Raw vs Cooked Plantains: How Do They Compare?

Green and yellow plantains are fruits that can be consumed both raw and cooked, but which option has higher nutritional content?

Plantains are not an excellent source of any particular vitamin.

However, they contain a good amount of vitamin C, and vitamin B5 (Pantothenic acid) and some vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Raw vs Cooked Plantains Nutrition

Are cooked plantains more nutritious? Let’s make an in-depth comparison of raw vs cooked plantains and see.

This comparison will begin by examining raw and cooked green plantains’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw plantains compare to 100 grams of cooked plantains.

The second table compares 100 grams of raw plantains and the caloric equivalent of cooked plantains.

After cooking 100 grams of raw plantains, you will get around 126 grams of cooked plantains, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw plantains?

So if you cook 100 grams of raw plantains, you will get around 126 grams of cooked plantains, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked Plantains Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, plantains gain weight, so the amount of calories in 100 grams is lower in cooked plantains.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked plantains compare for weight loss: plantains are slightly lower in calories, with 121 calories per 100 grams, compared to 152 calories per 100 grams of plantains plantains.

Protein Content in Raw Plantains and Cooked Plantains

Raw plantains are higher in protein and have around 13% more protein than plantains.

Raw plantains offer 1.3 grams of protein per 100 grams, while plantains offer 1.1 grams.

Carbohydrate Content in Raw Plantains and Cooked Plantains

In this section, we’ll examine the carbohydrate content in raw and cooked plantains.

Continue reading to find out how raw and cooked plantains compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 20% higher in raw plantains than in cooked plantains.

They have 36.7 grams per 100 grams, compared to 29.2 grams in cooked plantains.

Sugars

Speaking of sugars in plantains, cooked plantains contain less sugar than raw, 2% precisely.

100 grams of cooked plantains contain 2.25 grams of sugar, while the same amount of raw plantains contains 2.29 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked plantains.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, cooked plantains are a better option for you.

They have 2.6 grams of fiber per 100 grams, while cooked plantains provide 2.2 grams of fiber.

Fat Content in Raw Plantains and Cooked Plantains

Like other plant foods, plantains are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked plantains:

• Raw Plantains: 0.1 grams per 100 grams
• Cooked Plantains: 0.1 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw plantains and cooked plantains contain the same amount of saturated fats, 0.1 grams per 100 grams.

Raw Plantains vs Cooked Plantains Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked plantains’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw plantains weigh 126 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw plantains or 117 grams of cooked plantains.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw plantains are a better source of vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin B5 (Pantothenic acid).

However, cooked plantains offer a higher amount of vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

Raw and cooked plantains contain the same amount of vitamin A, vitamin D, vitamin B12 (Cobalamin), and vitamin E.

In the following table, you can easily compare cooked vs raw plantains’ vitamins content:

Raw Plantains vs Cooked Plantains Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more copper, iron, magnesium, phosphorus, and potassium by eating plantains raw than cooked.

However, if your goal is to increase the intake of calcium, manganese, and sodium, you should choose cooked over raw plantains.

Finally, raw and cooked plantains contain virtually the same amount of fluoride, selenium, and zinc.

The table below compares mineral contents in raw and cooked plantains, side by side.

The Bottom Line

The debate between raw or cooked plantains has nutritional and culinary aspects to consider.

While raw plantains provide many vitamins and minerals, cooking plantains can increase the availability of many of these nutrients.

However, cooking plantains can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked plantains into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked plantains comes down to individual preferences and dietary goals.