How many carbs are in a Plantain?
A 1 medium (179g) serving of Plantain contains 57.2g of total carbs (53.7g net carbs), 22g sugar, 218 calories, 1.6g protein, 0.2g fat and 3.5g fiber.
- Calories
- 218 cal
- Carbohydrates
- 57.2 g
- of which Sugars
- 22 g
- Fiber
- 3.5 g
- Net carbs
- 53.7 g
- Protein
- 1.6 g
- Fat
- 0.2 g
Plantain nutrition at a glance
Per 1 medium (179g), Plantain delivers about 11% of a 2,000-calorie daily reference, 21% of the 275g daily carbohydrate reference and 13% of the 28g daily fiber reference. Sugar sits at 44% of the 50g added-sugar reference and protein contributes 3% of the 50g protein reference.
- Calories
- 122
- Carbs
- 32 g
- Sugar
- 12.3 g
- Protein
- 0.9 g
- Fat
- 0.1 g
- Fiber
- 2 g
Blood-sugar impact of Plantain
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
With 57.2g total carbs and 3.5g fiber, the net-carb figure for a 1 medium (179g) serving works out to roughly 53.7g — this is the number most keto and low-carb tracking apps use. If you're managing type 2 diabetes, pre-diabetes or reactive hypoglycemia, use total carbs for insulin dosing calculations and treat net carbs as a rough guide for meal planning.
Ways to eat Plantain
- Treat plantain as your main carb source for the meal — skip additional bread, rice or pasta on the side.
- Split a full serving of plantain into two smaller portions to keep post-meal glucose steadier.
- Pair plantain with 20–30g of protein and some healthy fat to flatten the blood-sugar response.
Frequently asked questions
Is Plantain keto-friendly?
Not really. 53.7g net carbs per 1 medium (179g) exceeds a full-day keto allowance for most people. It's a much better fit for a low-carb (100–150g/day) or balanced plan.
How many carbs in Plantain per 100 grams?
About 32g of carbs, 12.3g sugar and 122 calories per 100g of Plantain.
How does Plantain affect blood sugar?
The fiber content slows glucose absorption, so the real glycemic impact is lower than the raw carb count suggests. A good option for steady energy.
Is Plantain good for weight loss?
A serving delivers 218 calories with 1.6g protein and 3.5g fiber. Foods that are relatively high in protein and fiber per calorie tend to be more filling — with a 2% combined protein-plus-fiber-to-calorie ratio, Plantain is best paired with a lean protein or vegetables so the meal keeps you full for longer.
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Open scannerSources & how these numbers are calculated
Nutrition values are consensus averages compiled from the USDA FoodData Central database for a typical 1 medium (179g) serving of Plantain. Actual values vary with brand, variety, ripeness and preparation — always check the label on packaged products. Daily-value percentages reference the U.S. FDA 2,000-calorie adult reference (275g carbs, 50g added sugar, 50g protein, 78g fat, 28g fiber).
Content reviewed by Carb Lens editorial. Read our editorial policy for how we source, review and update food data.