KETO VERDICTNO
Plantains are not keto-friendly. At ~30g net carbs per 100g (and typical portions are larger), they’ll quickly exceed daily carb limits—even more so when fried or very ripe.
Is Plantain Keto?
Tropical
Plantains are not keto-friendly. At ~30g net carbs per 100g (and typical portions are larger), they’ll quickly exceed daily carb limits—even more so when fried or very ripe.
- Net carbs (100g)29.6g
- Protein (100g)1.3g
- Fat (100g)0.4g
- Keto verdictNot keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
29.6g
Total Carbs
31.9g
Fiber
2.3g
Protein
1.3g
Fat
0.4g
Calories
122
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Very high net carbs (~30g/100g) exceed most keto daily limits
- Starchy composition similar to potatoes with high glycemic load
- Frying/dehydrating concentrates carbs per bite and adds calories
- Minimal fat content offers no ketogenic advantage
- Typical servings (100–200g) magnify carb impact
- Riper plantains are sweeter and higher in sugar per portion
HEALTH BENEFITS
- Good potassium source for muscle and heart function (outside strict keto)
- Unripe (green) plantains contain resistant starch that may support gut health
- Provides vitamin A for vision and immune support
- Contains vitamin C with antioxidant activity
- Offers vitamin B6 for energy metabolism and brain function
- Provides magnesium contributing to bone health and energy production
PREPARATION SUGGESTIONS
AVOID ON STANDARD KETO
Skip plantains on standard ketogenic diets to maintain ketosis.
CYCLICAL/TARGETED KETO
Reserve small amounts for planned carb refeed days or post-workout (TKD/CKD).
MINIMAL GREEN PLANTAIN
If used, a tiny portion of boiled green plantain for resistant starch—still track carbs.
PLANTAIN CHIPS WARNING
Chips are highly concentrated carbs and often fried—avoid.
TRADITIONAL DISHES
Favorites like tostones/maduros are not keto-compatible; choose low-carb sides instead.
KETO ALTERNATIVES
Use radish chips, jicama fries, zucchini rounds, or riced cauliflower in recipes.