Fat Burning Index of Foods

You'll find the complete list of foods on the bottom of the page.

While FBIndex of a food does not depend on its quantities, when you combine two of them, use gram-for-gram principle. For example, you want to combine cornbread (FBIndex=0.314) and butter butter (FBIndex=8.45) If you take 10 grams (2 pats) of bread and 10 grams of butter, the combination will result in 'butter:bread=1:1'

FBIndex=(8.45 + 0.314) : 2 = 4.38 (very high FBIndex)

For 100 g bread and 10 g butter the ratio will be 'butter:bread=0.1:1'

FBIndex=(845 : 10 + 0.314) : 2 = 0.057 (very low FBIndex)

For a sufficient FBIndex, you can take 1/3 of 100-g slice of bread and two pats butter and have:

FBIndex=(8.45 : 3 + 0.314) : 2 = 1.56

You can calculate FBIndexs for three and more ingredients using the following FBIndex list. For any practical need, it is enough if you take two digits after comma.

BETTER FOOD CHOICES.

Try to substitute foods with lower FBIndexs with foods with higher FBIndexs, for example:

Potato 0.045 -> Cauliflower 0.283
Carrot 0.076 -> Broccoli stems 0.405
Onions 0.082 -> Endive 0.483
Cucumber 0.163 -> Radishes 0.479
Cabbage, white 0.228 -> Cabbage, Chinese 0.847
Mango 0.031 -> Avocado 1.965
Rice 0.042 -> Bulgur 0.102
Bran, Oat 0.232 -> Bran, Corn 0.845
Tuna canned in water 0.875 -> Sardines canned in oil 1.51
Cod 0.905 -> Sablefish 2.27
Tenderloin, pork 1.092 -> Spareribs, pork 2.172
Leg, lamb 1.245 -> Ground lamb 1.897
Top round steak, beef 1.08 -> Short ribs ,beef 1.651
Egg white 0.735 -> Whole egg 1.643
Whole milk 0.703 -> Heavy cream 4.575
Cottage cheese 0.995 -> Ricotta cheese 1.613

Bloody Mary 0.083 -> Whiskey 2.125
Dessert wine 0.0003 -> White dry wine 0.0013

Whole grain bread 0.096
Whole grain bread 1 kg-loaf, baked with 1/2 cup
sunflower seeds and 1/2 cup flaxseed 1.162
Whole grain sunflower/flaxseed bread, 1 slice (50 g) + 1 pat (5 g) butter 2.077

INCREASING FBIndexs OF RECIPES. EXAMPLES:

1) Strawberries have low FBIndex=0.133 but combining them with foods with higher FBIndexs you can significantly increase resulting FBIndexs:

Strawberries and cream 1 c creams 1/2 c berries
FBIndex=0.5346267333.741999403
Strawberries and cream 1/2:1/2 creams:berries FBIndex=0.5346267333.213600334
Yogurt and Strawberries, with cream 1 cup + 1/4 cup +1/2 cup FBIndex=0.5346267331.937935687

Greek Shrimp And Feta (see the entire modified recipe below)

Initial recipe, FBIndex=0.534626733
Greek Shrimp And Feta minus tomatoes
FBIndex=0.5346267330.606139657
Greek Shrimp And Feta minus tomatoes + extra olive oil FBIndex=0.5346267331.137600953
Greek Shrimp And Feta minus tomatoes + olive oil + extra feta FBIndex=0.5346267331.732297257
Seafood Naples (see the entire modified recipe below) Initial recipe, FBIndex=0.62450627
Seafood Naples minus barley x2 mushrooms FBIndex=1.37542955
Seafood Naples minus barley x2 mushrooms x2 cream FBIndex=1.868854856

Jambalaya (see the entire modified recipe below) Initial recipe, FBIndex=1.066074628
Jambalaya minus 1 c broth + 1/3 c olive oil FBIndex=1.549557042

Greek Shrimp And Feta 1.73

1/2 c olive oil
1 md onion, chop
1 clove garlic, mince
1 can puree sauce, thick
6 oz tomato paste
1/4 c dry wine
2 tablespoons parsley, chopped
1 teaspoon dried oregano
1/4 teaspoon fresh ground pepper
1 1/2 lb med shrimp, veined
4 oz feta cheese, 1/4" cubes

Cook onion and garlic until the softened, about 4 minutes. Add the tomatoes, the tomato paste, wine, parsley, oregano and pepper. Cook for 6 to 8 hours on low.

