Plantains vs. bananas: Exploring the differences
If you're new to the world of plantains, we've got everything you need to know here. And if you're a tried and true plantain fan, stick around for some new recipe ideas.
Experts believe plantains originated in Southeast Asia, thought many of the top producers of the fruit today are countries in Africa and South America, according to the Plantain Council, an organization that represents plantain producers, processors and suppliers. Uganda, Ghana, Cameroon, Rwanda, Colombia and more countries are responsible for millions of metric tons of plantains annually.
Though plantains are a common staple food around the world, some may still be unfamiliar with them. They might look like bananas, but there are several key traits that set them apart.
"Plantains and bananas look alike but are actually pretty different," says women's health dietitian and nutritionist Valerie Agyeman, RDN. Here's how to tell the difference, and how best to prepare plantains, according to Agyeman.
What is a plantain?
A plantain is a fruit that appears similar to a green banana. The first major difference between plantains and bananas? Plantains have more starch than bananas and are therefore usually not eaten raw, Agyeman says. On the other hand, bananas are sweeter and usually are eaten raw.
"Nutritionally, they’re similar in calories and potassium, but plantains have a bit more complex carbs and fiber," Agyeman adds.
For comparison, a 100-gram banana contains about 98 calories, 23 grams of carbohydrates, 1.7 grams of fiber and 326 milligrams of potassium, according to the U.S. Department of Agriculture's Food Database. A 100-gram plantain, on the other hand, has 136 calories, 31 grams of carbohydrates, 2.1 grams of fiber and 396 milligrams of potassium.
Can you eat raw plantains?
Technically you can eat raw plantains, but they'll be bitter and starchy, so you likely won't enjoy the taste or the digestive discomfort that comes after. Experts say you're better off cooking plantains before consuming them.
While plantains are technically fruits, they're often consumed more similarly to vegetables — when they're unripe, they have a neutral flavor and a texture akin to a potato, and are often steamed, boiled or fried, according to the Plantain Council.
Looking for some inspiration to add variety to your plate? Here's how Agyeman likes to cook her plantains.
"I actually like them roasted and paired with nuts," she says. "Sometimes I pair it with peanuts, cashews or pistachios. It’s the perfect salty-sweet combo that always hits the spot."