Are Plantains Keto-Friendly? (No, Here’s Why)


Are Plantains Keto-Friendly

Often mistaken for an oddly shaped banana, you have likely seen plantains at your local grocery store. The tougher and starchier version of an all-American favorite, plantains are essentially unsweet bananas that require cooking. For those familiar with this tropical fruit, you may have found yourself wondering if they are suitable for those on the keto diet.

No, plantains are not a keto-friendly food because they contain high amounts of carbohydrates. A 1-cup serving of cooked plantains contains about 58 grams of carbohydrates. The keto diet limits carbohydrates from 50 grams to as little as 20 grams per day. The best keto-friendly alternatives to plantains include zucchini, celery root, daikon, turnips, kohlrabi, and cauliflower.

Now that we know plantains are not suitable for those on this minimal carbohydrate diet, let’s take a deeper look into what plantains are, their potential health benefits and some suitable alternatives. 

What are Plantains?

Sometimes referred to as green bananas, plantains are from the banana family. However, they are very different in taste and culinary use. Although they aren’t as popular in the United States, plantains are a staple in most tropical areas. These fruits are starchy, tough, and not sweet like regular bananas. Because of this, they are most often baked or fried.

Plantains vs Bananas

Because plantains and bananas come from the same family and can be similar in appearance, many people mix them up. Bananas are sweet and often enjoyed raw whereas plantains are the opposite. They are tough, chewy, and best enjoyed fully cooked. Bananas and plantains are very similar nutritionally. Plantains contain more resistant starch compared to bananas but otherwise they contain a lot of the same nutrients.

Nutrition Facts for Plantains

Nutrition Facts (Per 1 medium plantain):

  • Calories 115
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 30g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 2g
  • Protein 0g

Nutrition Facts for Bananas

Nutrition Facts: (Per 1-medium banana)

  • Calories 90
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 23g
  • Sugar 12g
    • Added sugar 0g
  • Fiber 3g
  • Protein 1g

Are Plantains Healthy?

Cooked plantains contain about the same number of calories per ounce as a potato. However, they are more nutrient rich. Although both bananas and plantains are high in carbohydrates, banana’s carbohydrate content is made of mostly sugars while plantain’s are made of mostly resistant starches.

Plantains are an excellent source of resistant starches, a type of fiber that is essential for digestive health. Resistant starches have shown promise in research for their positive effects against various conditions, including colon cancer, diabetes, and obesity. Plantains are also a good source of several vitamins and minerals, including potassium, magnesium, and vitamin C [1].

Alternatives to Plantains

Because their main claim to fame is their starchiness, the main alternatives are similar in carbohydrate content. This means the closest alternatives to plantains are not keto-friendly options either. Let’s look at some of the options available for those looking to swap out plantains for something else.

White Potato

Because they are nutritionally similar to a potato and of similar texture, a potato can be used as an easy alternative to plantains in some dishes.

Nutrition Facts (Per 1 potato):

  • Calories 165
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 37g
  • Sugar 2g
    • Added sugar 0g
  • Fiber 5g
  • Protein 4g

Yuca Root

Also known as cassava, yuca root is very similar to a potato and is also an excellent source of resistant starches. Though it acts similarly in recipes, plantains are a little sweeter.

Nutrition Facts (Per ½ cup):

  • Calories 165
  • Fat <1g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 40g
  • Sugar 2g
    • Added sugar 0g
  • Fiber 2g
  • Protein 1g

Breadfruit

Part of the jackfruit family, breadfruit is high in carbohydrates but rich many nutrients and antioxidants. It has many culinary uses ranging from being mashed similar to a potato, added to salads or made into fries. In fact, it is sometimes referred to as a tropical potato because it has a very similar texture.

Nutrition Facts (Per 1-cup):

  • Calories 230
  • Fat <1g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 60g
  • Sugar 24g
    • Added sugar 0g
  • Fiber 11g
  • Protein 2g

Jackfruit

Commonly used in vegan cooking to emulate the texture of meat, jackfruit has become increasingly popular in the United States. The flavor of jackfruit is often described as a sweet mixture of apple and banana, making it an easy replacement for plantains in some recipes.

Nutrition Facts (Per 1 cup):

  • Calories 160
  • Fat 1g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 38g
  • Sugar 31g
    • Added sugar 0g
  • Fiber 2.5g
  • Protein 3g

Sweet Potato

Just like the white potato, sweet potato is another great alternative to plantains as it is similar in texture when raw and cooked and contains a hint of sweetness.

Nutrition Facts (Per 1-cup):

  • Calories 115
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 27g
  • Sugar 6g
    • Added sugar 0g
  • Fiber 4g
  • Protein 2g

Keto Alternatives to Plantains

Although they will not be as close in comparison to taste and texture, below are some keto-friendly options that can be used to recreate some recipes that include plantains.

