The FatTonic Food Index
Every food scored 0–100 on how much it helps or hurts your fat-burning system. Higher is better. Search or filter below.
80+ Excellent 60+ Good 40+ Moderate 20+ Poor Avoid
100
AvocadoFruit · 1/2 fruit (100g)
Excellent
100
BroccoliVegetables · 1 cup (90g)
Excellent
100
SpinachVegetables · 2 cups (60g)
Excellent
100
CauliflowerVegetables · 1 cup (100g)
Excellent
100
ChickpeasLegumes · 1 cup (164g)
Excellent
100
LentilsLegumes · 1 cup cooked (198g)
Excellent
100
Black BeansLegumes · 1 cup (172g)
Excellent
100
Kidney BeansLegumes · 1 cup (177g)
Excellent
100
Chicken BreastProtein · 100g cooked
Excellent
100
SalmonProtein · 100g cooked
Excellent
100
EggsProtein · 2 large (100g)
Excellent
100
AlmondsNuts & Seeds · 28g (23 nuts)
Excellent
100
WalnutsNuts & Seeds · 28g
Excellent
100
Chia SeedsNuts & Seeds · 28g
Excellent
100
Coffee (Black)Drinks · 1 cup
Excellent
100
Green TeaDrinks · 1 cup
Excellent
100
CabbageVegetables · 1 cup shredded (89g)
Excellent
100
EdamameLegumes · 1 cup (155g)
Excellent
100
Cottage CheeseDairy · 1 cup (226g)
Excellent
100
PistachiosNuts & Seeds · 1 oz (28g)
Excellent
100
BlackberriesFruit · 1 cup (144g)
Excellent
100
RaspberriesFruit · 1 cup (123g)
Excellent
100
Green BeansVegetables · 1 cup (125g)
Excellent
100
Split PeasLegumes · 1 cup cooked (196g)
Excellent
100
Navy BeansLegumes · 1 cup cooked (182g)
Excellent
100
Soybeans (Boiled)Legumes · 1 cup cooked (172g)
Excellent
100
PeanutsNuts & Seeds · 28g (about 30 nuts)
Excellent
100
ZucchiniVegetables · 1 cup sliced (124g)
Excellent
100
AsparagusVegetables · 1 cup (134g)
Excellent
100
Brussels SproutsVegetables · 1 cup (156g)
Excellent
100
KaleVegetables · 1 cup cooked (130g)
Excellent
100
Mushrooms (White)Vegetables · 1 cup (70g)
Excellent
100
Lima BeansLegumes · 1 cup cooked (170g)
Excellent
100
Cannellini BeansLegumes · 1 cup cooked (179g)
Excellent
100
Turkey BreastProtein · 100g cooked
Excellent
100
ShrimpProtein · 100g cooked
Excellent
100
Sardines (Canned)Protein · 100g drained
Excellent
100
Pumpkin SeedsNuts & Seeds · 1 oz (28g)
Excellent
100
Passion FruitFruit · 3 fruits (54g)
Excellent
100
CucumberVegetables · 1 cup sliced (104g)
Excellent
100
Mung BeansLegumes · 1 cup cooked (202g)
Excellent
100
PecansNuts & Seeds · 1 oz (28g)
Excellent
100
HazelnutsNuts & Seeds · 1 oz (28g)
Excellent
100
Sunflower SeedsNuts & Seeds · 1 oz (28g)
Excellent
100
Flaxseed (Ground)Nuts & Seeds · 2 tbsp (14g)
Excellent
100
CodProtein · 100g cooked
Excellent
100
Sirloin SteakProtein · 100g cooked (lean)
Excellent
100
Tuna (Canned in Water)Protein · 100g drained
Excellent
100
Ricotta (Part-Skim)Dairy · 1/2 cup (124g)
Excellent
100
OkraVegetables · 1 cup cooked (160g)
Excellent
99
Cheese (Cheddar)Dairy · 40g
Excellent
99
Bell PepperVegetables · 1 cup chopped (149g)
Excellent
99
Pinto BeansLegumes · 1 cup cooked (170g)
Excellent
99
Black-Eyed PeasLegumes · 1 cup cooked (165g)
Excellent
99
EggplantVegetables · 1 cup cooked (99g)
Excellent
99
Mozzarella (Part-Skim)Dairy · 40g
Excellent
98
TomatoVegetables · 1 medium (120g)
Excellent
98
TofuProtein · 100g
Excellent
98
OnionVegetables · 1 medium (110g)
Excellent
97
Greek Yogurt (Plain)Dairy · 170g
Excellent
97
HummusLegumes · 2 tbsp (30g)
Excellent
96
CarrotsVegetables · 1 cup (128g)
Excellent
96
Peanut Butter (Natural)Nuts & Seeds · 2 tbsp (32g)
Excellent
96
GuavaFruit · 1 cup (165g)
Excellent
95
Green PeasVegetables · 1 cup (145g)
Excellent
93
StrawberriesFruit · 1 cup (150g)
Excellent
92
Butternut SquashVegetables · 1 cup cubed (205g)
