Salmon Glycemic Index
Salmon is a zero-carbohydrate fatty fish rich in omega-3s that supports heart and metabolic health without raising blood sugar.
Back to GI ChartOverview
Salmon is a cold-water fish prized for its rich flavor, high-quality protein, and abundance of long-chain omega-3 fatty acids (EPA and DHA). Because salmon contains virtually no carbohydrate, its glycemic index is effectively 0 and its glycemic load is 0 for normal portions. This means salmon does not raise blood sugar on its own, making it an ideal centerpiece for meals in people with diabetes, prediabetes, or insulin resistance. Instead of influencing glucose directly, salmon impacts metabolic health by improving blood lipid profiles, reducing inflammation, and supporting vascular function. It can be prepared in many ways—baked, grilled, poached, or pan-seared—and pairs easily with non-starchy vegetables and modest portions of whole grains. When salmon replaces processed meats or high-saturated-fat red meats, it can improve overall cardiometabolic risk. The main considerations are how it is cooked and what is served alongside it: deep-fried or heavily sauced salmon dishes may add unwanted calories, sodium, and refined carbohydrates, while simple preparations with herbs, lemon, and olive oil are highly compatible with blood sugar–friendly eating patterns.
Minimize the insulin impact of Salmon
The Feel Great System helps optimize your blood sugar response naturally.
Nutrition Facts for Salmon
Per serving: 3 oz (85g)
Macronutrients
Expanded Analysis
Digestion Rate
Salmon is primarily protein and fat, so it digests more slowly than carbohydrate-rich foods. The absence of starch means there is no rapid influx of glucose into the bloodstream, and the fat content further slows gastric emptying. As part of a mixed meal, salmon helps blunt the overall glycemic impact by delaying how quickly carbohydrate from side dishes is absorbed.
Satiety Effects
The combination of high-quality protein and healthy fats makes salmon very satiating. Protein triggers satiety hormones and supports muscle maintenance, while fat contributes to a feeling of fullness and sustained energy. Including salmon at a meal often reduces the desire for additional snacks or large portions of starchy foods, which can indirectly support better blood sugar management and weight control.
Energy Density
At about 208 calories per 3 oz (85g) cooked portion, salmon is more calorie dense than lean white fish or vegetables but provides concentrated nutrition in the form of omega-3 fats, protein, and micronutrients like vitamin D and selenium. For people managing weight and blood sugar, pairing salmon with generous portions of non-starchy vegetables keeps the meal’s overall energy density in a healthy range.
Traffic Light Summary
Better Blood Sugar Management for Salmon Lovers
If you enjoy these foods but worry about their metabolic impact, the Feel Great System can help you maintain healthy levels without giving up what you love.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
The Science Behind the Glycemic Index
How GI Was Measured
Glycemic index is formally defined only for carbohydrate-containing foods, so salmon is not usually tested in classic GI studies that require volunteers to eat a portion providing 50 g of available carbohydrate from the test food. To reach that amount from salmon alone would be impossible because it contains essentially no digestible carbohydrate. For practical purposes, nutrition researchers and diabetes educators classify salmon as having a GI of 0 and a GL of 0 based on its macronutrient composition and on studies showing no measurable effect on post-meal blood glucose when salmon is eaten without carbohydrate-rich side dishes.
Why This Food Has This GI
Salmon is composed almost entirely of protein and fat with negligible carbohydrate, so there is no starch or sugar available to raise blood glucose. Any small insulin response that occurs is related to protein metabolism rather than carbohydrate handling. Instead of affecting glucose directly, salmon influences metabolic health through its amino acids, fats, and micronutrients, particularly long-chain omega-3 fatty acids that can lower triglycerides, modulate inflammation, and improve endothelial function. These effects make salmon a uniquely helpful protein choice for people with diabetes who also face elevated cardiovascular risk.
Factors Affecting GI
- Cooking method: baking, grilling, poaching, or steaming plain salmon does not add carbohydrates and leaves the GI at 0.
