Shrimp Glycemic Index
Shrimp is a low-calorie, high-protein seafood with virtually no carbohydrates, so it has a GI and GL of 0 and does not raise blood sugar.
Back to GI ChartOverview
Shrimp are small crustaceans eaten worldwide in dishes ranging from simple grilled skewers to rich pastas and curries. Nutritionally, shrimp stand out for offering high-quality protein with very few calories and essentially no carbohydrate. Because they contain virtually no digestible carbs, shrimp have a glycemic index of 0 and a glycemic load of 0 for normal portions, meaning shrimp themselves do not raise blood glucose levels. Their impact on blood sugar comes entirely from what they are cooked with and what side dishes are chosen—such as breading, sugary sauces, or high-GI starches. Shrimp also provide selenium, vitamin B12, and small amounts of omega-3 fatty acids. For people with diabetes, shrimp can be a very useful protein option in place of higher-fat meats, especially when prepared simply and paired with vegetables and modest portions of whole grains instead of fried coatings and heavy sauces.
Minimize the insulin impact of Shrimp
The Feel Great System helps optimize your blood sugar response naturally.
Nutrition Facts for Shrimp
Per serving: 3 oz (85g)
Macronutrients
Expanded Analysis
Digestion Rate
Shrimp is primarily protein with a small amount of fat and no carbohydrate. Protein digests more slowly than simple carbohydrates, and the absence of starch means there is no rapid glucose release from shrimp themselves. In mixed meals, shrimp contribute to a slower, more balanced digestion process and do not directly affect the glycemic curve.
Satiety Effects
As a lean, high-protein food, shrimp can be quite satiating. Protein triggers satiety hormones and helps maintain muscle mass, which is beneficial for metabolic health. Including shrimp in a meal often allows smaller portions of high-GI sides like white rice or pasta while still feeling full, which can indirectly improve blood sugar control.
Energy Density
At around 84 calories per 3 oz (85g) cooked serving, shrimp is relatively low in energy density compared with many meats and processed foods. This makes shrimp a useful protein source for those managing weight and diabetes, as it delivers protein and micronutrients without a large calorie burden—provided that it is not deep-fried or served in heavy, creamy sauces.
Traffic Light Summary
Better Blood Sugar Management for Shrimp 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
Shrimp itself is not usually tested in classic glycemic index trials because GI methodology requires feeding volunteers enough of a food to provide 50 grams of available carbohydrate and then tracking their blood glucose response for two hours. With shrimp there is essentially no carbohydrate to test, so formal GI experiments are not meaningful. Instead, experts treat shrimp as having a GI of 0 by definition and focus on measuring the glycemic impact of the breads, batters, sauces, and starchy side dishes that are eaten with it.
Why This Food Has This GI
Shrimp is composed almost entirely of protein and water, with negligible carbohydrate, so there is no significant source of glucose to absorb after eating it. Because it lacks starch and simple sugars, it behaves like other carb-free animal proteins and does not raise blood sugar on its own. Any apparent GI for a shrimp meal actually reflects the flour in breading, the sugar in sauces, or the type and amount of starchy sides such as rice, pasta, fries, or bread that are eaten alongside it.
Factors Affecting GI
- Cooking method: boiling, grilling, or sautéing in minimal oil does not introduce carbohydrates and leaves the GI at 0.
- Breading, batter, and sauces: flour-based coatings and sweet glazes add carbohydrates that raise the GI and GL of the dish.
- Accompaniments: sides such as white rice, fries, or buttered bread usually dominate the glycemic impact of a shrimp meal.
Blood Sugar Impact
Short-Term Effects
Eating shrimp alone has no meaningful short-term effect on blood glucose because it contains no carbohydrate. In a mixed meal, shrimp helps anchor the plate with protein, which can slow down the digestion and absorption of carbohydrates from side dishes, leading to a more gradual rise in blood sugar instead of a sharp spike. The actual glucose response after a shrimp meal depends largely on what else is on the plate—white rice, fries, or sugary sauces can still cause spikes if portions are large, whereas pairing shrimp with vegetables and whole grains keeps post-meal readings steadier.