Increase the heat to high and add the shrimp. Cook until the shrimps turn pink. Stir in the feta cheese and serve.

Seafood Naples 1.86

2 can shrimp
2 can tuna
2 can crab meat
1 can pimiento
1/3 cup parsley; chopped
4 cup mushrooms, sliced
3 c heavy creams
3 cup water
1 cup dry white wine
1 tb onion; chopped
2 ts dill weed
1/2 ts paprika
1/2 ts Tabasco sauce

Combine all ingredients; put in a crock pot. Cover and cook on low 3-4 hours.

Shrimp & Chicken Jambalaya 1.56

1/2 lb cooked shelled shrimp
1 c beef broth or bouillon
1/2 c olive oil
8 oz chicken breasts, chopped
8 oz smoked sausage, chopped
1/2 ts salt
1/8 ts cayenne
2 ts oregano leaves, chopped
2 ts chopped thyme leaves
2 tb minced parsley
1 clove garlic, crushed
1 c chopped celery
2 ea med tomatoes, chopped
1 onion, chopped
1 ea bell pepper, chopped

Combine all ingredients except shrimp. Cook on low for10 hours. Add cooked shrimp and cooked and mashed cauliflowers. Cover; cook in a crock pot on high 20 minutes.

FBIndex Food List, from higher to lower

Lard 9
Shortening Oil 9
Almond Oil 9
Coconut Oil 9
Corn Oil 9
Cottonseed Oil 9
Grapeseed Oil 9
Hazelnut Oil 9
Olive Oil 9
Palm Oil 9
Peanut Oil 9
Safflower Oil 9
Sesame Oil 9
Soybean Oil 9
Sunflower Oil 9
Walnut Oil 9
Avocado Oil 9
Canola Oil 9
Butter 8.45
Heavy cream 4.57
Cream cheese 3.47
Sesame seeds, dried 3.129
Bologna, beef 3.08
Pecans, dried 2.85
Frankfurter, beef 2.80
Knockwurst, smoked 2.77
Coconut, raw 2.75
Sausage, Vienna 2.6
Pepperoni 2.64
Light cream 2.64
Braunschweiger 2.56
Keilbasa, smoked 2.54
Sour cream 2.54
Egg yolk 2.53
Sausage, pork, fresh 2.526481384
Liverwurst, fresh 2.52
Chorizo, dried 2.43
Neufchatel 2.43
Sausage, beef, smoked 2.42
Bratwurst, fresh 2.41
Brie 2.41
Walnuts, black, dried 2.40
PumpFBIndexn seeds, dried 2.37
Salami, pork 2.37
Camembert 2.30
Walnuts, English, dried 2.28
American 2.27
Bologna, pork 2.27
Sablefish 2.2754
Cheddar 2.268
Monterey Jack 2.266
Muenster 2.252
Sausage, pork, smoked 2.252
Pastrami, beef 2.247
Roquefort 2.234
Sausage, Italian, fresh 2.173
Gruyere 2.173
Spareribs 2.172
Fontina 2.160
Colby 2.142
Bourbon and soda 2.125
Gin 2.125
Martini 2.125
Rum 2.125
Spirits 100 proof 2.125
Spirits 80 proof 2.125
Spirits 86 proof 2.125
Spirits 90 proof 2.125
Spirits 94 proof 2.125
Vodka 2.125
Whiskey 2.125
Blue 2.115
Mortadella 2.111
Edam 2.064
Frankfurter, turkey 2.046
Brick 2.035
Bologna, turkey 1.997
Gouda 1.970
Avocado 1.965
Salami, beef 1.961
Fried egg 1.953
Mozzarella, whole-milk 1.932
Provolone 1.920
Shad, American 1.917
Caraway 1.916
Ground lamb 1.897
Almonds, dried, unblanched 1.884
Sunflower seeds, dried 1.884
Blade loin roast 1.881
Salami, turkey 1.851
Mackerel, Atlantic 1.838
Feta 1.828
