Do Plantains Have As Much Potassium As Bananas?

We consider ourselves curators of fun banana facts, holding tight to the knowledge that bananas are considered berries and are (slightly) radioactive to boot! Among our favorite banana trivia is the matter of potassium: these curved yellow fruits are loaded with the good stuff, which is needed for healthy kidney, heart, nerve, and muscle function. As per Healthline, a half-cup of bananas has a whopping 358 grams of potassium, which is nothing to sneeze at. Bananas have become something of a byword for potassium, and many folks view them as the be-all, end-all when it comes to loading this essential nutrient. But plantains actually have them beat.

Starchier than bananas and with a tougher skin, most plantains are cooked before consumption. It would make sense if you thought that bananas and plantains contained similar nutritional profiles, because they come from the same botanical family. Surely bananas are the king here, right? Actually, you might be surprised to learn that plantains are among the list of fruits with more potassium than bananas — a half-cup of plantain contains 487 grams of potassium, along with more carbs, calories, magnesium, and vitamin C. Not only is there a difference in the potassium load between bananas and plantains, but plantains technically win the competition. Delicious and nutritious, plantains deserve more credit for their potassium capacity ... and there are several amazing ways to eat them that feel like a treat instead of a chore! 

When many people think of eating plantains, they probably go straight to maduros, the sweet, fried preparation of plantain enjoyed by folks in Latino and Caribbean countries. Maduros are cut on a bias when very ripe, then deep-fried and often served with seasonings. The centers are tender, and the edges are delightfully crispy, providing textural contrast and abiding sweetness even without additional sugar. But maduros aren't the only way to enjoy plantains and reap their nutritional benefits!

Puerto Rican and Dominican families will be familiar with pastelón, which is similar in execution to a cottage pie or lasagna. Mashed or sliced plantains, possibly mixed with cream and butter, are layered with seasoned beef and veggies for a wholesome, filling casserole that warms the belly and the heart. The plantains are sweet, unlike pasta or mashed potatoes, adding an interesting dimension to more familiar layered dishes.

You can also enjoy plantain bread in a similar way that you'd bake with ripe bananas. When plantain peels get brown, you can tell that they are at max softness and sweetness, to the point that your bread may not even require sugar or honey. Plantain bread has a more fruity, floral flavor than banana bread, making it a special treat to enjoy with coffee or tea in the mornings or when you are feeling snacky. And all this is only scratching the surface of the ways you can incorporate plantains into your diet for a burst of potassium. We love us some bananas, but when given the choice, we'll take plantains for their superior nutrient content.