Long-Term Effects
Replacing higher-calorie, higher-fat meats or processed protein options with shrimp can support weight management and healthier lipid profiles, both important for long-term glycemic control and cardiovascular risk in people with diabetes. Shrimp’s low calorie density and high protein content make it a good fit in calorie-controlled, diabetes-friendly meal plans when prepared in a heart-conscious way. Over months and years, consistently choosing lean proteins like shrimp instead of fried, breaded, or heavily processed meats can help reduce visceral fat and support better insulin sensitivity.
Insulin Response
Protein does stimulate some insulin secretion, but because shrimp contains no carbohydrate, the insulin response is modest and occurs in the context of minimal glucose load. In many people, including those with type 2 diabetes, this gentle insulin response may actually help smooth overall post-meal metabolism when shrimp is combined with slow-digesting carbohydrates and fiber. For people who use mealtime insulin, bolus requirements for shrimp are driven by the carbohydrate content of the rest of the meal, not by the shrimp itself.
Second Meal Effect
High-protein, lower-carb meals can contribute to better appetite control and less grazing later in the day. While shrimp itself has not been specifically studied for a second-meal effect, including lean protein sources like shrimp regularly may help reduce reliance on high-GI snacks between meals and overnight. People who build lunches and dinners around shrimp, vegetables, and modest whole-grain portions often report more stable energy and fewer late-evening cravings, which indirectly supports smoother blood sugar patterns across the day.
Health Benefits
Shrimp is a lean, high-protein seafood that delivers important nutrients with very few calories and no carbohydrate. It is rich in high-quality protein, contains selenium and vitamin B12, and provides small amounts of omega-3 fatty acids. These nutrients support immune function, nerve health, and cardiovascular health. Because shrimp has a glycemic index and glycemic load of 0, it can be a very useful protein choice for people with diabetes who need to control carbohydrate intake. When shrimp replaces higher-fat meats or heavily processed protein options, it can also contribute to lower calorie intake and better lipid profiles, supporting both weight management and heart health.
Zero glycemic impact
Shrimp contains virtually no carbohydrate, so it has a GI and GL of 0 and does not raise blood sugar, making it a safe protein anchor for diabetes-friendly meals.
View StudyVery low calories
At about 84 kcal per 3 oz cooked serving, shrimp is an energy-efficient protein source, helping people feel full while keeping total calorie intake lower than with many meats.
View StudyHigh protein
Shrimp provides around 18 g of complete protein per 3 oz serving, supporting muscle maintenance, metabolic health, and satiety in weight-management and diabetes diets. Higher protein intake from lean sources like shrimp can help preserve lean body mass during weight loss and may modestly improve postprandial glycemic control when combined with fiber-rich foods.
View StudyGood selenium source
Shrimp is a notable source of selenium, an antioxidant mineral that plays roles in thyroid hormone metabolism and defense against oxidative stress. Adequate selenium status supports immune function and may help protect cells from damage related to chronic hyperglycemia and cardiometabolic disease.
View StudyRisks & Precautions
Allergies
Shellfish allergy is common and can cause severe, potentially life-threatening reactions. Anyone with a known shellfish allergy must avoid shrimp entirely and watch for cross-contact.
Overconsumption
Eating very large amounts of shrimp, especially prepared with lots of butter or salt, may contribute to excessive intake of cholesterol, sodium, and calories, which can negatively impact heart health.
Medication Interactions
There are no specific, widely recognized drug interactions with shrimp itself. However, people taking diuretics, blood pressure medications, or cholesterol-lowering drugs often need to moderate sodium and saturated fat, so fried or heavily salted shrimp dishes may conflict with their treatment goals and should be discussed with a healthcare professional.
Toxicity Warnings
Shrimp can contain trace contaminants from the environment; choosing reputable sources, following local seafood advisories, and varying seafood choices over the week helps limit any potential risk. Proper handling, refrigeration, and thorough cooking are important to avoid foodborne illness from bacteria or viruses sometimes associated with shellfish.
Special Populations
Pregnancy
Shrimp is considered a low-mercury seafood and can be eaten in moderation during pregnancy when fully cooked. Raw or undercooked shrimp should be avoided.
Kidney Issues
Because shrimp is high in protein and contains phosphorus, people with advanced kidney disease may need to limit portion sizes as part of a kidney-friendly diet.
Heart Conditions
Shrimp is relatively low in saturated fat, but preparation method matters. Deep-fried shrimp and those served in high-sodium sauces can be problematic for people with heart disease or hypertension.
