Baked Sweet Ripe Plantains (Maduros)
Quick answer
A medium portion of Baked Sweet Ripe Plantains (Maduros) (100 g) contains 140 kcal, with 30.7 g of net carbohydrates and 1.3 g of protein. Its glycemic index is 62 (Medium) for how fast it raises blood sugar, while its glycemic load per portion is 19 (Medium) for its actual effect.
- Carbs33 g86%
- Protein1.3 g3.4%
- Fat1.8 g10.6%
- Fibre2.3 g
Percentages of total energy (calories)
Slices of ripe, black-skinned plantain baked slowly in the oven; as the fruit ripens its starch turns into natural sugars that caramelise in the heat, giving an intense sweetness and a medium glycemic index (62).
💡 Smart Nutritional Guidance
Consumption advice
Baking without added sugar brings out the natural sweetness and saves a lot of fat compared with traditional Latin American deep frying.
Best preparation methods
Eat them with a protein source such as black beans to temper the absorption of their natural sugars.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 140 kcal | 140 kcal |
| Protein | 1.3 g | 1.3 g |
| Carbohydrate | 33 g | 33 g |
| Available carbohydrate | 30.7 g | 30.7 g |
| Fat | 1.8 g | 1.8 g |
| Dietary fibre | 2.3 g | 2.3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Latin American dishes with a glycemic index (9), it ranks 7 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Baked Sweet Ripe Plantains (Maduros) good for weight loss?
It can fit a balanced plan with portion control: a 100 g portion gives 140 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Baked Sweet Ripe Plantains (Maduros) affect blood sugar?
Its glycemic index is 62 (Medium), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 19 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Baked Sweet Ripe Plantains (Maduros)?
A typical 100 g portion of Baked Sweet Ripe Plantains (Maduros) provides about 140 kcal, 1.3 g protein, 33 g carbohydrate, 1.8 g fat and 2.3 g fibre.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.