Almonds
Fiber, protein and healthy fat make almonds a near-ideal snack for insulin.
FatTonic Facts
Almonds · per serving 28g (23 nuts)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 6 | +4.2 |
| Capped at 100 | raw 109.8 | = 100 |
| Glycemic index | not tested | |
| Carbs (g) | 6 | |
| Fat (g) | 14 |
Score model v1
Nutrients: USDA FoodData Central, record 170567 (Nuts, almonds), public domain, checked 2 Oct 2026.
Glycemic index: not tested — too little carbohydrate to test (University of Sydney GI FAQ); the score assumes 0.
Per 100 g (USDA record; serving 28 g): carbs 21.6, sugar 4.4, fiber 12.5, protein 21.2, fat 49.9 g.
What this means for fat-burning
Why this score: fiber 4 g set it, +6.4 points. Source: USDA FoodData Central, FDC 170567.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Almonds scores 100, rated Excellent. It scores higher than 75% 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 almonds spike insulin?
Glycemic load 0 for 28g (23 nuts); FatTonic Score 100/100 — it strongly supports fat-burning.
Is almonds good for fat loss?
Excellent (100/100): almonds strongly supports fat-burning.
Better in nuts & seeds
Almonds ties for the best in nuts & seeds on this index.