Excellent
91
CashewsNuts & Seeds · 1 oz (28g)
Excellent
91
GrapefruitFruit · 1/2 medium (120g)
Excellent
90
Apricots (Fresh)Fruit · 3 apricots (105g)
Excellent
88
Soy Milk (Unsweetened)Drinks · 1 cup (240ml)
Excellent
87
BeetrootVegetables · 1 cup cooked (170g)
Excellent
87
PumpkinVegetables · 1 cup cooked (245g)
Excellent
87
Coconut WaterDrinks · 1 cup (240ml)
Excellent
86
Almond Milk (Unsweetened)Drinks · 1 cup (240ml)
Excellent
85
OrangeFruit · 1 medium (130g)
Excellent
84
SteviaSweeteners · 1 tsp
Excellent
83
Popcorn (Air-popped)Snacks · 3 cups (24g)
Excellent
83
PeachFruit · 1 medium (150g)
Excellent
83
BulgurGrains & Bread · 1 cup cooked (180g)
Excellent
83
FalafelLegumes · 3 patties (51g)
Excellent
83
Plums (Fresh)Fruit · 2 plums (132g)
Excellent
82
Dark Chocolate (85%)Snacks · 30g
Excellent
82
NectarineFruit · 1 medium (140g)
Excellent
81
CherriesFruit · 1 cup (150g)
Excellent
81
PomegranateFruit · 1/2 cup arils (87g)
Excellent
81
Dragon FruitFruit · 1 cup (170g)
Excellent
80
Pearl BarleyGrains & Bread · 1 cup cooked (157g)
Excellent
80
KiwiFruit · 2 fruit (140g)
Excellent
80
Kefir (Plain)Dairy · 1 cup (240ml)
Excellent
79
PearFruit · 1 medium (178g)
Good
79
PapayaFruit · 1 cup cubed (145g)
Good
79
ClementineFruit · 2 clementines (148g)
Good
78
WatermelonFruit · 1 cup (150g)
Good
77
Milk (Whole)Dairy · 1 cup (240ml)
Good
76
Pumpernickel BreadGrains & Bread · 1 slice (32g)
Good
75
Whole Grain BreadGrains & Bread · 2 slices (60g)
Good
75
BlueberriesFruit · 1 cup (150g)
Good
75
CantaloupeFruit · 1 cup (160g)
Good
75
Steel-Cut OatsGrains & Bread · 1 cup cooked (234g)
Good
74
AppleFruit · 1 medium (180g)
Good
74
CornVegetables · 1 cup (165g)
Good
74
FarroGrains & Bread · 1 cup cooked (170g)
Good
73
Oatmeal (Rolled Oats)Grains & Bread · 1 cup cooked (240g)
Good
73
BuckwheatGrains & Bread · 1 cup cooked (170g)
Good
73
Lychee (Fresh)Fruit · 10 fruits (100g)
Good
73
ParsnipVegetables · 1 cup cooked (156g)
Good
72
Sweet PotatoVegetables · 1 medium (130g)
Good
72
Baked BeansLegumes · 1/2 cup (130g)
Good
72
Flour TortillaGrains & Bread · 1 medium (49g)
Good
72
Multigrain BreadGrains & Bread · 2 slices (60g)
Good
71
Yam (Boiled)Vegetables · 1 cup cubed (136g)
Good
71
Honeydew MelonFruit · 1 cup diced (170g)
Good
70
PrunesFruit · 5 prunes (40g)
Good
69
Corn TortillaGrains & Bread · 2 tortillas (52g)
Good
69
Cassava (Boiled)Vegetables · 1/2 cup (100g)
Good
68
BananaFruit · 1 medium (120g)
Good
67
Maple SyrupSweeteners · 1 tbsp (20g)
Good
66
BeerDrinks · 1 can (355ml)
Good
66
Oat MilkDrinks · 1 cup (240ml)
Good
66
Dried ApricotsFruit · 1/4 cup (40g)
Good
65
Sourdough BreadGrains & Bread · 1 slice (50g)
Good
65
Whole Wheat PastaGrains & Bread · 1 cup cooked (140g)
Good
65
PineappleFruit · 1 cup chunks (165g)
Good
65
PersimmonFruit · 1 fruit (168g)
Good
64
QuinoaGrains & Bread · 1 cup cooked (185g)
Good
64
Rye BreadGrains & Bread · 2 slices (60g)
Good
64
Soba NoodlesGrains & Bread · 1 cup cooked (114g)
Good
63
MangoFruit · 1 cup (165g)
Good
61
Potato ChipsSnacks · 28g
Good
61
Wild RiceGrains & Bread · 1 cup cooked (164g)
Good
61
Coconut SugarSweeteners · 1 tbsp (12g)
Good
59
Agave SyrupSweeteners · 1 tbsp (21g)
Moderate
59
Saltine CrackersSnacks · 5 crackers (15g)
Moderate
58
Rice CakesSnacks · 2 cakes (18g)
Moderate
58
Tortilla ChipsSnacks · 28g (about 10 chips)
Moderate
56
HoneySweeteners · 1 tbsp (21g)
Moderate
56
Polenta (Cooked Cornmeal)Grains & Bread · 1 cup cooked (240g)
Moderate
54
CheeriosGrains & Bread · 1 cup (28g)
Moderate
51
GrapesFruit · 1 cup (150g)
