Raspberries
Very low sugar for a fruit and exceptionally high fiber — among the lowest glycemic load options in the whole index.
FatTonic Facts
Raspberries · per serving 1 cup (123g)
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 2 | −4.4 |
| Sugar (g) | 5 | −4.0 |
| Processing | whole | 0.0 |
| Fiber (g) | 8 | +12.8 |
| Protein (g) | 1 | +0.7 |
| Capped at 100 | raw 105.1 | = 100 |
| Glycemic index | 25 | |
| Carbs (g) | 15 | |
| Fat (g) | 1 |
Score model v1
Nutrients: USDA FoodData Central, record 167755 (Raspberries, raw), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 123 g): carbs 11.9, sugar 4.4, fiber 6.5, protein 1.2, fat 0.7 g.
What this means for fat-burning
Why this score: fiber 8 g set it, +12.8 points. Source: USDA FoodData Central, FDC 167755.
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
Raspberries 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 raspberries spike insulin?
Glycemic load 2 for 1 cup (123g); FatTonic Score 100/100 — it strongly supports fat-burning.
Is raspberries good for fat loss?
Excellent (100/100): raspberries strongly supports fat-burning.
Better in fruit
Raspberries ties for the best in fruit on this index.