Plantain (Boiled)
A starchy cooking banana; ripe boiled plantain carries a high carbohydrate load, so portion size drives its glucose impact.
FatTonic Facts
Plantain (Boiled) · per serving 1 cup (150g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 25 | −55.0 |
| Sugar (g) | 26 | −20.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 55 | |
| Carbs (g) | 48 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 2709558 (Plantain, cooked, no added fat), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 150 g): carbs 31.8, sugar 17.5, fiber 1.7, protein 1.3, fat 0.4 g.
What this means for fat-burning
Why this score: glycemic load 25 set it, −55.0 points. Source: USDA FoodData Central, FDC 2709558.
Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Plantain (Boiled) scores 30, rated Poor. It scores higher than 11% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does plantain (boiled) spike insulin?
Glycemic load 25 for 1 cup (150g); FatTonic Score 30/100 — it works against fat-burning.
Is plantain (boiled) good for fat loss?
Poor (30/100): plantain (boiled) works against fat-burning.