Baked Beans
Beans keep the GI low, but canned versions add sugar in the sauce — the fiber and protein still keep insulin in check.
FatTonic Facts
Baked Beans · per serving 1/2 cup (130g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 8 | −17.6 |
| Sugar (g) | 10 | −8.0 |
| Processing | processed | −16.0 |
| Fiber (g) | 6 | +9.6 |
| Protein (g) | 6 | +4.2 |
| Glycemic index | 40 | |
| Carbs (g) | 27 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 175182 (Beans, baked, canned, plain or vegetarian), public domain, checked 2 Oct 2026.
Glycemic index: 40, the median of four glucose-referenced tests in Table A1 of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no. 1076 Baked Beans, canned (Canada) 40; no. 1077 Baked Beans, Heinz Vegetarian baked haricot beans (HJ Heinz Company, Dandenong, VIC, Australia) 40; no. 1083 Baked Beans in Tomato sauce (HJ Heinz, Australia) 40; no. 1084 Baked Beans in Tomato sauce, canned, reheated in microwave for 1.5 min (HJ Heinz, Australia) 57. Note: nos. 1078-1082 are flavoured sauces (cheese, barbecue, ham, curry, chilli). Opened 26 Oct 2026; the 2021 edition could not be opened.
Per 100 g (USDA record; serving 130 g): carbs 21.1, sugar 8, fiber 4.1, protein 4.8, fat 0.4 g.
What this means for fat-burning
Why this score: glycemic load 8 set it, −17.6 points. Source: USDA FoodData Central, FDC 175182.
The fiber slows digestion and blunts the insulin response.
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Among the 200 rated foods
Baked Beans scores 72, rated Good. It scores higher than 47% 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 baked beans spike insulin?
Glycemic load 8 for 1/2 cup (130g); FatTonic Score 72/100 — it supports fat-burning.
Is baked beans good for fat loss?
Good (72/100): baked beans supports fat-burning.