Zucchini Squash

For those who loves tostones, also known as plantain fritters, zucchini squash is a great, low-carb alternative that can be suitable for those on the keto diet. Although they have a different texture, they are very versatile when cooked and take on flavor well.

Nutrition Facts (Per 1-medium):

  • Calories 30
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 6g
  • Sugar 5g
    • Added sugar 0g
  • Fiber 2g
  • Protein 2g

Tomato

Tomato is another possible low-carb swap for those on the keto-diet depending on the recipe. They are different in texture but have a slight sweet flavor when cooked that is not too overpowering and can be used similarly in cooking.

Nutrition Facts (Per 1-small):

  • Calories 20
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 4g
  • Sugar 2.5g
    • Added sugar 0g
  • Fiber 1g
  • Protein 1g

Eggplant

Another potential keto-friendly swap for plantains is eggplant. Low in carbs and rich in fiber, eggplant is incredibly versatile and mild in flavor.

Nutrition Facts (Per 1-cup):

  • Calories 20
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbs 5g
  • Sugar 3g
    • Added sugar 0g
  • Fiber 2.5g
  • Protein 1g

Celery Root

Also known as celeriac, celery root belongs to the same family as carrots. It has a crunchy texture but becomes slightly sweet when cooked and is similar to the potato but with a lot less carbohydrates per serving. At 11 net carbs per cup, it can be a great keto-friendly alternative to plantains in cooking if it is used in moderate amounts.

Nutrition Facts (Per 1 cup):

  • Calories 65
  • Fat 0g
  • Saturated fat 0g
  • Sodium 150mg
  • Carbs 14g
  • Sugar 2g
    • Added sugar 0g
  • Fiber 3g
  • Protein 2g

Daikon

A winter radish, daikon is another low-carb root vegetable that can replace plantains. With 9 grams of net carbs per medium size radish, it’s a lower carb choice but still needs to be used in moderation for those on the keto diet.

Nutrition Facts (Per 1 medium):

  • Calories 60
  • Fat 0g
  • Saturated fat 0g
  • Sodium 70mg
  • Carbs 14g
  • Sugar 8g
    • Added sugar 0g
  • Fiber 5g
  • Protein 2g

Turnips

This root vegetable shares a lot of similarities with the potato. With a sweet and nutty flavor following cooking, turnips can add a hint of sweet to various recipes and a texture that can mimic potatoes due to its starches. With only 6 grams of net carbs per 1 turnip, it is another suitable option for those on the keto diet looking to replace plantains in recipes.

Nutrition Facts (Per 1 medium):

  • Calories 35
  • Fat 0g
  • Saturated fat 0g
  • Sodium 80mg
  • Carbs 8g
  • Sugar 5g
    • Added sugar 0g
  • Fiber 2g
  • Protein 1g

Kohlrabi

Sometimes referred to as a German turnip, Kohlrabi is in the cruciferous vegetable family. Rich in fiber, kohlrabi contains only 3 grams of net carbs per 1-cup serving. It is also incredibly versatile in cooking, adding an earthy and slightly sweet flavor to foods.

Nutrition Facts (Per 1-cup):

  • Calories 40
  • Fat 0g
  • Saturated fat 0g
  • Sodium 27mg
  • Carbs 8g
  • Sugar 3g
    • Added sugar 0g
  • Fiber 5g
  • Protein 2g

Cauliflower

Most have become familiar with cauliflower. From pizza crust to pasta and even a vegan friendly alternative to buffalo wings, cauliflower is well-known for its low carbohydrate profile. With only 3 grams of net carbs per 1-cup serving, cauliflower makes a suitable alternative to many starchy vegetables, including plantains.

Nutrition Facts (Per 1-cup):

  • Calories 30
  • Fat 0g
  • Saturated fat 0g
  • Sodium 30mg
  • Carbs 5g
  • Sugar 2g
    • Added sugar 0g
  • Fiber 2g
  • Protein 2g

Related Questions

Are Plantains Sweet?

Plantains are not sweet when raw. Plantains can become sweeter after being cooked depending on their levels of ripeness. Plantains that have a dark brown or black peel are going to be sweeter when cooked.

Are Plantains a Fruit?

Yes, just like the banana, a plantain is considered a fruit even though it is not sweet and is more similar to a potato.

Do Plantains Have Seeds?

No, plantains do not contain seeds. The fruits are grown from a cluster of flowers.

Can Plantains Be Eaten Raw?

Although they can be eaten raw, plantains are best enjoyed cooked because of their tough texture.

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Meghan Stoops

Meghan Stoops is a Registered Dietitian and Licensed Nutritionist born and raised in San Jose, California. Growing up she struggled with disordered eating and poor self-image. On a journey to learn to love herself, she discovered a passion for nutrition and dietetics. Dedicated to helping others learn the healing powers of food, Meghan uses the platform of writing to help make nutrition simple for everyone.

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