Confused about plantain chips and banana chips? It’s easy to think they’re the same since they look alike and often sit next to each other on supermarket shelves, but they’re not the same thing at all.
Plantain chips are usually fried or roasted slices of plantain, made with just oil and salt. They come from plantains – a starchier, less sweet cousin of bananas – which gives them a more savoury, slightly earthy flavor.
Banana chips, on the other hand, are typically made from ripe bananas, fried in coconut oil, and often sweetened, making them crisp, sweet, and higher in sugar.
Now that’s clear, let’s see how they compare in terms of nutrition, calories, and health – and which one might be the better choice if you’re watching your weight or blood sugar.
Nutritional Comparison
Both plantain and banana chips are high-calorie snacks. Plantain chips are usually fried in oil, while banana chips can be either fried or dried, depending on the brand. Their nutrition varies based on how they’re prepared (fried vs dried) and whether sugar is added, but here’s how they generally compare per 100 g of the typical versions found in stores.
| Nutrient (per 100 g) | Plantain Chips (salted) | Banana Chips (sweetened) |
|---|---|---|
| Calories | ~531 kcal | ~500–530 kcal |
| Carbohydrates | ~64 g | ~58–60 g |
| Fat | ~29–30 g | ~27–33 g |
| Sugar | ~1 g | ~20–35 g |
| Fiber | ~3–4 g | ~7–10 g |
| Protein | ~2–3 g | ~2–3 g |
Sources: USDA and brand nutrition labels (Elan, Tops, MyFoodData).
In simple terms:
- Both are energy-dense snacks, providing around 500 calories per 100 g.
- Banana chips tend to be higher in sugar (often added) and sometimes higher in saturated fat due to coconut oil.
- Plantain chips are more starchy and savoury, with little or no sugar, but still fried, so they contain plenty of fat.
- Neither is a “light” snack — portion size makes a big difference.
Real-Life Nutrition: Popular Brands Compared
Not all chips are made the same. Depending on the brand and how they’re cooked, the calorie and sugar content can vary quite a bit. Here’s how a few popular options stack up based on their nutrition labels.
| Nutrient (per serving) | Trader Joe’s Plantain Chips | NatuChips Plantain Chips Original | Elan Organic Banana Chips (dried) | Woodstock Organic Sweetened Banana Chips |
|---|---|---|---|---|
| Serving size | 1 oz (28 g) | 1 oz (28 g) | ~ ⅓ cup (~40 g) | ~⅓ cup (~40 g) |
| Calories | 140 | 150 | 200 | 210 |
| Carbs | 19 g | 18 g | 27 g | 23 g |
| Fat | 7 g | 8 g | 10 g | 13 g |
| Sugar | 0 g | 0 g | 5 g | 6 g |
| Fiber | 1 g | 2 g | 2 g | 3 g |
| Protein | <1 g | <1 g | 1 g | 1 g |
| Ingredients | Plantains, high-oleic sunflower oil, salt | Plantains, vegetable oil, sea salt | Bananas, coconut oil, cane sugar | Organic bananas, coconut oil, cane sugar |
What stands out from this comparison
Calories
When adjusted for equal portions, both snacks are high in calories – around 500 kcal per 100 g. Plantain chips (about 140 kcal per 28 g) and banana chips (about 200–210 kcal per 40 g) end up in the same range once scaled up. This means both are energy-dense and easy to overeat, especially when eaten straight from the bag.
Sugar
Banana chips clearly contain more sugar. Most brands add sugar or use ripe bananas that are naturally sweeter. The result: around 12–20 g of sugar per 100 g, while plantain chips typically have 0–2 g. That’s a big difference for anyone watching sugar or blood-sugar levels.
Fat
Most plantain chips are fried, giving them a high fat content – usually 25–30 g per 100 g. Banana chips vary: fried versions (often made with coconut oil) can reach similar levels, while dried versions are lower in fat but still high in sugar.
Fiber and Protein
Both snacks offer only small amounts of fiber (2–4 g) and protein (1–3 g), so they’re more of a treat than a nutritious snack.
In short:
Plantain chips are less sugary and usually contain less saturated fat, while banana chips are sweeter and often higher in sugar and fat, especially when fried. Dried banana chips may be lighter in fat, but they’re still high in natural sugars. Calorie-wise, they’re similar – but plantain chips generally have the better nutritional balance.
Which Is Healthier (and Better for Weight Loss)?
Let’s be honest – neither plantain chips nor banana chips are particularly healthy. Both are high in calories and often fried in oils that aren’t the best for you. Even when made with sunflower oil, it’s still a refined, omega-6-rich oil that can promote inflammation when eaten too often.
That said, if you had to choose, plantain chips are usually the better option. They don’t contain added sugar, and they’re less sweet, so you’re getting fewer simple carbs. Banana chips, especially the sweetened kind, often have added sugar and coconut oil, which means even more calories and saturated fat.
If you want something lighter, look for dried banana chips made only from bananas, with no added oil or sugar. They’ll still be sweet and high in natural sugar, but at least you’ll skip the unhealthy fats.
What About the Glycaemic Index (GI)?
Plantains have a lower natural sugar content than ripe bananas, so their chips tend to have a slightly lower glycaemic index. This means they won’t spike your blood sugar as quickly as banana chips.
Still, because both snacks are processed and calorie-dense, neither is ideal for regular snacking if you’re trying to lose weight. Even the healthier versions can add up quickly in calories, so portion control is key.
Final Thoughts
Plantain and banana chips might seem like a better alternative to regular crisps, but they’re still very much in the same category – fried, salty or sugary, and easy to overeat. If you enjoy them, keep them as an occasional treat and not a go-to snack.
For a genuinely healthier choice, try fresh fruit, air-dried fruit, or even baked plantain slices made at home where you can control the oil and salt. That way, you get the flavor and crunch without all the extra fat and additives that come with most packaged chips.
