Fried Green Plantain Tostones (Patacones)
Quick answer
A medium portion of Fried Green Plantain Tostones (Patacones) (100 g) contains 175 kcal, with 28.5 g of net carbohydrates and 1.5 g of protein. Its glycemic index is 50 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 14.2 (Medium) for its actual effect.
- Carbs31 g67.4%
- Protein1.5 g3.3%
- Fat6 g29.3%
- Fibre2.5 g
Percentages of total energy (calories)
Slices of unripe green plantain, fried, flattened and fried again until crisp and golden; rich in resistant starch, which slows digestion and gives a low glycemic index (50).
💡 Smart Nutritional Guidance
Consumption advice
Cooking them in an air fryer with a light spray of olive oil gives excellent crunch with half the fat.
Best preparation methods
A great alternative to regular potato crisps, with far fewer calories and less fat per 100 g.
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 | 175 kcal | 175 kcal |
| Protein | 1.5 g | 1.5 g |
| Carbohydrate | 31 g | 31 g |
| Available carbohydrate | 28.5 g | 28.5 g |
| Fat | 6 g | 6 g |
| Dietary fibre | 2.5 g | 2.5 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 3 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Fried Green Plantain Tostones (Patacones) good for weight loss?
It can fit a balanced plan with portion control: a 100 g portion gives 175 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Fried Green Plantain Tostones (Patacones) affect blood sugar?
Its glycemic index is 50 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 14.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Fried Green Plantain Tostones (Patacones)?
A typical 100 g portion of Fried Green Plantain Tostones (Patacones) provides about 175 kcal, 1.5 g protein, 31 g carbohydrate, 6 g fat and 2.5 g fibre.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
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.