Plantains, yellow, baked
Whole food · Fruits and Fruit Juices
Baked yellow plantains are sweet, caramelized slices of starchy fruit that develop a tender, creamy interior and a slightly crisp, golden exterior when cooked. Their flavor is reminiscent of a honeyed banana with notes of vanilla and brown sugar. Nutritionally, they are a potent source of energy-dense carbohydrates and provide a good dose of dietary fiber.
Calorie split: 4% protein · 96% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People adore baked yellow plantains for their deeply sweet, comforting flavor and the satisfying contrast between their soft, almost custardy center and caramelized edges. They are a beloved staple in many cultures, serving as both a beloved side dish and a versatile ingredient that bridges savory and sweet courses.
⚠️ Watch-outs & how to enjoy it better
Their high carbohydrate and natural sugar content can cause rapid blood sugar spikes, making them a food to consume in moderation for individuals managing diabetes. To counteract this, pair them with a source of protein or healthy fat (like black beans or a dollop of Greek yogurt) to slow digestion, and stick to a portion size of about half a medium plantain.
Key benefits
- Excellent source of potassium for heart and muscle function
- Provides resistant starch which supports gut health
- Naturally gluten-free and low in fat
- Rich in vitamins A and C from carotenoids
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite their banana-like appearance, plantains are botanically classified as a berry, and a single plantain can contain more potassium than a banana.
Full nutrition (USDA data · scales with serving)
| Water | 55.9 g |
| Energy | 155 kcal |
| Energy | 650 kj |
| Protein | 1.5 g |
| Total lipid (fat) | 0.16 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 41.4 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 21.3 g |
| Sucrose | 13.7 g |
| Glucose | 3.8 g |
| Fructose | 3.8 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 17.9 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 41.0 mg |
| Phosphorus, P | 37.0 mg |
| Potassium, K | 477 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.04 mg |
| Manganese, Mn | 0.17 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 16.4 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.13 mg |
| Niacin | 0.69 mg |
| Pantothenic acid | 0.53 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 53.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 53.0 ug |
| Folate, DFE | 53.0 ug |
| Choline, total | 12.7 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 45.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 369 ug |
| Carotene, alpha | 353 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 909 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 28.0 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 12.9 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.00 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.00 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.00 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 18:1 c | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.00 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:2 n-6 c,c | 0.00 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.00 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.05 g |
| Isoleucine | 0.04 g |
| Leucine | 0.08 g |
| Lysine | 0.07 g |
| Methionine | 0.01 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.03 g |
| Valine | 0.04 g |
| Arginine | 0.08 g |
| Histidine | 0.13 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.12 g |
| Glutamic acid | 0.10 g |
| Glycine | 0.06 g |
| Proline | 0.07 g |
| Serine | 0.06 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between a yellow and a green plantain?
A yellow plantain is ripe, sweet, and soft, ideal for baking or frying as 'maduros'. A green plantain is unripe, starchy, and firm, used for savory dishes like tostones or boiled plantains.
Can I eat the skin of a baked plantain?
While the skin is not toxic, it becomes tough and fibrous when cooked and is typically peeled off before eating. It's not considered palatable.
How do I store leftover baked plantains?
Store them in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or oven to restore some texture; microwaving can make them mushy.
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 1.55 kcal/g · 4% calories from protein · 2.2 g fiber · 21.3 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: 0.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.