Plantain
Low GI
GL 15.6 per typical piece (120 g) · GL 13 per 100 g
- Moderate glycemic index
- High total carbohydrates
Plantain has a glycemic index of 40 (Low). One typical piece (120 g) adds a glycemic load of 15.6.
Updated Oct 19, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 0.5 per 100 g Zucchini is much lower in carbohydrates and sugars, making it better for blood sugar control.
Zucchini - GL 5 per 100 g Green apples have a lower glycemic load and less sugar compared to plantains.
Green apple - GL 1 per 100 g Cauliflower is extremely low in carbohydrates and glycemic load, supporting better insulin sensitivity.
Cauliflower
Forms of Plantain
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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) | 14.98 g |
| Natural | 15 g |
| Added | 0 g |
| Fiber | 2.3 g |
| Soluble | 0.7 g |
| Insoluble | 1.6 g |
| Protein | 1.3 g |
| Fat | 0.4 g |
| Saturated | 0.1 g |
| Unsaturated | 0.3 g |
| Sodium | 4 mg |
Processing Level
Why this score?
- Moderate glycemic index
- Contains fiber
- Minimally processed
- High total carbohydrates
- Significant sugar content
- Moderate glycemic load
Allergens
No EU-14 allergen listed
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Plantain?
Plantain has a glycemic index of 40 (Low). One typical piece (120 g) has a glycemic load of 15.6; per 100 g the glycemic load is 13.
Is Plantain good for people with insulin resistance?
Plantain has a low glycemic index (40), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Plantain has the lowest glycemic load?
Plantain has the lowest glycemic load of all forms of Plantain in this database (13 per 100 g).
Check Plantain in the Logi app, with your portion.
