Why don't more people eat plantains?


Table of Contents

  1. Plantain infographic
  2. What you should know about plantains
    1. origin
    2. season
    3. taste
  3. Our favorite plantain recipes
  4. How healthy are plantains?
  5. Shopping and cooking tips for plantains
    1. Purchasing
    2. storage
    3. preparation
  6. Preparation tips for plantains
  7. Knowledge to take away

Plantain infographic

Would you like to find out more about the individual points in the following infographic? Then you will find the information below the graphic.

Plantains ...

  • ... contain little sugar:
    Unlike the yellow fruit bananas, the green plantain contains only small amounts of fructose, glucose and other types of sugar. That makes them a good food for low-carb fans.
  • With an emission value of less than 130 grams per 100 grams, the CO2 balance of plantains is good. The CO2 values ​​are based on the calculations of the IFEU Institute for Energy and Environmental Research in Heidelberg and were individually balanced for each food item as "average food" as sold in Germany. They take into account the production location, the production method, all associated transports, processing, packaging and storage proportionally. The emissions of all greenhouse gases such as B. carbon dioxide (CO2), methane (CH4) and nitrous oxide (N2O) were taken into account and converted into CO2 equivalents. In simplified terms, however, only CO2 is used.
  • ... supply with vitamins:
    Almost 10 percent of the vitamin A and vitamin C required daily can be found in just 100 grams of plantains. In addition, there are significant amounts of all vitamins of the B group, with a good 16 percent of the daily requirement especially vitamin B6: It plays an important role in the fatty acid and hormone metabolism and in the nervous system.
  • ... are good for diabetes:
    Since the ratio of starch to sugar is extremely favorable, plantains allow the blood sugar level to rise more slowly and more evenly than fruit bananas.
  • The plantain can be a great alternative, especially for people with sensitive stomachs or irritated intestines. The approximately 25 percent starch in it is nutritious without burdening the digestive organs. Important: If you have a sensitive stomach, do not deep-fry or fry plantains, just boil them!
  • A good mix of minerals turns plantains into real food for the nerves. Even 100 grams provide a good 10 percent of the daily requirement of magnesium, which can alleviate stress symptoms such as nervousness and sleep disorders.
  • ... can trigger headaches:
    Some people react to plantains with increased blood pressure, headaches, or even migraines. The reason is a substance called tyramine, which is found in it.
  • ... have interactions:
    With certain antidepressants (so-called MAOIs) there is a risk that too much tyramine will build up in the body after consuming plantains. Those who take such drugs are therefore better off not consuming them.

What you should know about plantains

Similar name, similar appearance, but still hardly any risk of confusion: At around 300 grams, plantains are almost twice as big as bananas, their peel has a characteristic angular shape and changes in color between green, yellow, red and reddish-purple depending on the degree of ripeness.

The name also suggests another difference to fruit bananas. Plantains cannot be eaten raw, they are generally boiled, fried or deep-fried. Their starchy, floury pulp also gives them their aliases Plantains brought in. Other middle names are Vegetable banana or Horse banana.

Imports from the tropics are still largely unknown to us and are therefore considered exotic. Plantains are among the oldest cultivated plants and in many tropical countries they play a similarly important role in everyday kitchens as potatoes do in our country.


Plantains are originally from South America and Africa.


Since plantains are always just ripening in one of the countries of origin, there is no special season for them.


Plantains not only have a potato-like consistency, they also taste very similar, just a little more neutral.

Our favorite plantain recipes

Here you can find all the plantain recipes.

How healthy are plantains?

With just 0.8 grams of total sugar, plantains are extremely low in sugar and therefore ideal for low-carb cuisine, especially since they provide relatively few carbohydrates overall.

The greatest strength of plantains is their high starch content, which is a good 27 percent, which makes them so nutritious. And since the ratio of starch to sugar is extremely favorable, plantains allow the blood sugar level to rise more slowly and more evenly than fruit bananas.

The content of vitamins in plantains is manageable, but they can contribute vitamins A and C plus some B vitamins. You can also score points with the mineral magnesium: Just 100 grams of plantains cover ten percent of the average daily requirement (1).

If you have a sensitive stomach or irritated intestines, you can particularly benefit from plantains because they do not burden the digestive organs. Even with gluten intolerance, plantains are a pleasure without regrets.

A substance called tyramine can cause problems in some cases because some people react to it with high blood pressure, headaches or even migraines (2). Even if you use certain antidepressants (so-calledMAOIs) there is a risk. After consuming plantains, too much tyramine can build up in the body, which can have unpleasant consequences (3).

Nutritional values ​​of plantains per 100 grams
protein1 g
fat0.3 g
carbohydrates28.3 g
Fiber1.5 g

Shopping and cooking tips for plantains


Don't be fooled when buying plantains: when they ripen, the skin turns purple or black. And exactly when they look like they should be thrown away, they taste best.


Always store plantains at room temperature. Since they are usually harvested immature, a post-ripening period is good for them.


The same applies to plantains: peeling is a must. As long as they are immature, this can take a little more effort than bananas. You can then cut the pulp into slices or otherwise shred it and then cook it.

Preparation tips for plantains

Sliced ​​plantains can be used to conjure up delicious, low-calorie chips or fries. A well-seasoned porridge made from plantains is suitable as an accompaniment to fish, meat, poultry and vegetable dishes. A delicious gratin can also be prepared from cooking lines.

Knowledge to take away

But while fruit bananas can be eaten straight away, plantains taste rather floury and unpleasant when raw. The reason: The starch in the plantains is not processed into sugar. But those who fry, deep-fry or cook plantains can conjure up wonderful dishes from the plant and enjoy the advantages of plantains. At 128 calories per 100 grams, plantains contain just 0.3 grams of fat. They also score with a high proportion of manganese, magnesium, potassium and vitamin B.