1 serving (90 grams) contains 130 calories, 1.1 grams of protein, 2.9 grams of fat, and 27.8 grams of carbohydrates.
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Nutrition Information
Calories |
244.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.5 g | 7% | |
| Saturated Fat | 0.7 g | 3% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 197.2 mg | 8% | |
| Total Carbohydrates | 52.5 g | 19% | |
| Dietary Fiber | 2.7 g | 9% | |
| Sugars | 28.9 g | ||
| protein | 2.1 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 5.1 mg | 0% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 800.7 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Tostones
Tostones are twice-fried green plantains, a popular dish originating from Latin American and Caribbean cuisines. They are made by slicing green plantains, frying them, flattening them, and frying them again until crispy. Tostones are a good source of carbohydrates, providing energy with 144 calories per serving (100g) along with moderate fat content (3.24g). They are low in protein (1.26g) and provide dietary fiber (1.6g) along with small amounts of essential nutrients like vitamin C (15.1mg) and iron (0.54mg). While not highly nutrient-dense, they are a satisfying addition to meals as a starchy side dish.
Health Benefits
- Tostones provide 15.1mg of vitamin C, which supports immune system function and promotes healthy skin by aiding collagen production.
- They contain 1.6g of dietary fiber, which promotes digestive health and may support healthy bowel movements.
- The carbohydrate content (30.9g) provides a quick energy source, beneficial for active individuals or those needing an energy boost.
Dietary Considerations
Selection and Storage
Store whole green plantains in a cool, dry place. After frying, tostones are best eaten fresh but can be refrigerated in an airtight container for 1-2 days and reheated in an oven or air fryer for crispness.
Common Questions About Tostones Nutrition
Are tostones high in protein?
Tostones are not high in protein, containing only 1.26 grams of protein per 100 grams. They are primarily a carbohydrate-rich food, making them a better source of energy than protein.
Can I eat tostones on a keto diet?
Tostones are not suitable for a keto diet due to their high carbohydrate content of 30.9 grams per 100 grams, outweighing the fat and protein. Those following a keto plan should avoid or limit tostones.
Are tostones healthy to eat?
Tostones can be part of a healthy diet in moderation as they provide energy and contain dietary fiber (1.6 grams per 100 grams). However, their sugar content (17 grams) and fried preparation may contribute to excessive calorie intake when consumed in large amounts.
How many tostones should I eat in one serving?
A typical serving size is about 100 grams or 3-4 tostones, which equals approximately 144 calories. Pairing them with a lean protein or vegetables can help balance the meal nutritionally.
Are tostones better than potato fries in terms of health?
Tostones and potato fries are similar in calorie content but differ in nutrient composition. Tostones have higher sugar (17 grams per 100 grams) due to their natural plantain base, while potato fries generally have less sugar but can contain higher fat depending on preparation. Choosing baked versions of either can reduce the health concerns tied to frying.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Tostones DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and U.S. Department of Health and Human ServicesDiscusses the inclusion of fruits like plantains in a healthy dietary pattern under starchy vegetables section.
- Nutritional benefits of plantains: A reviewJournal of Food and Nutrition ResearchHighlights the health benefits and nutrient composition of plantains, commonly used to make tostones.
- Health properties of tropical root and tuber cropsAmerican Journal of Clinical NutritionExamines the nutritional qualities of starchy tropical foods like plantains, which are the base for tostones.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
