How many carbs are in a plantain?
One medium yellow plantain weighs about 270g and has roughly 86g of carbohydrate and 81g of net carbs. That is nearly three times the carb load of a medium banana.
Carbs by portion
| Portion | Total carbs | Fiber | Net carbs |
|---|---|---|---|
| 1 medium plantain (270g) | 86.1g | 4.6g | 81.5g |
| 1 cup, sliced (148g) | 47.2g | 2.5g | 44.7g |
| 100 grams | 31.9g | 1.7g | 30.2g |
Net carbs
One medium plantain has about 81g of net carbs, which is total carbs (86g) minus fiber (5g). A cup of sliced plantain (148g) comes to about 45g net carbs. Fiber is low relative to total carbs, so the net carb number stays close to the total. See the net carbs guide for when to use net instead of total.
Glycemic index of a plantain
The glycemic index of a plantain is about 40. Raw yellow plantains have a moderate GI around 40, but cooking method and ripeness matter. Fried ripe plantains (maduros) push the GI higher because more starch has converted to sugar. Boiled green plantains sit closer to 35 due to resistant starch.
For diabetes
A whole medium plantain packs about 86g of carbs, a very large single-food carb load. Even a half plantain is around 43g. Ripeness changes how fast the carbs absorb: a green plantain has more resistant starch and a slower glucose rise; a very ripe one is mostly free sugar and spikes faster. Portion size matters more here than with most fruits. Pair plantain with protein or fat to blunt the rise, and dose on the full carb count, not net. See the diabetes carb-counting guide.
Keto and low carb
One medium plantain has about 81g of net carbs, which is three to four times a typical daily keto budget of 20 to 30g. Even a quarter plantain adds around 20g of net carbs. Plantains do not fit keto in any practical serving size.
Good to know
Plantains are almost always eaten cooked, and preparation shifts the carb impact more than it does with most foods. A green plantain boiled or steamed holds onto resistant starch and digests slower. Frying ripe plantains in oil adds fat calories but does not lower the carb count. Tostones (twice-fried green slices) are a smaller portion per piece than a maduros serving, but the carbs still add up fast. Dried or dehydrated plantain chips concentrate sugar further, often reaching 35g of carbs in a small 30g serving.
Full nutrition (per 100g)
- Calories: 122.0 kcal
- Carbohydrate: 31.89g
- Fiber: 1.7g
- Sugars: 17.51g
- Protein: 1.3g
- Fat: 0.35g
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Get the appFrequently asked questions
How many carbs are in a plantain?
One medium raw plantain (270g) has about 86g of carbohydrate. A cup of sliced plantain (148g) has about 47g of carbs.
How many net carbs are in a plantain?
One medium plantain has about 81g of net carbs (86g total carbs minus 5g fiber). A cup sliced has about 45g of net carbs.
Are plantains higher in carbs than bananas?
Yes. A medium plantain (270g) has about 86g of carbs vs a medium banana's 29g. Per 100g plantain has about 32g of carbs vs a banana's 23g, so plantains are starchier even weight for weight.
Do green plantains have fewer carbs than ripe ones?
Total carbs are about the same, but green plantains have much less free sugar and a lower glycemic index. A green plantain digests slower and causes a gentler blood sugar rise than a yellow or black one.
Are plantains OK for diabetics?
In small portions, preferably green or boiled. A whole plantain is 86g of carbs, which is a large load. Half a boiled green plantain is more manageable and has a lower glycemic effect than a serving of fried ripe maduros.
Are plantains keto?
No. Even a quarter of a medium plantain is around 20g of net carbs, which meets most people's entire daily keto limit.