Brussels Sprouts
A cruciferous vegetable whose fiber and protein hold the glycemic load to almost nothing.
FatTonic Facts
Brussels Sprouts · per serving 1 cup (156g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 1 | −2.2 |
| Sugar (g) | 3 | −2.4 |
| Processing | whole | 0.0 |
| Fiber (g) | 4 | +6.4 |
| Protein (g) | 4 | +2.8 |
| Capped at 100 | raw 104.6 | = 100 |
| Glycemic index | not tested | |
| Carbs (g) | 11 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 169971 (Brussels sprouts, cooked, boiled, drained, without salt), 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 156 g): carbs 7.1, sugar 1.7, fiber 2.6, protein 2.6, fat 0.5 g.
What this means for fat-burning
Why this score: fiber 4 g set it, +6.4 points. Source: USDA FoodData Central, FDC 169971.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Brussels Sprouts 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 brussels sprouts spike insulin?
Glycemic load 1 for 1 cup (156g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is brussels sprouts good for fat loss?
Excellent (100/100): brussels sprouts strongly supports fat-burning.
Better in vegetables
Brussels Sprouts ties for the best in vegetables on this index.