- Sauces and glazes: sweet marinades, honey-mustard sauces, or sugary teriyaki glazes add carbohydrates and can raise the effective GI and GL of the overall dish.
- Accompaniments: pairing salmon with high-GI sides like white rice, fries, or large portions of bread raises the meal’s glycemic impact, whereas serving it with non-starchy vegetables and modest portions of whole grains keeps overall GL low.
Blood Sugar Impact
Short-Term Effects
Eating salmon by itself does not raise blood sugar because it contains essentially no carbohydrate. When included in a mixed meal, salmon can actually help moderate the rise in glucose caused by accompanying carbohydrate foods. Its protein and fat slow gastric emptying and digestion, so glucose from starches and sugars enters the bloodstream more gradually. This can translate to smaller, slower post-meal glucose peaks compared with carbohydrate-heavy meals that lack protein and fat. People who monitor their glucose with finger-stick meters or continuous glucose monitors often notice that meals centered on salmon and vegetables produce flatter curves than similar plates built around refined starches or fried meats, especially when sugary sauces and breaded sides are minimized.
Long-Term Effects
Long-term salmon consumption is associated with several cardiometabolic benefits that support better diabetes outcomes. Omega-3 fatty acids from fatty fish help reduce triglycerides, may modestly raise HDL cholesterol, and may reduce markers of systemic inflammation. These changes improve cardiovascular risk, which is particularly important for people with diabetes, who have a higher baseline risk of heart disease. Some studies suggest that replacing refined carbohydrates or processed meats with fatty fish like salmon can improve insulin sensitivity and overall metabolic health over time.
Insulin Response
Because there is no carbohydrate, salmon does not require a significant insulin response to handle glucose. Protein can stimulate a modest insulin release, which supports amino acid uptake into muscles and tissues, but this happens in the context of stable or gently changing blood sugar. For individuals using mealtime insulin, bolus doses are usually calculated based on carbohydrate intake, so salmon itself often does not require additional insulin apart from what is needed for accompanying side dishes.
Second Meal Effect
High-protein, high-fat meals like those featuring salmon can contribute to a second-meal effect by promoting satiety and slowing digestion at subsequent meals. While salmon specifically is not as well studied for this effect as some legumes and whole grains, regularly including salmon in balanced meals may help maintain more stable energy intake and reduce reliance on high-GI snacks later in the day.
Health Benefits
Salmon is a metabolic powerhouse food that delivers high-quality protein, heart-healthy fats, and key micronutrients without any carbohydrate. It is one of the richest dietary sources of long-chain omega-3 fatty acids EPA and DHA, which have been shown to lower triglycerides, support normal heart rhythm, and reduce inflammation. Salmon also provides vitamin D, B vitamins, and selenium, all of which are important for immune function, energy metabolism, and antioxidant defense. For individuals with diabetes, the combination of zero glycemic impact and cardiovascular benefits makes salmon an especially valuable protein choice. When it replaces highly processed meats or fried protein options, it can substantially improve the overall nutritional quality of the diet.
Zero glycemic impact
Because salmon contains virtually no carbohydrate, it has a GI and GL of 0 and does not directly raise blood glucose levels, making it a safe protein anchor for blood sugar–friendly meals.
View StudyRich in omega-3 fatty acids
EPA and DHA from fatty fish like salmon have been shown to lower triglycerides, support heart rhythm, and may reduce inflammation, contributing to lower cardiovascular risk in people with and without diabetes.
View StudyMay improve insulin sensitivity
Some studies suggest that higher intake of omega-3-rich fish is associated with better markers of insulin sensitivity and reduced risk of metabolic syndrome, particularly when it replaces processed meats and refined carbohydrates.
View StudyHeart healthy protein choice
Replacing red or processed meat with salmon in dietary patterns has been linked with lower cardiovascular risk, in part due to favorable changes in blood lipids and reduced intake of saturated fat and sodium.
View StudyRisks & Precautions
Allergies
Fish allergy is relatively common and can cause serious reactions, including anaphylaxis. Anyone with a known fish allergy should avoid salmon and products that may contain it.