Shoulder blade 1.776
Peanuts, dry-roasted 1.775
Mixed nuts, dry-roasted 1.768
Pistachio nuts, dried 1.764
Swiss 1.742
Pickle and pimiento loaf 1.721
Ground beef, extra-lean 1.719
Scrambled egg 1.708
Eel 1.705
Hard-boiled egg 1.691
Half-and-half 1.668
Romano, grated 1.657
Poached egg 1.652
Short ribs 1.651
Raw egg 1.6432
Ricotta, whole-milk 1.613
Corned beef 1.6074
Parmesan, grated 1.560
Pompano, Florida 1.558
Herring, FBIndexppered 1.555
Rib roast 1.553
Herring, Atlantic 1.548
Center rib 1.526
Top loin 1.526
Sirloin 1.515
Sardines, Atlantic, canned in oil 1.51
Picnic shoulder arm 1.506
Blade roast 1.502853416
Center loin 1.489
Frankfurter, chicken 1.488
Caviar, black or red 1.469
Mozzarella, part-sFBIndexm 1.458
Shoulder 1.457
Brisket 1.453
Bologna, Lebanon 1.442
Blade roast 1.440
Rib eye steak 1.440
Salmon, sockeye, fresh 1.414
Ham, fresh (leg) 1.400
Porterhouse steak 1.394
Flank steak 1.379
T-bone steak 1.371
Loin roast 1.370
Arm roast 1.368
Salmon, sockeye, canned 1.356
Filet mignon 1.353
Turkey roll, light meat 1.331
Top loin steak 1.320
Anchovies, canned in olive oil 1.317
Sirloin 1.312
Carp 1.300
Ham, cured 1.296
Salmon, pink, canned 1.285
Ham 1.282
Salmon, coho 1.246
Leg 1.245
Mackerel, Spanish 1.238
Bacon, Canadian 1.227
Salmon, chum, canned 1.227
Bottom round roast 1.226
Stew/kabob meat 1.225
Pot roast, arm 1.216
Tip round steak 1.201
Salmon, Chinook 1.196
Shank 1.196
Sirloin steak, wedge bone 1.193
Turkey ham 1.1891
Catfish, cannel, uncooked 1.187
Olive loaf 1.182
Herring, pickled 1.169
Shark, mixed species 1.161
Bluefish 1.159
Pastrami, turkey 1.155
Tuna, fresh 1.154
Swordfish 1.148
Chicken roll, light meat 1.137
Foreshank 1.133
Tilefish 1.132
Roe, mixed species 1.130
Shank cross cuts 1.127
Mullet, striped 1.124
Turbot, European 1.120
Croaker, Atlantic, uncooked 1.113
Eye round roast 1.101
Liver 1.101
Trout, rainbow 1.093
Tenderloin 1.092
Top round steak 1.080
Sturgeon, mixed species 1.057
Smelt, rainbow 1.051
Bass, striped 1.046
Ricotta, part-sFBIndexm 1.020
Halibut 1.014
Tripe, pickled 1.014
Coconut, sweetened, flaked 1.014
Bass, sea, mixed species 1.013
Monkfish 1.008
Mackerel, FBIndexng 0.998
Cottage cheese, creamed 0.995685005
Tuna, white, canned in water 0.989092076
Crab, blue 0.981351981
Crab, Alaskan FBIndexng 0.969026549
Turkey breast 0.960411115
Whiting, mixed species 0.956124314
Snapper, mixed species 0.951657684
Bamboo shoots, canned 0.947236181
Flounder 0.946428571
Sole 0.946428571
Crayfish 0.940083018
Grouper 0.929763561
Shrimp, mixed species, steamed 0.927437642
Pollack 0.926605505
Orange roughly 0.923641703
Whitefish, mixed species 0.912063551
Beef liver 0.911220715
Haddock 0.910032131
Pike, Northern 0.908931699
Mahi-mahi 0.908045977