Who Should Limit It
Individuals with shellfish allergies, advanced kidney disease, or those advised to strictly limit dietary cholesterol or sodium should moderate or avoid shrimp depending on personal medical advice. People following very low-protein diets or with gout may also need individualized guidance about how often shrimp fits into their meal plan.
Portion Guidance
Recommended Serving
A typical serving is about 3–4 oz (85–115g) cooked shrimp per meal, which has zero glycemic load and can be counted as a lean protein portion rather than a carbohydrate serving in most diabetes meal plans.
Portion Scaling & Glycemic Load
- 2 oz (56g) cooked shrimpGL: 0
- 3 oz (85g) cooked shrimpGL: 0
- 6 oz (170g) cooked shrimpGL: 0
Visual Examples
- About the size of a deck of cards when shrimp are piled together
- Roughly 7–10 medium shrimp for a 3–4 oz portion
- Two small skewers of shrimp kebabs for a larger 6 oz portion
Frequency of Consumption
Most people with diabetes can enjoy shrimp several times per week as a main protein, as long as preparation methods and sodium remain reasonable.
Impact of Preparation
Raw
Raw shrimp used in sushi or ceviche retains its zero-carb profile but carries food safety risks and should only be eaten when properly handled, kept very cold, and eaten promptly. People with weakened immune systems or pregnancy are usually advised to avoid raw shellfish.
Cooked
Boiled, steamed, or grilled shrimp maintain their low calorie and carb-free profile and are ideal for diabetes-friendly meals, especially when seasoned with herbs, citrus, and small amounts of healthy fats instead of sugary marinades or heavy breading.
Roasted
Oven-roasting shrimp with a little oil and seasoning keeps them lean and carb-free while adding flavor and a slightly caramelized surface. This method works well on sheet pans loaded with non-starchy vegetables for quick, balanced dinners.
Fried
Breaded and deep-fried shrimp can add substantial fat, calories, and refined carbohydrates from the batter, making this preparation less suitable for diabetes and heart health. Occasional small portions may fit in some plans, but they should not be the default cooking method.
Boiled
Boiling or poaching shrimp in water or broth is one of the leanest preparation methods, adding no extra carbohydrate or fat while keeping the protein tender and easy to digest.
Processed
Pre-breaded or heavily seasoned frozen shrimp products may contain added starches, sugars, and sodium, so labels should be checked carefully and nutrition panels read closely. Choosing plain frozen shrimp and adding your own seasonings at home allows better control over carbohydrate content, sodium, and overall nutritional quality, which is especially important when you are managing diabetes, blood pressure, and cardiovascular risk over the long term.
Storage Effect on GI
Refrigerating and reheating cooked shrimp does not affect its GI or GL, which remain at 0 as long as no carbohydrate-rich sauces or coatings are added. The main concerns are food safety and avoiding overcooking when reheating leftovers.
Cooking Effect on Nutrients
Cooking shrimp fully is important for safety and only modestly affects protein and micronutrient content, though some heat-sensitive vitamins may decrease slightly. Avoiding prolonged high-heat frying helps preserve more nutrients while keeping added fats under control.
Usage Guidance
For Blood Sugar Management
Optimal Pairings
- Grilled shrimp served over a large salad with olive oil–based dressing
- Shrimp stir-fries loaded with non-starchy vegetables and a small portion of brown rice or quinoa
- Shrimp skewers with roasted vegetables instead of fries or garlic bread
- Shrimp cooked with vegetables in tomato-based sauces served over spiralized zucchini or cauliflower rice
Because shrimp itself has zero GL, pairing it with plenty of vegetables and modest portions of high-fiber whole grains keeps the overall meal GL low while providing satisfaction and nutrition. Building plates where shrimp and non-starchy vegetables take up most of the space and starch is a smaller side helps flatten post-meal glucose curves and fits many diabetes-friendly eating patterns.
Meal Timing Tips
Shrimp works well at lunch or dinner as a main protein. Light shrimp salads can also be used as a protein-rich snack or small meal to help prevent high-GI snacking later. Some people find a shrimp-and-vegetable dinner with limited starch helps keep overnight blood sugars steadier and reduces late-night cravings.
Best Ways to Reduce GI Impact
- Grill, steam, or sauté shrimp instead of breading and frying.
- Serve shrimp with non-starchy vegetables and whole grains instead of refined starches.