Overconsumption
Eating extremely large amounts of fatty fish every day may increase exposure to environmental contaminants such as mercury or persistent organic pollutants, though salmon tends to be relatively low in mercury compared with some larger predatory fish.
Medication Interactions
High-dose fish oil supplements can increase bleeding risk in combination with anticoagulant medications, but typical dietary intake of salmon is not usually a concern. Individuals on such medications should still discuss large changes in fish or supplement intake with their clinician.
Toxicity Warnings
Both farmed and wild salmon can contain environmental contaminants, though levels are generally within safety limits when eaten in recommended amounts. Choosing reputable sources, trimming excess skin and surface fat, and varying fish types over the week reduces potential risk. Extremely large, daily portions are unnecessary for health benefits and may increase exposure without improving blood sugar control.
Special Populations
Pregnancy
Pregnant individuals are encouraged to eat 2–3 servings per week of low-mercury fish like salmon because omega-3s support fetal brain and eye development. Raw or undercooked salmon, however, should be avoided during pregnancy because of infection risks.
Kidney Issues
Salmon is high in protein and phosphorus, so people with advanced chronic kidney disease who are on protein- or phosphorus-restricted diets may need to limit portion sizes and discuss intake with their renal dietitian.
Heart Conditions
For most people with heart disease, salmon is highly recommended because of its omega-3 content. However, smoked or heavily salted salmon can be very high in sodium, which may worsen blood pressure and fluid retention.
Who Should Limit It
People with fish allergies, those on strict protein- or phosphorus-restricted diets, and individuals who rely heavily on very salty salmon preparations should limit or avoid salmon. People who already consume large amounts of fatty fish or high-dose fish oil supplements should discuss their total omega-3 and contaminant exposure with a clinician, especially if they are pregnant, breastfeeding, or have bleeding disorders.
Portion Guidance
Recommended Serving
A common portion is about 3–4 oz (85–115g) cooked salmon per meal, which provides ample protein and omega-3s with zero glycemic load.
Portion Scaling & Glycemic Load
- 2 oz (56g) cooked salmonGL: 0
- 3 oz (85g) cooked salmonGL: 0
- 6 oz (170g) cooked salmonGL: 0
Visual Examples
- A piece of salmon about the size of a deck of cards (3–4 oz)
- A fillet roughly the size of the palm of your hand, not including fingers
- Two smaller palm-size pieces for a larger 6 oz portion
Frequency of Consumption
Most guidelines encourage eating fatty fish like salmon 2–3 times per week for heart and metabolic health, which is appropriate for most people with diabetes.
Impact of Preparation
Raw
Raw salmon in sushi or sashimi maintains its protein and fat profile and still contains no carbohydrate. Food safety is critical; only high-quality fish handled for raw consumption should be eaten.
Cooked
Baked, grilled, or poached salmon retains most of its nutrients and does not gain carbohydrates. Overcooking can dry the fish and reduce palatability but does not affect glycemic impact.
Roasted
Oven-roasted or sheet-pan salmon with a light coating of oil or seasoning is a common and healthy preparation that preserves omega-3 fats and protein while allowing plenty of room on the tray for non-starchy vegetables. As long as sugary glazes are limited, roasting has no negative effect on GI or GL and can make it easier to prepare balanced, diabetes-conscious meals in bulk.
Fried
Deep-fried or heavily breaded salmon can dramatically increase calories and introduce refined carbohydrates from the batter, making the overall meal less diabetes-friendly. Frying in reused oils may also generate compounds that are unfavorable for heart health. For people with diabetes who already carry elevated cardiovascular risk, these preparations are best reserved for rare occasions, with portions kept small and side dishes chosen carefully.
Boiled
Poaching salmon gently in water or broth is a low-fat, low-sodium method that preserves moisture without adding carbohydrates.
Processed
Smoked salmon, canned salmon, and salmon spreads can be convenient but may be high in sodium or mixed with added fats and sugars. Choosing versions packed in water or olive oil, draining excess oil, and watching for added sugar in spreads help keep these products aligned with heart and blood sugar goals. Pairing processed salmon with high-fiber vegetables instead of crackers or white bread further supports stable glucose.