Cod, Atlantic 0.9059359
Tuna, light meat, canned in water 0.875827571
Oysters, Eastern, breaded and fried 0.874838376
Liver 0.870485036
Chives 0.866913124
Cabbage, Chinese 0.84729064
Bran, Corn 0.84501845
Squid, mixed species 0.825570894
Lobster 0.80163095
Beef, cured 0.774461028
Octopus, common 0.751808318
Cottage cheese, dry curd 0.742902208
Scallops, mixed species, uncooked 0.736111111
Egg white 0.735159817
Mussels, blue 0.722765522
Cottage cheese, low fat (2%) 0.717888101
Clams, mixed species, steamed 0.709302326
Egg substitute, liquid 0.708074534
Clams, mixed species, canned 0.706777996
Coffee liqueur + cream 0.704545455
Whole milk 0.703792896
Cottage cheese, low-fat (1%) 0.697588126
Oysters, Eastern, steamed 0.687574671
Oysters, Eastern, uncooked 0.687574671
Abalone 0.679124118
Bran, rice 0.676986584
Whole-milk yogurt 0.659618096
Lettuce, romaine 0.633165829
Egg substitute, frozen 0.621621622
Spoonbread 0.616369368
Cabbage, celery 0.5625
Mother’s milk 0.559444159
Nondairy creamer, powdered 0.552287582
Whelks 0.548093341
Surimi 0.51137426
Spinach 0.49409312
Endive 0.483050847
Low-fat milk (2%) 0.48089942
Radishes 0.479915433
Watercress 0.444364335
Wheat Germ 0.4293242
Croissant 0.424085465
Lettuce, iceberg 0.418115279
Yogurt cheese, low-fat 0.414087513
Broccoli 0.405867971
Popover, homemade 0.393625498
Biscuit, baFBIndexng powder, homemade 0.379905132
Low-fat yogurt 0.378644187
Low-fat milk (1%) 0.36977887
Bran, wheat 0.365348399
Lettuce, butterhead 0.363636364
Lettuce, loose-leaf 0.359084406
Asparagus 0.352067869
Mushrooms 0.350521793
Buttermilk 0.350190254
Parsley 0.346801347
Cornbread, homemade 0.314097986
Bran, homemade 0.303492376
Edible-podded peas 0.285240464
Cabbage, Savoy 0.285240464
Cauliflower 0.283269962
Brussels sprouts 0.283185841
Corn, homemade 0.279483756
Blueberry, homemade 0.269035533
Kale 0.26705653
Plain, homemade 0.265028475
Nonfat yogurt 0.259198692
SFBIndexm milk 0.256372906
Cabbage, red 0.25464684
Bran, Oat 0.232294618
Cabbage, common 0.228389445
Lentils 0.227872711
FBIndexdney beans 0.222324723
Lima beans 0.221546895
Artichoke hearts 0.216545012
Celery 0.216216216
Black beans 0.21382898
Great northern beans 0.209087842
Squash, crookneck, or straightneck 0.208360549
Lima beans, baby 0.200086105
Roll or bun, homemade 0.198498267
Squash, hubbard 0.196319018
Snap beans, green 0.194267516
Snap beans, yellow 0.194267516
Split peas 0.187239442
Tomato 0.182931981
Sourdough bread 0.176470588
Rhubarb 0.175268268
Navy beans 0.175158689
Green peas 0.173444784
Chick-peas, canned 0.16964057
Scallions 0.168224299
Cucumber 0.163484487
Pinto beans 0.161116112
Ginger root 0.157407407
Turnips 0.144435675
Squash, zucchini 0.144435675
Kohlrabi 0.143911439
