Plantain glycemic index
Plantain has a glycemic index of 40, which is low. A 120 g serving (half a plantain) has a glycemic load of 15 (medium).
Also known as: green plantain
- Serving120 g
- Available carbs36 g
- Fiber2 g
- Sugars21 g
- Protein1.6 g
- Calories146 kcal
Serving: half a plantain.
What to know
Green plantain is rich in resistant starch and tested low GI, while ripe, sweet plantain tested much higher. Boiled green plantain is the gentlest option for blood sugar.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 15 g | 6 | Low |
| 100 g | 30 g | 12 | Medium |
| 120 g · half a plantain | 36 g | 14 | Medium |
| 240 g · double serving | 72 g | 29 | High |
What the studies found
The value of 40 is the median of 10 published measurements in the International Tables of Glycemic Index (2021). Results range from 24 to 90. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 24 · Nigeria 2017
- 39 · Jamaica 2005
- 39 · n/a 2017
- 40 · Jamaica 2005
- 40 · Ghana 1997
- 41 · Ghana 1999
- 66 · Jamaica 2005
- 68 · Fiji 2004
- 88 · n/a 2017
- 90 · Jamaica 2005
Plantain compared with other vegetables & tubers
Similar low-GI foods
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Frequently asked questions
Is plantain low glycemic?
Yes. With a GI of 40, plantain is in the low range (55 or less).
What is the glycemic load of plantain?
A 120 g serving (half a plantain) has a glycemic load of 15, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat plantain?
With a GI of 40 and a medium glycemic load per serving, plantain can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in plantain?
A 120 g serving has about 38 g of total carbohydrate, including 2 g of fiber, leaving 36.2 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 31.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (120 g) | |
|---|---|---|
| Calories | 122 kcal | 146 kcal |
| Carbohydrates | 32 g | 38 g |
| Available carbs | 30 g | 36 g |
| Fiber | 1.7 g | 2 g |
| Sugars | 18 g | 21 g |
| Protein | 1.3 g | 1.6 g |
| Fat | 0.4 g | 0.4 g |
Source: USDA FoodData Central, Plantains, yellow, raw (SR Legacy, FDC 169130). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.