Shrimp, Canned: A Low-Carb Protein Source With Moderate Glycemic Index

Canned shrimp is a convenient seafood option that offers impressive nutritional benefits while being incredibly versatile in the kitchen. If you’re monitoring your glycemic response or following a low-carb eating plan, canned shrimp deserves a spot in your pantry.

Glycemic Information

Canned shrimp has a moderate Glycemic Index (GI) of 50, placing it right at the boundary between low and medium GI foods. However, what makes it particularly valuable for those managing blood sugar is its Glycemic Load of 0.

This zero glycemic load occurs because canned shrimp contains virtually no carbohydrates, meaning it won’t cause blood sugar spikes despite its moderate GI rating.

Nutritional Profile (per 100g serving)

• Calories: 100
• Protein: 20.4g
• Fat: 1.36g
• Carbohydrates: 0g
• Fiber: 0g
• Sugar: 0g
• Net Carbs: 0g

Health Benefits of Canned Shrimp

Canned shrimp offers several nutritional advantages:

• Excellent Protein Source: With over 20g of protein per 100g serving, canned shrimp provides high-quality protein with all essential amino acids.
• Low in Calories: At just 100 calories per serving, it’s a nutrient-dense food that supports weight management goals.
• Virtually No Carbs: Perfect for low-carb, ketogenic, and carb-controlled diets.
• Low in Fat: Contains minimal fat (1.36g per serving), making it heart-friendly.

How to Include Canned Shrimp in Your Diet

• Add to salads for a protein boost
• Mix into cauliflower “rice” for a low-carb seafood dish
• Include in omelets or egg muffins
• Make quick seafood cocktails with sugar-free cocktail sauce
• Toss with zucchini noodles and olive oil for a low-carb pasta alternative

Considerations When Purchasing Canned Shrimp

When buying canned shrimp, look for brands with minimal additives. Some products may contain added sodium, so check the label if you’re monitoring salt intake. Rinsing canned shrimp before use can help reduce sodium content.

Bottom Line

Canned shrimp is an excellent pantry staple for anyone following a low-carb or glycemic-aware eating plan. With zero carbohydrates, high protein content, and minimal calories and fat, it offers substantial nutritional value without impacting blood sugar levels. Its moderate glycemic index coupled with zero glycemic load makes it an ideal choice for balanced meals that help maintain stable glucose levels.