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Fried sweet plantains vs tostones

Fried sweet plantains and tostones have the same estimated satiety score: 1 out of 5. Fried sweet plantains have fewer calories: 236 kcal per 100 g, versus 309 for tostones, so the same calories come with more grams of food.

Fried plantain, ripe or green.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 168200 and 168199

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Key differences

  • Neither is a meaningful source of protein: 0.6 and 0.5 g per 100 kcal.
  • Fried sweet plantains have fewer calories: 236 kcal per 100 g, versus 309 for tostones, so the same calories come with more grams of food.
  • They have similar fiber: 3.2 g per 100 g for fried sweet plantains and 3.5 g for tostones.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Fried ripe plantain (maduros), Latino restaurant; Fried green plantain (tostones).
NutrientFried sweet plantainsserving: 80 g (3 oz)Tostonesserving: 80 g (3 oz)Difference
Calories236 kcal per 100 g (3.5 oz)189 kcal per serving309 kcal per 100 g (3.5 oz)247 kcal per serving+73 kcal per 100 g (3.5 oz)+58 kcal per serving
Protein1.4 g per 100 g (3.5 oz)1.1 g per serving1.5 g per 100 g (3.5 oz)1.2 g per serving+0.1 g per 100 g (3.5 oz)+0.1 g per serving
Carbohydrates40.8 g per 100 g (3.5 oz)32.6 g per serving49.2 g per 100 g (3.5 oz)39.4 g per serving+8.4 g per 100 g (3.5 oz)+6.7 g per serving
of which sugars21.8 g per 100 g (3.5 oz)17.4 g per serving3.6 g per 100 g (3.5 oz)2.9 g per serving−18.2 g per 100 g (3.5 oz)−14.5 g per serving
Fiber3.2 g per 100 g (3.5 oz)2.6 g per serving3.5 g per 100 g (3.5 oz)2.8 g per serving+0.3 g per 100 g (3.5 oz)+0.2 g per serving
Fat7.5 g per 100 g (3.5 oz)6 g per serving11.8 g per 100 g (3.5 oz)9.4 g per serving+4.3 g per 100 g (3.5 oz)+3.4 g per serving
of which saturated1.8 g per 100 g (3.5 oz)1.5 g per serving3.7 g per 100 g (3.5 oz)3 g per serving+1.9 g per 100 g (3.5 oz)+1.5 g per serving
Water49 g per 100 g (3.5 oz)39.2 g per serving36.1 g per 100 g (3.5 oz)28.9 g per serving−12.9 g per 100 g (3.5 oz)−10.3 g per serving
Protein per 100 kcal0.6 g0.5 g−0.1 g
Estimated satiety (1 to 5)1 / 51 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Tostones minus Fried sweet plantains. Source: USDA FDC 168200 and 168199.

Per typical serving

With typical servings, 80 g (3 oz) of fried sweet plantains have about 189 kcal and 1.1 g of protein, and 80 g (3 oz) of tostones about 247 kcal and 1.2 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Fried sweet plantains and tostones have the same estimated satiety score: 1 out of 5.

  • Fried sweet plantains: Calculation: 1 (base) + 0 (moderate energy density: 236 kcal/100 g) + 0 (protein: 0.6 g/100 kcal) + 0 (fiber: 1.4 g/100 kcal) + 0 (solid food with 49.0 g of water, under 70) = 1.
  • Tostones: Calculation: 1 (base) − 1 (high energy density: 309 kcal/100 g) + 0 (protein: 0.5 g/100 kcal) + 0 (fiber: 1.1 g/100 kcal) + 0 (solid food with 36.1 g of water, under 70) = 0; raised to the minimum of 1.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Fried sweet plantains

  • If you want to eat more grams for the same calories: 236 kcal per 100 g.
  • If you prefer a lighter typical serving: about 189 kcal in 80 g (3 oz).

Tostones

On the numbers they do not stand out from fried sweet plantains in protein, calories, or fiber, so taste, price, or habit can decide.

On a GLP-1 medication

Fried sweet plantains. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “May worsen nausea”: a fatty or fried food; fatty meals are digested more slowly and can make nausea and heaviness worse.

Tostones. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs. “May worsen nausea”: a fatty or fried food; fatty meals are digested more slowly and can make nausea and heaviness worse.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Fried sweet plantains: every nutrient, frequently asked questions, and similar foods.
  • Tostones: every nutrient, frequently asked questions, and similar foods.

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Plantains, yellow, fried, Latino restaurant (FDC ID 168200).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Plantains, green, fried (FDC ID 168199).accessed .