Whole wheat bread, soft crumb 0.138606346
Strawberries 0.133501259
White bread, soft crumb 0.129563136
Raspberries 0.128158845
Guava 0.123956326
Eggplant 0.123090746
Bagel, egg 0.121157324
Bagel, Water 0.121157324
PumpFBIndexn, canned 0.120022124
Cracked wheat bread 0.119864072
Peppers, green bell 0.119402985
Peppers, red bell 0.119402985
Bread stick, Vienna-type 0.118907643
Corn, sweet yellow 0.117068811
Hominy, White or Yellow, Canned 0.116821506
French or Vienna bread 0.116115136
English muffin 0.112031608
Pita bread 0.106155219
Raisin bread 0.105467583
Bulgur Wheat 0.102428133
Peppers, chili 0.102301509
Pumpernickel bread 0.101400694
Lemon 0.100352113
Cornmeal, Whole Grain, White or Yellow 0.098745638
Apricots 0.098591549
Squash, spaghetti 0.097852029
Rye bread, American 0.097132826
Rice, Wild 0.095553655
Watermelon 0.094700261
Leeks 0.093643199
Cherries, sweet 0.087049194
Currants, Black 0.086480968
Boston brown bread 0.085310449
Cantaloupe 0.084766775
Blackberries 0.084745763
Garlic 0.083912926
Shallots 0.083568979
Beer-light 0.083032491
Bloody Mary 0.083032491
Onions 0.082677165
Italian bread 0.080896575
Currants, Red or White 0.079074586
Rice, Brown 0.078596057
Nectarine 0.078148606
Pina colada 0.077375122
Carrot 0.076466221
Couscous 0.075711801
Plums 0.074589128
Passion Fruit 0.07152191
FBIndexwifruit 0.069635451
Cherries, sour 0.066205203
Corn Grits, White or Yellow 0.065273443
Barley, pearled 0.062817259
Lime 0.062371487
Squash, butternut 0.06075217
Orange 0.056446638
Blueberries 0.056179775
Jerusalem artichokes 0.054358345
Pineapple 0.051203798
Acerola Cherries 0.049156273
Grapefruit, White 0.047500519
Squash, acorn 0.047286576
Grapes, European 0.047026872
Pomegranate 0.046490091
Papaya 0.046384507
Potato 0.045601464
Grapefruit, Pink or White 0.044841097
Pear 0.044804217
Cranberries 0.044196212
Figs, dried 0.043462201
Peaches, dried 0.043231514
Banana 0.042642924
Peach 0.042390549
Rice, White, Enriched 0.042353873
Sweet potato 0.039779441
Apricots, Dried 0.039649373
Figs 0.039109802
Kumquats 0.038193392
Honeydew 0.037401037
Grapes, American 0.03510351
Beer-regular 0.033973412
Yams 0.033232628
Apple 0.032110092
Mango 0.03164557
Currants, Zante, Dried 0.030288481
Tequila sunrise 0.02960103
Prunes 0.028686125
Raisins, golden, Seedless 0.025733962
Pears, dried 0.02530541
Persimmon 0.025285764
Screwdriver 0.024811219
Raisins, seedless 0.024245965
Dates 0.019962116
Tequila sunrise - can 0.018744906
Plantains 0.016242123
Apples, Dried 0.012343006
Whiskey sour - mix - powder 0.004716014
Dessert wine - dry 0.00135913
Rose wine 0.00135913
White wine 0.00135913
Wine - all table 0.00135913

 
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