White Bread
Refined wheat flour digests fast and drives a steep insulin response.
FatTonic Facts
White Bread · per serving 2 slices (60g)
Poor · works against fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 21 | −46.2 |
| Sugar (g) | 3 | −2.4 |
| Processing | ultra-processed | −24.0 |
| Fiber (g) | 2 | +3.2 |
| Protein (g) | 5 | +3.5 |
| Glycemic index | 75 | |
| Carbs (g) | 30 | |
| Fat (g) | 2 |
Score model v1
Nutrients: USDA FoodData Central, record 174924 (Bread, white, commercially prepared (includes soft bread crumbs)), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 60 g): carbs 49.4, sugar 5.7, fiber 2.7, protein 8.9, fat 3.3 g.
What this means for fat-burning
Why this score: glycemic load 21 set it, −46.2 points. Source: USDA FoodData Central, FDC 174924.
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
White Bread scores 34, rated Poor. It scores higher than 13% 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 white bread spike insulin?
Glycemic load 21 for 2 slices (60g); FatTonic Score 34/100 — it works against fat-burning.
Is white bread good for fat loss?
Poor (34/100): white bread works against fat-burning.