Apple
Low GI thanks to fiber and slow-absorbing fructose.
FatTonic Facts
Apple · per serving 1 medium (180g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 19 | −15.2 |
| Processing | whole | 0.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 39 | |
| Carbs (g) | 25 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 171688 (Apples, raw, with skin), public domain, checked 2 Oct 2026.
Glycemic index: 39, from one test: “Apple, Golden Delicious (Canada)”, Table A1 no. 945 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Jenkins DJA, Wolever TMS, Taylor RH, Barker H, Fielden H, Baldwin JM, Bowling AC, Newman HC, Jenkins AL, Goff DV. Glycemic index of foods: a physiological basis for carbohydrate exchange. Am J Clin Nutr 1981; 34: 362-6. Note: nos. 946 dried and 947 canned are not raw apple. Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 36, from no recorded source.
Per 100 g (USDA record; serving 180 g): carbs 13.8, sugar 10.4, fiber 2.4, protein 0.3, fat 0.2 g.
What this means for fat-burning
Why this score: glycemic load 8 set it, −17.6 points. Source: USDA FoodData Central, FDC 171688.
The fiber slows digestion and blunts the insulin response. Its high sugar content is the main reason to keep portions in check.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Apple scores 74, rated Good. It scores higher than 50% 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 apple spike insulin?
Glycemic load 8 for 1 medium (180g); FatTonic Score 74/100 — it supports fat-burning.
Is apple good for fat loss?
Good (74/100): apple supports fat-burning.