Boiled plantain
Medium GI
GL 21.6 per typical piece (120 g) · GL 18 per 100 g
- Source of complex carbohydrates
- Moderate glycemic load
Boiled plantain has a glycemic index of 55, higher than plain Plantain (40). One typical piece (120 g) adds a glycemic load of 21.6.
Updated Jul 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- Steamed and mashed cauliflowerGL 1 per 100 g Cauliflower mash provides a significantly lower glycemic impact (GL 1 vs 18) while serving as a similar starchy-textured side dish.
- Steamed and mashed or cubed celeriac (celery root)GL 3 per 100 g Steamed celeriac offers a much lower glycemic load (GL 3 vs 18) and a similar root-vegetable mouthfeel.
- GL 6 per 100 g Roasted butternut squash is a nutrient-dense alternative that reduces the glycemic load by two-thirds compared to boiled plantain.
Roasted butternut squash
Forms of Plantain
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Boiled plantain is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 122 kcal |
| Carbohydrates | 31.9 g |
| Sugars (Total) | 14.9 g |
| Natural | 14.9 g |
| Added | 0 g |
| Fiber | 2.3 g |
| Soluble | 0.7 g |
| Insoluble | 1.6 g |
| Protein | 1.3 g |
| Fat | 0.2 g |
| Saturated | 0.05 g |
| Unsaturated | 0.15 g |
| Sodium | 3 mg |
Processing Level
Why this score?
- Source of complex carbohydrates
- Contains dietary fiber
- Low in fat
- Moderate glycemic load
- Low protein content
- Not a significant source of micronutrients
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Boiled plantain?
Boiled plantain has a glycemic index of 55 (Moderate). One typical piece (120 g) has a glycemic load of 21.6; per 100 g the glycemic load is 18.
Is Boiled plantain good for people with insulin resistance?
Boiled plantain has a medium glycemic index (55). It fits in moderation, ideally with protein or fat; a lower-load alternative is Steamed and mashed cauliflower.
Which form of Plantain has the lowest glycemic load?
Among the forms of Plantain in this database, Plantain has the lowest glycemic load (13 per 100 g).
Check Boiled plantain in the Logi app, with your portion.