Storage Effect on GI
Refrigeration and reheating of cooked salmon do not alter its GI or GL because it contains no carbohydrate; proper storage is mainly a food safety issue. Leftover salmon can be safely used in salads, grain bowls, or vegetable-based dishes within a couple of days if kept chilled, providing convenient, low-GI protein for quick meals.
Cooking Effect on Nutrients
Cooking can reduce some heat-sensitive nutrients but leaves omega-3 fats largely intact with gentle methods like baking or steaming. Overcooking and charring should be minimized to reduce formation of potentially harmful compounds. Using moderate oven temperatures, avoiding heavy charring, and marinating with herbs, lemon, or vinegar are simple ways to protect both flavor and nutrient quality.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Baked salmon served with roasted non-starchy vegetables and a small portion of quinoa or brown rice
- Salmon fillet on top of a large mixed green salad with olive oil–based dressing
- Salmon alongside cauliflower mash instead of mashed potatoes
- Salmon served in a vegetable-rich soup or stew that uses only a small amount of whole grains or starchy vegetables
Using salmon as the main protein and pairing it with high-fiber vegetables and modest portions of whole grains keeps the overall glycemic load of the meal low while providing satiety and cardiometabolic benefits. When salmon replaces processed meats or large portions of red meat, it also improves the quality of dietary fats, which is especially valuable for people with diabetes who face higher cardiovascular risk. Building plates around salmon, vegetables, and healthy fats rather than breads and fries is a practical way to apply low-GL eating in everyday life.
Meal Timing Tips
Salmon is appropriate for lunch or dinner and can also be used in breakfast dishes like salmon and vegetable omelets. Many people with diabetes find that including a substantial protein source like salmon at the evening meal helps stabilize overnight blood sugars and reduce late-night snacking. Those using insulin or sulfonylureas should still monitor for delayed hypoglycemia if evening carbohydrate intake is very low and adjust medication doses with their care team as needed.
Best Ways to Reduce GI Impact
- Bake, grill, or poach salmon instead of breading and frying it.
- Serve salmon with non-starchy vegetables and small portions of whole grains instead of fries or large servings of white rice.
- Limit sugary glazes, sweet sauces, and high-sugar marinades.
- Use leftover salmon in salads or vegetable-based bowls rather than sandwiches on white bread.
Culinary Uses
Common Uses
Salmon is commonly baked, grilled, pan-seared, poached, smoked, or canned and used in salads, patties, pasta dishes, grain bowls, and sushi.
Simple Preparation Ideas
- Bake salmon fillets with lemon, garlic, and herbs at high heat for 10–15 minutes and serve with a large portion of roasted non-starchy vegetables.
- Pan-sear salmon with a light coating of olive oil and serve with steamed vegetables and a small side of quinoa or brown rice.
- Flake canned salmon and mix with Greek yogurt, herbs, and diced celery for a quick salmon salad to spoon over leafy greens instead of using white bread.
- Make salmon and vegetable skewers for the grill, threading plenty of peppers, onions, and zucchini between fish cubes to keep carbs low and fiber high.
Recipe Ideas
- Herb-Roasted Salmon with Garlic Green Beans
- Salmon and Roasted Vegetable Sheet-Pan Dinner
- Salmon and Spinach Salad with Lemon-Olive Oil Dressing
Substitution Tips
Use salmon instead of processed meats like bacon or sausages in meals to reduce sodium and saturated fat while adding omega-3s and protein. Swapping salmon for breaded chicken, fried fish sandwiches, or high-carb pizza toppings in weekly menus can substantially lower glycemic load and improve lipid profiles. For people who struggle to give up red meat entirely, aiming for at least two salmon-based dinners per week is a realistic step toward a more heart- and blood sugar–friendly pattern.
Diet Suitability
Diabetes
Highly suitable. Salmon has zero glycemic load and provides heart-protective fats and protein that fit well into diabetes meal plans.
