Asparagus
Low carbohydrate, high fiber and a little protein make it a near-free food for keeping insulin low.
FatTonic Facts
Asparagus · per serving 1 cup (134g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 2 | −1.6 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 3 | +2.1 |
| Capped at 100 | raw 105.3 | = 100 |
| Glycemic index | not tested | |
| Carbs (g) | 5 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 168389 (Asparagus, raw), public domain, checked 2 Oct 2026.
Glycemic index: not tested — too little carbohydrate to test (University of Sydney GI FAQ); the score assumes 15.
Per 100 g (USDA record; serving 134 g): carbs 3.9, sugar 1.9, fiber 2.1, protein 2.2, fat 0.1 g.
What this means for fat-burning
Why this score: fiber 3 g set it, +4.8 points. Source: USDA FoodData Central, FDC 168389.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Asparagus 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 asparagus spike insulin?
Glycemic load 0 for 1 cup (134g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is asparagus good for fat loss?
Excellent (100/100): asparagus strongly supports fat-burning.
Better in vegetables
Asparagus ties for the best in vegetables on this index.