Plantain has a low glycemic index of 55 (typical range 50 to 62). A serving of 100 g has a glycemic load of 19, which is medium. Per 100 g it provides 152 calories, 1.2 g protein, 36.7 g carbohydrate (2.2 g fiber, 2.3 g sugars) and 0.1 g fat.
Serving used for glycemic load: 100 g.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 152 kcal | 152 kcal |
| Protein | 1.2 g | 1.2 g |
| Carbohydrate | 36.7 g | 36.7 g |
| Fiber | 2.2 g | 2.2 g |
| Sugars | 2.3 g | 2.3 g |
| Fat | 0.1 g | 0.1 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 2 mg | 2 mg |
| Potassium | 431 mg | 431 mg |
Other fruits with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Jackfruit | 50 | 18 |
| Litchi | 57 | 16 |
| Fried Plantain | 55 | 13 |
| Breadfruit | 60 | 13 |
| Banana | 51 | 12 |
Plantain has a glycemic index of 55, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 100 g serving is 19, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of plantain has a glycemic load of 19 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Plantain has 152 calories per 100 g, and about 152 calories in a 100 g serving.
Plantain is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Plantains, green, raw” (FDC 168215). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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