Moderate
51
Bran FlakesGrains & Bread · 3/4 cup (30g)
Moderate
51
Shredded WheatGrains & Bread · 2 biscuits (44g)
Moderate
49
Pasta (White)Grains & Bread · 1 cup cooked (140g)
Moderate
49
Ice CreamSnacks · 1/2 cup (65g)
Moderate
49
Table SugarSweeteners · 1 tbsp (12g)
Moderate
49
MuesliGrains & Bread · 1/2 cup (60g)
Moderate
49
Digestive BiscuitsSnacks · 2 biscuits (30g)
Moderate
48
WeetabixGrains & Bread · 2 biscuits (38g)
Moderate
47
Dried FigsFruit · 1/4 cup (50g)
Moderate
46
Special KGrains & Bread · 1 cup (31g)
Moderate
45
Flavored YogurtDairy · 170g
Moderate
45
Hamburger BunGrains & Bread · 1 bun (52g)
Moderate
45
Grits (Corn)Grains & Bread · 1 cup cooked (240g)
Moderate
45
Chocolate Chip CookiesSnacks · 2 cookies (32g)
Moderate
43
CouscousGrains & Bread · 1 cup cooked (157g)
Moderate
43
Rice NoodlesGrains & Bread · 1 cup cooked (176g)
Moderate
43
Granola BarSnacks · 1 bar (35g)
Moderate
42
PretzelsSnacks · 1 oz (30g)
Moderate
41
Pita Bread (White)Grains & Bread · 1 pita (60g)
Moderate
41
English MuffinGrains & Bread · 1 muffin (57g)
Moderate
40
Brown RiceGrains & Bread · 1 cup cooked (150g)
Moderate
40
Orange JuiceDrinks · 1 cup (240ml)
Moderate
40
Milk ChocolateSnacks · 40g
Moderate
39
Basmati RiceGrains & Bread · 1 cup cooked (150g)
Poor
39
CroissantGrains & Bread · 1 medium (60g)
Poor
39
Plantain (Boiled)Vegetables · 1 cup (150g)
Poor
38
White Potato (Baked)Vegetables · 1 medium (170g)
Poor
38
Millet (Cooked)Grains & Bread · 1 cup cooked (174g)
Poor
38
Udon NoodlesGrains & Bread · 1 cup cooked (180g)
Poor
37
PancakesGrains & Bread · 2 medium (80g)
Poor
37
Graham CrackersSnacks · 2 sheets (28g)
Poor
36
DatesFruit · 2 dates (48g)
Poor
36
Rice MilkDrinks · 1 cup (240ml)
Poor
35
CornflakesGrains & Bread · 1 cup (30g)
Poor
34
White BreadGrains & Bread · 2 slices (60g)
Poor
33
Apple JuiceDrinks · 1 cup (240ml)
Poor
33
Waffle (Frozen)Grains & Bread · 2 waffles (70g)
Poor
31
Instant Mashed PotatoVegetables · 1 cup (210g)
Poor
30
Instant OatmealGrains & Bread · 1 packet (40g)
Poor
30
MarshmallowsSnacks · 4 pieces (28g)
Poor
29
RaisinsFruit · small box (43g)
Poor
28
Instant Ramen NoodlesGrains & Bread · 1 pack (85g)
Poor
28
Glazed DoughnutSnacks · 1 doughnut (60g)
Poor
25
GnocchiGrains & Bread · 1 cup (150g)
Poor
24
Snickers BarSnacks · 1 bar (52g)
Poor
22
Sweetened GranolaSnacks · 1/2 cup (55g)
Poor
21
Rice KrispiesGrains & Bread · 1 cup (33g)
Poor
18
White RiceGrains & Bread · 1 cup cooked (150g)
Avoid
16
French FriesSnacks · 1 medium (117g)
Avoid
16
Jelly BeansSnacks · 28g (about 10 beans)
Avoid
16
Baguette (White)Grains & Bread · 1/3 baguette (60g)
Avoid
14
Naan BreadGrains & Bread · 1 piece (90g)
Avoid
10
Energy DrinkDrinks · 1 can (250ml)
Avoid
3
Jasmine RiceGrains & Bread · 1 cup cooked (150g)
Avoid
1
Cola / SodaDrinks · 1 can (330ml)
Avoid
1
BagelGrains & Bread · 1 plain (100g)
Avoid
1
Sports DrinkDrinks · 1 bottle (500ml)
Avoid
1
Blueberry MuffinSnacks · 1 muffin (113g)
Avoid
1
Cranberry Juice CocktailDrinks · 1 cup (253g)
Avoid
1
Gummy CandySnacks · 15 pieces (40g)
Avoid
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How the FatTonic Score works
Each score starts at 100 and is adjusted by the factors that determine a food's effect on insulin and fat-burning: glycemic load and sugar pull it down, fiber and protein push it up, and ultra-processing is penalized. It is deliberately transparent so you can see exactly why a food scores the way it does — open any food page for the full breakdown.
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