KETO VERDICTLIMIT
Plantains are very limited on keto. At ~34.5g net carbs per 100g (and typical portions are larger), even a small serving uses up most of a daily carb budget—more so when fried or very ripe. Keep portions tiny and track carefully.
Is Plantain Keto?
Tropical
YOUR PORTION
How much are you having?
Scale the published reference values to your portion.
Per 100 g (as listed by source). Curated estimate; estimated values.
How this is calculated
total carbohydrate - fiber. Each published value is multiplied by your portion divided by the reference amount. No extra fiber, sugar alcohol or allulose deductions are applied here.
Grams and milliliters are not interchangeable. Household measures require a food-specific conversion; check your scale or product label.
34.5gnet carbs in your portion
- Total carbs
- 36.7g
- Fiber
- 2.2g
- Protein
- 1.3g
- Fat
- 0.4g
- Calories
- 122
Plantains are very limited on keto. At ~34.5g net carbs per 100g (and typical portions are larger), even a small serving uses up most of a daily carb budget—more so when fried or very ripe. Keep portions tiny and track carefully.
- Net carbs (100 g)34.5g
- Protein (100 g)1.3g
- Fat (100 g)0.4g
- Keto verdictLimit portions
NUTRITION FACTS
Per 100 g (as listed by source)
Net Carbs
34.5g
Total Carbs
36.7g
Fiber
2.2g
Protein
1.3g
Fat
0.4g
Calories
122
Source: Curated estimate
Source fit: curated estimate; not an exact source match
Net-carb calculation: total carbohydrate - fiber
A USDA reference record exists, but the displayed basis or macros do not directly reproduce it, so KetoLens does not attribute these values to USDA. Check the current label for packaged products.
Nutrition record reviewed 2026-07-09. Maintained by KetoLens Team.
WHY TO LIMIT IT ON KETO
- Very high net carbs (~34.5g/100g) exceed most keto daily limits
- This item contains the nutrients or compounds listed above; evidence for specific health outcomes depends on dose, preparation, and individual context.
- 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
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.