- Use herbs, spices, citrus, and small amounts of healthy oils instead of sugary sauces.
- Limit sugary glazes or sweet chili sauces that add hidden carbohydrates.
Culinary Uses
Common Uses
Shrimp is used in stir-fries, salads, pastas, tacos, curries, soups, and as a grilled or boiled main dish.
Simple Preparation Ideas
- Toss shrimp with garlic, lemon, and olive oil, then grill or broil for a quick entrée.
- Add cooked shrimp to a large vegetable salad for a high-protein meal.
- Simmer shrimp in a tomato-based sauce and serve over steamed vegetables or a small portion of whole grains.
- Stir shrimp into vegetable soups or stews near the end of cooking for extra protein without changing the broth’s carb content much.
Recipe Ideas
- Garlic-Lemon Shrimp with Roasted Broccoli
- Shrimp and Vegetable Stir-Fry with Brown Rice
- Shrimp and Avocado Salad with Citrus Dressing
Substitution Tips
Use shrimp instead of breaded chicken strips or processed meats in salads, wraps, and pasta dishes to reduce carbs and saturated fat. Swapping shrimp for higher-calorie meats like sausage or fatty beef in mixed dishes can lower calorie density and support both weight and blood sugar management without sacrificing flavor.
Diet Suitability
Diabetes
Highly suitable when prepared without sugary sauces or heavy breading, because it has zero glycemic load and can help reduce reliance on higher-GI protein dishes such as breaded meats or sweet glazes.
Keto
Excellent fit for ketogenic diets due to its carb-free, high-protein nature, allowing generous portions while keeping daily carbohydrate counts very low.
Low-Carb
Ideal for low-carb diets as a lean protein source.
Low-GI
An exemplary low-GI food since it contains no carbohydrate and has a GI of 0.
Weight Loss
Helpful for weight management when used to replace higher-calorie or fattier protein sources, especially if cooked with little added fat and paired with high-fiber vegetables instead of heavy starches or creamy sauces.
Heart-Healthy
Can fit into heart-healthy diets if fried and heavily salted preparations are limited; pairing with vegetables and healthy fats is preferred.
Plant-Based
Not suitable for vegetarian or vegan diets but fits pescatarian patterns where seafood is used alongside plentiful plant foods like vegetables, legumes, and whole grains.
Food Comparisons
Alternatives & Substitutions
Lower GI Alternatives
- Other carb-free seafood like salmon, cod, or tuna
- Skinless chicken breast for those who prefer poultry
- Egg white omelets or frittatas loaded with non-starchy vegetables
Foods Replaced by This
- Replacing breaded fish sticks with grilled or boiled shrimp
- Using shrimp instead of processed meats in salads and pasta dishes
- Swapping shrimp for breaded chicken sandwiches or fried seafood baskets at restaurants
- Choosing shrimp tacos in lettuce wraps instead of flour tortilla–based versions
Budget-Friendly Options
- Frozen shrimp bought in bulk and thawed at home
- Smaller shrimp sizes, which are often cheaper than jumbo varieties
- Buying shrimp on sale and freezing extra portions for later use
Allergy-Safe Alternatives
- Skinless chicken breast or turkey for those with shellfish allergies
- Firm tofu or tempeh seasoned similarly for a plant-based option
- Legume-based dishes such as lentil stews or chickpea salads for a protein-rich, shellfish-free alternative
Research Library
Nutrient Profile of Shrimp
Database summary
Shrimp provides high-quality protein, selenium, and some omega-3s with relatively few calories.
View SourceDietary Guidelines for Americans – Seafood Recommendations
Guideline
Public health guidelines encourage regular seafood intake, including shrimp, as part of a balanced diet to support heart and overall health, while emphasizing preparation methods that limit sodium and unhealthy fats.
View SourceSeafood Consumption and Cardiometabolic Health
Review
Observational studies suggest that replacing red and processed meat with seafood is associated with improved cardiometabolic risk markers, although most benefits are attributed to fatty fish and overall dietary patterns.
View SourceProtein Intake and Glycemic Control in Type 2 Diabetes
Review
Higher protein diets emphasizing lean protein sources can aid weight management and may modestly improve glycemic control when they replace refined carbohydrates, provided kidney function is monitored in susceptible individuals.
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 Shrimp 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