Hamburger Bun
Soft refined-flour roll with added sugar and little fiber, so it raises insulin quickly.
FatTonic Facts
Hamburger Bun · per serving 1 bun (52g)
Moderate · is neutral for fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 15 | −33.0 |
| Sugar (g) | 4 | −3.2 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 1 | +1.6 |
| Protein (g) | 5 | +3.5 |
| Glycemic index | no published test found | |
| Carbs (g) | 26 | |
| Fat (g) | 3 |
Score model v1
Nutrients: USDA FoodData Central, record 172796 (Rolls, hamburger or hotdog, plain), public domain, checked 2 Oct 2026.
Glycemic index: no published test found. Searched 28 Oct 2026 in Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008: Table A1 tests only 100% whole-wheat burger buns and hot-dog rolls (nos. 144-145); FatTonic's record is a plain white bun. The score still uses 61, a value with no recorded source, until a test is found.
Per 100 g (USDA record; serving 52 g): carbs 50.1, sugar 7.3, fiber 1.8, protein 9.8, fat 3.9 g.
What this means for fat-burning
Why this score: glycemic load 15 set it, −33.0 points. Source: USDA FoodData Central, FDC 172796.
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
Hamburger Bun scores 45, rated Moderate. It scores higher than 23% 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 hamburger bun spike insulin?
Glycemic load 15 for 1 bun (52g); FatTonic Score 45/100 — it is neutral for fat-burning.
Is hamburger bun good for fat loss?
Moderate (45/100): hamburger bun is neutral for fat-burning.