Keto
Ideal for ketogenic diets because it is carb-free, rich in fat, and provides high-quality protein. Salmon can serve as the central protein at many keto meals without requiring careful carb counting, as long as side dishes and sauces stay low in starch and sugar.
Low-Carb
Extremely suitable for low-carb and very low-carb diets as a staple protein.
Low-GI
An exemplary low-GI food because it does not contain carbohydrate and therefore has a GI of 0.
Weight Loss
Appropriate for weight-loss diets when portions are moderate and cooking methods avoid excessive added fats; its protein and satiety can support reduced overall calorie intake. Choosing baked or grilled salmon with large servings of vegetables instead of fried entrees or creamy casseroles helps control calories while keeping meals satisfying, which is particularly helpful for people managing both weight and diabetes.
Heart-Healthy
Strongly recommended in heart-healthy patterns such as Mediterranean-style diets due to its omega-3 content and favorable effect on blood lipids.
Plant-Based
Not suitable for vegetarian or vegan diets but fits pescatarian patterns where fish is allowed. People who follow mostly plant-based eating plans can still capture similar benefits by building meals around tofu, tempeh, or legume-based dishes seasoned with herbs, citrus, and healthy oils in ways that mirror salmon recipes, while using nuts, seeds, and canola or algae-based oils to supply heart-healthy fats.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Other fatty fish such as mackerel or sardines, which also provide omega-3s
- Lean white fish like cod or tilapia for those needing lower calorie options
- Plant-based options like tofu or tempeh prepared with similar seasonings for individuals who avoid fish but still want low-GI protein
Foods Replaced by This
- Replacing breaded chicken tenders or fried meats with baked salmon
- Using salmon instead of processed meats like bacon or sausages in meals
- Choosing salmon with vegetables instead of high-carb pasta dishes or pizza as the main course
- Ordering grilled salmon with vegetables in place of battered fish and chips or large fast-food burgers and fries
Budget-Friendly Options
- Canned salmon packed in water or olive oil
- Frozen salmon fillets, which are often cheaper than fresh
- Buying salmon on sale and freezing portions for later use in soups, salads, or casseroles built around vegetables
Allergy-Safe Alternatives
- Skinless chicken breast or turkey for individuals with fish allergy
- Tofu or tempeh seasoned with similar flavors for a plant-based alternative
- Legume-based patties or hearty bean stews that play the same protein role in the meal without any fish exposure
Research Library
Fish Consumption and Cardiovascular Risk
Review
Regular intake of fatty fish like salmon is associated with reduced risk of fatal coronary heart disease.
View SourceOmega-3 Fatty Acids and Triglyceride Levels
Meta-analysis
EPA and DHA from fish significantly lower serum triglycerides and may improve other lipid parameters.
View SourceFish consumption and incidence of diabetes: meta-analysis of prospective cohorts
Meta-analysis
A large meta-analysis of prospective cohorts found no overall protective association between higher fish or long-chain omega-3 intake and incident type 2 diabetes, although results differed between Eastern and Western populations.
View SourceTypes of seafood intake and risk of type 2 diabetes: systematic review and meta-analysis
Systematic Review
A systematic review of cohort studies reported no clear association between total seafood or fatty fish intake and type 2 diabetes risk, underscoring that benefits of salmon relate mainly to cardiometabolic markers and overall dietary pattern rather than direct diabetes prevention.
View SourceMaster Your Metabolic Health
Join thousands who use the Feel Great System to simplify intermittent fasting and optimize their insulin response.
* Results may vary. Use in conjunction with a healthy lifestyle for best results.
Frequently Asked Questions About Salmon and Blood Sugar
Medical Disclaimer
The information provided on this page is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, dietitian, or other qualified health provider with any questions you may have regarding a medical condition or dietary changes, especially if you have diabetes, allergies, or other health concerns. Never disregard professional medical advice or delay in seeking it because of something you have read here.
Explore More Foods
Check the glycemic index and load of other foods in our comprehensive database.
View Full GI Chart