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Vegetables and starchy roots

Baked ripe plantain

Baked ripe plantains have 155 kcal and 2.2 g of fiber per 100 g (3.5 oz), a low energy density.

USDA description: Plantain, yellow, baked

  • Easy to digest

Estimated satietyHow it is calculated

Starting point+1
Low energy density: 155 kcal/100 g+1
Protein: 1.0 g/100 kcal0
Fiber: 1.4 g/100 kcal0
Solid food with 55.9 g of water, under 700

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
11 primary
Data
USDA FDC 169131

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Nutrition facts

Calories
155 kcal per serving
155 kcal per 100 g (3.5 oz)
Protein
1.5 g per serving
1.5 g per 100 g (3.5 oz)
Carbohydrates
41.4 g per serving
41.4 g per 100 g (3.5 oz)
of which sugars
21.3 g per serving
21.3 g per 100 g (3.5 oz)
Fiber
2.2 g per serving
2.2 g per 100 g (3.5 oz)
Fat
0.2 g per serving
0.2 g per 100 g (3.5 oz)
of which saturated
0 g per serving
0 g per 100 g (3.5 oz)
Water
55.9 g per serving
55.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Plantains, yellow, baked (FDC ID 169131), accessed September 23, 2026.

A typical 100 g (3.5 oz) serving provides about 155 kcal, 1.5 g of protein, and 2.2 g of fiber.

The typical serving (100 g (3.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

The Diccionario de americanismos calls maduro the fruit of the plantain when its skin is yellow and its flesh soft, and records maduro or plátano maduro in, among other countries, Colombia, Venezuela, Ecuador, Peru, Cuba and the Dominican Republic; this page is about the cooking plantain, not the dessert banana. It is eaten roasted, baked or fried, in slices such as tajadas, which the same dictionary defines as fried slices of plantain, and it is much sweeter than green plantain: according to USDA, baked it has 21.3 g of sugars per 100 g, against 2.25 g for boiled green plantain. This page covers baked ripe plantain, with 155 kcal, 1.52 g of protein and 2.2 g of fiber per 100 g.

A 100 g (3.5 oz) serving provides 155 kcal and 1.5 g of protein, so it is the starch part of the plate and goes alongside the protein, which the 2025 nutrition advisory on GLP-1 therapy suggests eating first, such as beans, eggs, fresh cheese or chicken. Baked, it is soft and easy to eat, and it fits the first few days of treatment, when the same advisory suggests avoiding fatty foods; tajadas and other fried ripe plantains absorb oil, so they are best left for when food is better tolerated. If you eat very little, half a serving alongside the protein leaves room for the rest.

What the evidence says

At 477 mg of potassium per 100 g it exceeds the 300 mg (15% of the reference value) the EU requires for a "source of potassium" claim, and potassium has the authorized claim "potassium contributes to the maintenance of normal blood pressure" (Regulations (EC) No 1924/2006, (EU) No 1169/2011 and (EU) No 432/2012). A 100 g serving covers almost 14% of the 3,500 mg a day adequate intake EFSA sets for adults. Its sugars sit inside the structure of the fruit, and the WHO's 2015 guideline, which recommends keeping free sugars below 10% of daily energy, does not include those intrinsic sugars; added sugar does count as free sugar, as in the Salvadoran plátano en gloria, which the Diccionario de americanismos describes as baked plantain with sugar on top.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

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.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.

Frequently asked questions about baked ripe plantains

How many grams of protein are in a 100 g (3.5 oz) serving of baked ripe plantains?

100 g (3.5 oz) of baked ripe plantains has 1.5 g of protein. A typical 100 g (3.5 oz) serving has about 1.5 g of protein. That is 1 g of protein per 100 kcal.

How many kcal are in a 100 g (3.5 oz) serving of baked ripe plantains?

100 g (3.5 oz) of baked ripe plantains has 155 kcal. A typical 100 g (3.5 oz) serving has about 155 kcal. That is a low energy density.

How much fiber is in a 100 g (3.5 oz) serving of baked ripe plantains?

100 g (3.5 oz) of baked ripe plantains has 2.2 g of fiber. A typical 100 g (3.5 oz) serving has about 2.2 g of fiber.

Do baked ripe plantains keep you full?

Not very filling for the calories they provide: our estimated satiety score is 2 out of 5. Calculation: 1 (base) + 1 (low energy density: 155 kcal/100 g) + 0 (protein: 1.0 g/100 kcal) + 0 (fiber: 1.4 g/100 kcal) + 0 (solid food with 55.9 g of water, under 70) = 2. It is an estimate based on its composition, not a measurement in people.

What should I know about baked ripe plantains if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?

Based on our tags, this is what matters about baked ripe plantains on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of baked ripe plantains?

We use 100 g (3.5 oz) as a typical serving. That amount provides about 155 kcal, 1.5 g of protein, and 2.2 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

See all foods

Sources

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

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Plantains, yellow, baked (FDC ID 169131).accessed .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Plantains, green, boiled (FDC ID 168216).accessed .
  3. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "maduro" (in Spanish).accessed .
  4. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "plátano (plátano maduro, plátano en gloria)" (in Spanish).accessed .
  5. InstitutionAssociation of Academies of the Spanish Language (ASALE).Diccionario de americanismos (Dictionary of Americanisms): "tajada" (in Spanish).accessed .
  6. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  7. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  8. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  9. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  10. RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Dietary reference values for potassium. EFSA Journal. 2016;14(10):4592. doi:10.2903/j.efsa.2016.4592.accessed .
  11. Clinical guidelineWorld Health Organization.Guideline: sugars intake for adults and children (2015).accessed .