Banana vs. Plantain: Which Packs More Nutrients?

Chances are, bananas are a regular item on your grocery list. But how much do you know about plantains, which are in the same fruit family as bananas?

Plantains and bananas have a similar look, so some people might think they can use them interchangeably. But there are a few major differences, such as how they're prepared and consumed. Read on to learn more, including how these two fruits stack up nutritionally.

What's the Difference Between a Banana and a Plantain?

"The nutritional profile of plantains and bananas are very similar," says Jessie Anderson, RDN , of Top Nutrition Coaching nutritionist based in Fayetteville, North Carolina. But they're not the same, she says.

Banana

You're probably well acquainted with this sweet fruit, which requires removing its distinctive thick, bright yellow peel to eat. This portable and delicious treat is likely already a routine part of your diet, whether as a breakfast food or snack, says Lena Bakovic, RD , with Top Nutrition Coaching based in Palm Beach Gardens, Florida. And they're versatile, adding sweetness and nutrition to everything from smoothies to a bowl of oatmeal.

Bananas boast a lengthy list of health benefits, and are known for being good sources of potassium , which aids in muscle function, nerve transmission, and kidney and heart function.

But the nutritional benefits don't stop there. Anderson says bananas also contain magnesium (which supports muscle and nerve function; blood sugar levels; healthy blood pressure levels; and protein, bone, and DNA production).

In addition, bananas contain folate, a B vitamin that promotes DNA production and cell division.

And bananas are also a good source of vitamin C , an important antioxidant that helps support the immune system, creates collagen, and improves iron absorption.

And if that's not enough, bananas are a high-fiber food , which means they can help keep your intestines working properly, promote fullness (which can decrease overeating and help with weight maintenance), and lower your risk of heart disease.

Plantain

Plantains are longer, firmer, and have a thicker skin than bananas.

Although they technically can be eaten raw if they're super ripe and the peel has turned black, you typically wouldn't bite straight into a raw plantain as you would a banana because they're not as soft or sweet.

"They are more commonly cooked or fried instead," Bakovic says. Two popular Latin American dishes are tostones or patacones (fried green plantains) and maduros or tajadas (fried ripe plantains). But healthy plantains become less healthy when they're fried or sweetened.

Deep frying and pan-frying plantains changes their molecular structure and degrades their nutritional value, Anderson says. Plantains offer similar nutritional properties to their banana cousins, including potassium, magnesium, folate, and vitamin C, but there are some differences, too. Plantains are slightly higher in calories and have more carbohydrates than bananas. That said, don't worry: The carbs in plantains (and bananas) are "good" complex carbohydrates , which means they're nutrient dense and aid digestive health, Anderson says.

Nutrition Facts: Banana vs. Plantain

Here's a closer look at raw bananas versus baked plantains (as plantains are not commonly eaten raw).

Banana (115 g) Plantain (105 g) Calories 113 kcal 163 kcal Fat 0.33 g 0.17 g Protein 0.85 g 1.6 g Carbohydrates 26.4 g 43.5 g Fiber 1.96 g 2.31 g

Plantains have more potassium (501 milligrams [mg] versus 375 mg in bananas) and folate (55.6 mg versus 16.1 mg in bananas). And both bananas and plantains are good sources of vitamin C (14.1 mg in bananas and 17.2 in plantains).

Tips on Adding Bananas to Your Healthy Diet

There's no denying the healthfulness of both bananas and plantains. As for which one is healthier, it's a tie. "I think they're on a level playing field and are both healthy options," says Stephen Vogel, MD , a family medicine physician with PlushCare based in Carrboro, North Carolina. "Moderation is key and method of preparation matters."

So, there's a place for both in a healthy diet (though you may want to steer clear of recipes that add excess sugar or unhealthy fat). Here are a few ideas for how to eat more bananas and plantains.

• Add a frozen banana to a smoothie for extra sweetness and creaminess. This is a great breakfast or pre- or post-workout snack, Bakovic says.
• Prepare plantains the healthy way and add crispness by air frying, baking, or grilling, Anderson says.
• Slice banana into a fruit salad or scatter on top of yogurt.

• Blend frozen bananas to make "ice cream" out of bananas, milk, salt, vanilla, and maple syrup.

The Takeaway

Plantains and bananas are nearly identical when it comes to nutrition. Both have a place in a healthy diet - so long as they're prepared in a healthy way. In other words, opt for a raw banana or a baked plantain over sugary banana bread or deep-fried plantain.

Editorial Sources and Fact-Checking

Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy . We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.

Sources

1. Plantains. UMass Amherst Extension Nutrition Education Program . 2022.
2. Potassium. National Institutes of Health Office of Dietary Supplements . March 22, 2021.
3. Magnesium. National Institutes of Health Office of Dietary Supplements . March 22, 2021.
4. Bananas, Ripe and Slightly Ripe, Raw. U.S. Department of Agriculture . April 1, 2020.
5. Folate. National Institutes of Health Office of Dietary Supplements . November 1, 2022.
6. Vitamin C. National Institutes of Health Office of Dietary Supplements . March 22, 2021.
7. Chart of High-Fiber Foods. Mayo Clinic . November 23, 2023.
8. Plantain. PlantVillage .
9. Bruni J. Are Plantains Good for You? Consumer Reports . March 13, 2023.
10. Linares-Gaffer A. A Recipe to Celebrate Hispanic Heritage: Patacones. University of Arizona Nutritional Sciences & Wellness . October 9, 2020.
11. Carbohydrates. American Heart Association . September 12, 2023.
12. Plantains, Yellow, Baked. U.S. Department of Agriculture . April 1, 2019.
13. Let's Talk Bananas. NCC Health and Wellness . September 12, 2023.

Meet Our Experts See Our Editorial Policy Meet Our Health Expert Network

Kayli Anderson, RDN

Medical Reviewer

Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine. She believes that eating well should be simple, pleasurable, and sustainable. Anderson has worked with clients from all walks of life, but she currently specializes in nutrition therapy and lifestyle medicine for women. She's the founder of PlantBasedMavens.com, a hub for women to get evidence-based, practical, and woman-centered guidance on nutrition and cooking, hormone health, fertility, pregnancy, movement, mental well-being, nontoxic living, and more.

Anderson is board-certified in lifestyle medicine and serves as lead faculty of the American College of Lifestyle Medicine's (ACLM) "Food as Medicine" course. She is past chair of the ACLM's registered dietitian member interest group, secretary of the women's health member interest group, and nutrition faculty for many of ACLM's other course offerings. She is the coauthor of the Plant-Based Nutrition Quick Start Guide and works with many of the leading organizations in nutrition and lifestyle medicine to develop nutrition content, recipes, and educational programs.

Anderson frequently speaks on the topics of women's health and plant-based nutrition and has coauthored two lifestyle medicine textbooks, including the first one on women's health, Improving Women's Health Across the Lifespan .

She received a master's degree in nutrition and physical performance and is certified as an exercise physiologist and intuitive eating counselor. She's a student of herbal medicine and women's integrative and functional medicine. She lives with her husband in the Colorado Rocky Mountains, where you'll find her out on a trail or in her garden.

See full bio

Moira Lawler

Author

Moira Lawler is a journalist who has spent more than a decade covering a range of health and lifestyle topics, including women's health, nutrition, fitness, mental health, and travel. She received a bachelor's degree from Northwestern University's Medill School of Journalism and lives in the Chicago suburbs with her husband, two young children, and a giant brown labradoodle. See full bio See Our Editorial Policy Meet Our Health Expert Network