Banana
Riper bananas score lower; the fiber and potassium still make it a smart carb.
FatTonic Facts
Banana · per serving 1 medium (120g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 15 | −33.0 |
| Sugar (g) | 14 | −11.2 |
| Processing | whole | 0.0 |
| Fiber (g) | 3 | +4.8 |
| Protein (g) | 1 | +0.7 |
| Glycemic index | 62 | |
| Carbs (g) | 27 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 173944 (Bananas, raw), public domain, checked 2 Oct 2026.
Glycemic index: 62, the median of three glucose-referenced tests in Table A1 of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: no. 959 Banana (Australia) 47; no. 960 Banana (Canada) 62; no. 961 Banana (South Africa) 70. Note: no. 962 is a processed fruit bar; unripe/green banana rows are cooked. Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 51, from no recorded source.
Per 100 g (USDA record; serving 120 g): carbs 22.8, sugar 12.2, fiber 2.6, protein 1.1, fat 0.3 g.
What this means for fat-burning
Why this score: glycemic load 15 set it, −33.0 points. Source: USDA FoodData Central, FDC 173944.
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Among the 200 rated foods
Banana scores 61, rated Good. It scores higher than 35% 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 banana spike insulin?
Glycemic load 15 for 1 medium (120g); FatTonic Score 61/100 — it supports fat-burning.
Is banana good for fat loss?
Good (61/100): banana supports fat-burning.