Meat, fish, and eggs have no glycemic index. They contain little or no carbohydrate, so there’s nothing to raise blood sugar the way bread or rice does. That makes them the anchor of almost every low-GI, low-carb, and diabetes-friendly plan. The choices that matter here are about the cut and the cooking, not the GI.
Below are carbs per serving for 14 proteins, how each fits the major plans, and a shopping list you can print.
Zero carbs: chicken, turkey, fish, shellfish, beef, pork, lamb
Most carbs: tempeh, 9 g per 100 g
Where carbs sneak in: breading, marinades, glazes, and sauces
Meat, fish, eggs and plant protein: 14 compared
| Protein | GI | GL | Carbs | Serving | Fits these plans | |
|---|---|---|---|---|---|---|
 |
Chicken breast | No GI | ~0 | 0 g | 100 g | All plans |
 |
Turkey | No GI | ~0 | 0 g | 100 g | All plans |
 |
Salmon Rich in omega-3 fats |
No GI | ~0 | 0 g | 100 g | All plans |
 |
Sardines and mackerel | No GI | ~0 | 0 g | 100 g | All plans |
 |
Tuna, canned | No GI | ~0 | 0 g | 100 g | All plans |
 |
White fish (cod, tilapia) | No GI | ~0 | 0 g | 100 g | All plans |
 |
Shrimp and shellfish | No GI | ~0 | 0 g | 100 g | All plans |
 |
Beef, lean | No GI | ~0 | 0 g | 100 g | All plans; Mediterranean in moderation |
 |
Pork, lean | No GI | ~0 | 0 g | 100 g | All plans; Mediterranean in moderation |
 |
Lamb | No GI | ~0 | 0 g | 100 g | All plans; Mediterranean in moderation |
 |
Bacon Processed meat |
No GI | ~0 | 0 g | 2 slices | Keto, Atkins; limit on other plans |
 |
Eggs | No GI | ~0 | 1 g | 2 large | All plans |
 |
Tofu, firm | No GI | ~0 | 2 g | 100 g | All plans |
 |
Tempeh Highest carbs here |
No GI | ~0 | 9 g | 100 g | All plans; smaller portions on keto |
“No GI” means too little carbohydrate to test. 100 g of cooked meat or fish is about the size of a deck of cards. Values are for plain, unbreaded protein; for breaded and fried versions, see our snacks and prepared foods page.
What to know about protein
No carbs, no GI. Meat, poultry, fish, and eggs are protein and fat. There’s no starch or sugar to digest into glucose, so they don’t have a GI.
They lower the meal around them. Protein slows how fast your stomach empties, so eating it alongside rice, bread, or potatoes softens the blood sugar rise from those carbs.
Carbs come from what you add. Breading, flour coatings, honey or teriyaki glazes, and barbecue sauce add carbs. Chicken nuggets, for example, carry about 16 g per 100 g.
Not all protein is equal for overall health. GI doesn’t tell the whole story. Fish, poultry, eggs, and plant proteins are the core of the Mediterranean pattern; red and processed meats are best kept occasional.
Best picks
Everyday
- Salmon, sardines, mackerel
- White fish and shellfish
- Chicken and turkey
- Eggs
- Tofu
A few times a week
- Lean beef
- Lean pork
- Lamb
- Tempeh
Occasional
- Bacon and sausage
- Deli and cured meats
- Breaded or glazed meats
Smart swaps
| Instead of | Try | The difference |
|---|---|---|
| Chicken nuggets | Grilled chicken strips | 16 g carbs → 0 |
| Fish sticks | Baked white fish | 19 g carbs → 0 |
| Honey-glazed salmon | Salmon with lemon and herbs | No added sugar |
| Bacon at breakfast | Eggs or smoked salmon | Less processed meat |
| Breadcrumb coating | Crushed nuts or almond meal | Most of the carbs gone |
Protein shopping list
- Salmon, fresh or frozen
- Canned tuna and sardines
- Chicken breasts or thighs
- Ground turkey
- Eggs
- Frozen shrimp
- Firm tofu
- Lean beef or pork, for a couple of meals a week
Reading the label:
- Pre-marinated meats often contain sugar. Check the carbs per serving.
- Deli meats and sausages can include fillers and added sugar, and they’re high in sodium.
- Canned fish packed in water or olive oil is the simplest option.
Tips to help you succeed
- Start with protein. I build the plate around a palm-sized portion of protein, then add vegetables, then a small starch if any.
- Keep easy protein on hand. Hard-boiled eggs, canned tuna, and frozen shrimp make a low-GI meal possible on nights with no plan.
- Eat fish twice a week. Salmon, sardines, and mackerel add omega-3 fats that most diets fall short on.
- Season instead of sauce. Spice rubs, citrus, garlic, and herbs add flavor without the sugar in bottled glazes.
Frequently asked questions
Does meat have a glycemic index?
No. Meat, poultry, and fish contain essentially no carbohydrate, so a GI can’t be measured. They don’t raise blood sugar the way starchy or sugary foods do.
Are eggs low glycemic?
Eggs have about 1 g of carbohydrate for two large eggs, so they have no measurable GI. They’re a good base for a low-GI breakfast.
Is tofu low glycemic?
Yes. Firm tofu has about 2 g of carbs per 100 g and no measurable GI. Tempeh has more (about 9 g) but is still low.
Which proteins fit South Beach Phase 1?
Lean proteins: fish, shellfish, skinless poultry, lean cuts of beef and pork, eggs, and tofu. Fattier and processed meats like bacon are limited.
Printable protein list
A free one-page version of this list is coming soon. For the full printable set covering every food group, see the glycemic index food lists at Health List Now.
This page is general information, not medical advice. Last reviewed October 2026.