Blueberry Muffin
A bakery muffin is essentially cake — the large carb-and-sugar load drives a big glucose and insulin response.
FatTonic Facts
Blueberry Muffin · per serving 1 muffin (113g)
Avoid · strongly works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 29 | −63.8 |
| Sugar (g) | 36 | −28.8 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 6 | +4.2 |
| Floored at 1 | raw -9.2 | = 1 |
| Glycemic index | 50 | |
| Carbs (g) | 60 | |
| Fat (g) | 18 |
Score model v1
Nutrients: USDA FoodData Central, record 172765 (Muffins, blueberry, commercially prepared (Includes mini-muffins)), public domain, checked 2 Oct 2026.
Glycemic index: 50, from one test: “Blueberry muffin (Sara Lee Bakery, Australia)”, Table A1 no. 20 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing International Diabetes Institute (Melbourne, Australia), unpublished observations, 2006-2007. Note: No. 21 is a 10-grain muffin (different recipe), no. 16 an apple-blueberry muffin. Opened 26 Oct 2026; the 2021 edition could not be opened. Until 26 Oct 2026 this page used 59, from no recorded source.
Per 100 g (USDA record; serving 113 g): carbs 53, sugar 31.5, fiber 1.1, protein 4.5, fat 16.1 g.
What this means for fat-burning
Why this score: glycemic load 29 set it, −63.8 points. Source: USDA FoodData Central, FDC 172765.
Its high sugar content is the main reason to keep portions in check. Being ultra-processed, it is also easy to overeat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Blueberry Muffin scores 1, rated Avoid. It scores higher than 0% 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 blueberry muffin spike insulin?
Glycemic load 29 for 1 muffin (113g); FatTonic Score 1/100 — it strongly works against fat-burning.
Is blueberry muffin good for fat loss?
Avoid (1/100): blueberry muffin strongly works against fat-burning.