Banana vs. Plantain: Which Is Healthier?

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.

Plantain

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

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.

  [8]

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

  [8]

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.