What the evidence says. Several controlled trials; effects real but modest or context-dependent.
Nutrition per serving 1 medium, raw (179 g)
Water116.9 g66%
Sugars26.9 g15%
Fibre4.1 g2%
Other carbs26.1 g15%
Protein2.3 g1%
Fat0.7 g0%
What's in one serving, by weight — average composition (USDA).One serving as % of the adult daily requirement (FDA Daily Values). The bold outer ring = 100% of a day's needs.
Plantain (Musa × paradisiaca) is a fruit used for potassium-driven blood-pressure and stroke-risk reduction (nutrient-level evidence). NutriDex grades the human evidence as Moderate. Plantain is a starchy cooking banana whose health relevance rests mainly on its nutrient and starch composition rather than on disease trials of the fruit itself. It is a strong potassium source, and high-quality meta-analyses link higher potassium intake (around 90 mmol/3,500 mg per day) to lower stroke risk and modest blood-pressure reduction in hypertensive adults. Unripe green plantain is rich in resistant starch (type 2); a meta-analysis of 19 RCTs found resistant starch modestly lowers fasting glucose and HOMA-insulin resistance, especially above ~28 g/day, though most trials used isolated/maize/wheat starch, not plantain. Its dietary fiber aligns with prospective and umbrella-review evidence connecting higher fiber intake to lower cardiovascular and all-cause mortality. The most direct fruit-specific trial showed a cooked green-plantain diet shortened persistent diarrhea in hospitalized children versus a yogurt diet. Key limits: few randomized trials test plantain directly, ripeness dramatically changes starch versus sugar content, and most benefits are extrapolated from its constituent nutrients rather than whole-fruit endpoints.
Purported Benefits
✓Potassium-driven blood-pressure and stroke-risk reduction (nutrient-level evidence)
✓Resistant starch in unripe/green fruit blunts postprandial glucose and improves insulin resistance
✓Dietary fiber contributes to cardiovascular and all-cause mortality risk reduction
✓Adjunct dietary management of persistent diarrhea (green-plantain diets in children)
✓Fermentable starch supports gut microbiota and short-chain fatty acid (butyrate) production
✓Provides vitamin B6, vitamin C and magnesium toward daily micronutrient needs
Dosing & Compounds
Typical Dose
1 medium plantain (~179 g); culinary staple eaten cooked — boiled, fried, or roasted — typically green (starchy) or ripe (sweet). Nutrition figures below are for raw fruit; cooking (especially frying) concentrates calories and alters starch/sugar balance.
Active Compounds
Resistant starch (RS2) — high in unripe/green fruit, declines with ripeningPotassium (electrolyte mineral)Dietary fiber including pectin and celluloseVitamin B6 (pyridoxine)Vitamin C (ascorbic acid)Provitamin-A carotenoids (beta-carotene, alpha-carotene, lutein)Phenolic compounds (ferulic acid, gallic/catechin-type polyphenols)MagnesiumFree and resistant maltose/sugars formed on ripening
Safety & Cautions
⚠
Generally safe as a food. Plantain is high in potassium, so people with advanced chronic kidney disease or on potassium-sparing/RAAS-blocking medications should moderate intake to avoid hyperkalemia. Ripe and especially fried plantain is calorie- and sugar-dense and raises postprandial glucose, relevant for diabetes and weight management; green/boiled forms have a lower glycemic impact. Fried preparations add substantial fat and calories. Banana/plantain (Musa) allergy and latex-fruit cross-reactivity are uncommon but possible. Educational only — always check with your doctor or pharmacist before combining Plantain with any medicine.
Plantain is most often taken for Potassium-driven blood-pressure and stroke-risk reduction (nutrient-level evidence), Resistant starch in unripe/green fruit blunts postprandial glucose and improves insulin resistance, Dietary fiber contributes to cardiovascular and all-cause mortality risk reduction, Adjunct dietary management of persistent diarrhea (green-plantain diets in children). Starchy cooking banana rich in potassium
Does Plantain work — what does the evidence say?
Moderate evidence. Several controlled trials; effects real but modest or context-dependent. Plantain is a starchy cooking banana whose health relevance rests mainly on its nutrient and starch composition rather than on disease trials of the fruit itself. It is a strong potassium source, and high-quality meta-analyses link higher potassium intake (around 90 mmol/3,500 mg per day) to lower stroke risk and modest blood-pressure reduction in hypertensive adults. Unripe green plantain is rich in resistant starch (type 2); a meta-analysis of 19 RCTs found resistant starch modestly lowers fasting glucose and HOMA-insulin resistance, especially above ~28 g/day, though most trials used isolated/maize/wheat starch, not plantain. Its dietary fiber aligns with prospective and umbrella-review evidence connecting higher fiber intake to lower cardiovascular and all-cause mortality. The most direct fruit-specific trial showed a cooked green-plantain diet shortened persistent diarrhea in hospitalized children versus a yogurt diet. Key limits: few randomized trials test plantain directly, ripeness dramatically changes starch versus sugar content, and most benefits are extrapolated from its constituent nutrients rather than whole-fruit endpoints.
What is the typical dose of Plantain?
1 medium plantain (~179 g); culinary staple eaten cooked — boiled, fried, or roasted — typically green (starchy) or ripe (sweet). Nutrition figures below are for raw fruit; cooking (especially frying) concentrates calories and alters starch/sugar balance.
Is Plantain safe? Any cautions or side effects?
Generally safe as a food. Plantain is high in potassium, so people with advanced chronic kidney disease or on potassium-sparing/RAAS-blocking medications should moderate intake to avoid hyperkalemia. Ripe and especially fried plantain is calorie- and sugar-dense and raises postprandial glucose, relevant for diabetes and weight management; green/boiled forms have a lower glycemic impact. Fried preparations add substantial fat and calories. Banana/plantain (Musa) allergy and latex-fruit cross-reactivity are uncommon but possible.
How many studies support Plantain?
NutriDex cites 9 sources for Plantain, graded "Moderate".
Cite this page
APA
Peh, D. (2026). Plantain (Musa × paradisiaca): Benefits, Dosage, Side Effects & Evidence. NutriDex — The Supplement Research Compendium. Retrieved 16 Sept 2026, from https://nutridex.info/s/plantain
BibTeX
@misc{nutridex_plantain,
author = {Peh, Daryl},
title = {Plantain (Musa × paradisiaca): Benefits, Dosage, Side Effects \& Evidence},
year = {2026},
howpublished = {NutriDex --- The Supplement Research Compendium},
url = {https://nutridex.info/s/plantain},
note = {Reviewed by Dr Daryl Peh, MBBS Singapore, MMed FM. Accessed 2026-09-16}
}
For medical claims, citing the underlying primary studies linked above is preferred. NutriDex is an educational reference, not medical advice.