripe (black) plantain is sweet, soft, and has a much higher sugar content, used in desserts or sweet preparations.
What's the best way to store overripe plantains?
If already black, use them within 1-2 days. You can peel, slice, and freeze them on a baking sheet for long-term storage, perfect for future frying or baking.