Image showing Macho Plantians banana

Written By Sania Malik

Macho plantain, also known as “plantain macho,” is a type of plantain that is popular in Latin American and Caribbean cuisine.

Plantains are the less sugary and starchier counterpart of bananas.

While sweet bananas, often referred to as “dessert bananas,” are highly favored in the United States and Europe, plantains hold significant importance as a staple food in tropical countries.

It is larger and thicker than the common yellow plantain, and has a more starchy texture.

Image showing Macho Plantain- Variety Of Plantain

In this article, we will explore the nutritional benefits of macho plantains, different ways to cook with them, and share some delicious recipes to try.

Nutrition of Macho Plantains

Macho plantains are a great source of complex carbohydrates, fiber, and vitamins. According to the United States Department of Agriculture Trusted Source, 1 cup of baked yellow plantain contains: [1]

Image showing Nutrition of Macho Plantain

  • 239 calories
  • 57.5 grams (g) of carbs
  • 2.1 g of protein
  • 0.2 g of fat
  • 3.06 g of fiber

Health Benefits of Macho Plantains

Incorporating macho plantains into a balanced diet can offer several health benefits. [2]

The following sections some of the potential health advantages associated with macho plantains.

Image showing Health Benefits of Macho Plantain

1: Fiber

Fiber is crucial for maintaining healthy bowel movements and reducing the risk of various conditions such as heart disease, diabetes, diverticular disease, and constipation. [3]

Maintaining sufficient fiber intake can be achieved by incorporating a diverse range of fruits and vegetables into one’s daily diet.

2: Rich in antioxidants

A 2020 [4] study has shown that plantains contain natural plant compounds like polyphenols and flavonoids, which serve as antioxidants and combat free radicals. Free radicals can cause oxidative stress and harm the body.

Furthermore, a 2015 [5] study indicated that incorporating plantain flour by replacing 10% of wheat flour in baked cookies resulted in an increase in antioxidants and fiber content.

3: Support the immune system

Macho plantains are a beneficial source of vitamin C, which plays a crucial role in supporting the immune system when included in a diverse diet.

In addition, macho plantains also contain vitamin A, as highlighted in a 2018 study. [6]

Vitamin A exhibits anti-inflammatory properties and aids in regulating immune function.

4: Vitamins and Minerals

Macho plantains are a good source of vitamins A and C, as well as potassium, which is important for maintaining healthy blood pressure levels. [7]

Delicious Macho Plantain Recipes

Image showing Recipes of Macho Plantain

  1. Mofongo
  2. Tostones with Garlic Sauce
  3. Macho Plantain Pancakes

Macho plantains are a delicious and nutritious fruit that can be used in a variety of dishes. They are high in fiber, vitamins, and resistant starch, making them a healthy addition to any diet. Whether boiled, fried, or baked, macho plantains are a versatile ingredient that can be used in both savory and sweet dishes. Give them a try and discover new ways to enjoy this delicious fruit.


What is a macho plantain?

Macho – unripe, green plantains are starchy and hard. Kind of like a potato. They’re great for making tostones and putting in your traditional Latin American soups. Basically, use them as you would a potato.

What is the difference between macho plantains and regular plantains?

Macho plantains are larger and thicker than regular plantains, with a more starchy texture. They are also higher in fiber and resistant starch.

Are macho plantains healthy?

Yes, macho plantains are a healthy source of complex carbohydrates, fiber, and vitamins. They are also low in fat and sodium.

What are some other ways to cook with macho plantains?

Macho plantains can be used in soups, stews, and casseroles, as well as in baked goods such as muffins and bread.

Can macho plantains be frozen?

Yes, macho plantains can be peeled and sliced, then frozen for later use. Thaw them before cooking.