◐ FatTonic

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 99 Cheese (Cheddar)Dairy · 40g Excellent 98 TomatoVegetables · 1 medium (120g) Excellent 98 TofuProtein · 100g 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 95 Green PeasVegetables · 1 cup (145g) Excellent 93 StrawberriesFruit · 1 cup (150g) Excellent 85 OrangeFruit · 1 medium (130g) Excellent 84 SteviaSweeteners · 1 tsp Excellent 83 Popcorn (Air-popped)Snacks · 3 cups (24g) Excellent 82 Dark Chocolate (85%)Snacks · 30g Excellent 78 WatermelonFruit · 1 cup (150g) Good 77 Milk (Whole)Dairy · 1 cup (240ml) Good 75 Whole Grain BreadGrains & Bread · 2 slices (60g) Good 75 BlueberriesFruit · 1 cup (150g) Good 74 AppleFruit · 1 medium (180g) Good 74 CornVegetables · 1 cup (165g) Good 73 Oatmeal (Rolled Oats)Grains & Bread · 1 cup cooked (240g) Good 72 Sweet PotatoVegetables · 1 medium (130g) Good 68 BananaFruit · 1 medium (120g) Good 67 Maple SyrupSweeteners · 1 tbsp (20g) Good 66 BeerDrinks · 1 can (355ml) Good 65 Sourdough BreadGrains & Bread · 1 slice (50g) Good 64 QuinoaGrains & Bread · 1 cup cooked (185g) Good 63 MangoFruit · 1 cup (165g) Good 61 Potato ChipsSnacks · 28g Good 56 HoneySweeteners · 1 tbsp (21g) Moderate 51 GrapesFruit · 1 cup (150g) 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 45 Flavored YogurtDairy · 170g Moderate 40 Brown RiceGrains & Bread · 1 cup cooked (150g) Moderate 40 Orange JuiceDrinks · 1 cup (240ml) Moderate 40 Milk ChocolateSnacks · 40g Moderate 38 White Potato (Baked)Vegetables · 1 medium (170g) Poor 36 DatesFruit · 2 dates (48g) Poor 35 CornflakesGrains & Bread · 1 cup (30g) Poor 34 White BreadGrains & Bread · 2 slices (60g) Poor 30 Instant OatmealGrains & Bread · 1 packet (40g) Poor 18 White RiceGrains & Bread · 1 cup cooked (150g) Avoid 1 Cola / SodaDrinks · 1 can (330ml) Avoid 1 BagelGrains & Bread · 1 plain (100g) Avoid

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.