Is Breaded Chicken High GI? What You Need to Know

November 11, 2025 •

4 min read

While plain chicken has a glycemic index (GI) of zero, the breading process significantly alters its nutritional profile and GI. Is breaded chicken high GI? The answer is nuanced and depends heavily on the type of breading, the cooking method, and overall preparation.

Quick Summary

The glycemic index of breaded chicken is influenced by the type of breading and cooking method. While plain chicken is zero GI, breading adds carbohydrates that can raise its GI, but the protein and fat content tend to keep the GI lower than other high-carb foods. Overall impact depends on the total meal.

Key Points

Not High GI: Plain chicken is zero GI, and the fat and protein content of breaded chicken typically keeps its GI in the low to medium range.
Breading Type Matters: Traditional refined flour or breadcrumbs raise the GI more than high-fiber whole-grain alternatives or low-carb coatings like almond flour.
Cooking Method Affects Health: While deep frying can lower the GI by slowing digestion with fat, it adds unhealthy calories and saturated fats; baking or air frying is the healthier choice.
Protein and Fat Moderate Response: The high protein and fat content in breaded chicken slow down the digestion of carbohydrates, leading to a more moderate increase in blood sugar compared to high-carb foods.
Overall Meal Impact: The glycemic load is also important. The entire meal, including sides and sauces, determines the total impact on blood sugar, so avoid sugary sauces and pair with high-fiber vegetables.
Healthier Homemade Options: For better blood sugar control, use alternative breadings like nuts or seeds and opt for baking or air frying to maximize nutritional benefits.

Understanding the Glycemic Index (GI)

The glycemic index is a system that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods are categorized into three levels: low (55 or less), medium (56-69), and high (70 or above). Pure glucose is used as the benchmark with a GI of 100. Foods high in refined carbs and sugar are typically high GI, while those rich in protein, fat, or fiber usually have a lower GI. For individuals managing diabetes or seeking better blood sugar control, understanding a food's GI is a useful tool.

Why Breaded Chicken Isn't a Simple High or Low GI

The most significant factor in breaded chicken's GI is the breading itself. The chicken meat has a GI of zero because it is almost all protein and fat with no carbohydrates. The breading, which is typically made from refined flour or breadcrumbs, introduces carbohydrates that would normally increase the GI. However, several factors within the preparation process prevent it from becoming a high GI food like white bread or potatoes.

The Impact of Breading and Cooking Method

Refined vs. Whole-Grain Breading: Breading made from refined white breadcrumbs or flour will have a higher GI than those made from whole-grain options. The fiber in whole grains slows down digestion and the absorption of glucose.
Cooking Method: Deep frying, while adding extra fat and calories, can surprisingly lower a food's GI because the fat slows down the digestion of carbohydrates. However, this cooking method adds unhealthy saturated fats and calories. Baking or air frying is a much healthier alternative.
Added Ingredients: Some breading mixes contain added sugar, and the sauce served with breaded chicken can drastically increase the meal's overall glycemic load. For example, studies found that while plain chicken nuggets have a low GI of 46, serving them with a sweet sauce pushes the GI up to 55.

The Role of Protein and Fat

As mentioned, chicken is a protein and fat-rich food. Both protein and fat are known to slow down digestion, leading to a more gradual release of glucose into the bloodstream. When you combine the chicken's protein and fat with the carbs from the breading, the overall GI of the meal is moderated. This is why breaded chicken, despite containing refined carbs, often falls into the low to medium GI range.

Comparison: Glycemic Impact of Chicken Preparations


Preparation Method	Key Ingredients	GI Impact	Nutritional Consideration
Plain, grilled chicken	Chicken breast, seasoning	Zero GI	Excellent source of lean protein, no carbs.
Basic breaded chicken (baked)	Chicken, white flour, breadcrumbs	Low-to-Medium GI	Carbohydrates from breading, but protein moderates spike.
Deep-fried breaded chicken	Chicken, white flour, breadcrumbs, oil	Low-to-Medium GI	High in unhealthy fats and calories due to deep frying.
Whole-grain breaded chicken (baked)	Chicken, whole-grain breadcrumbs	Low GI	Increased fiber content slows digestion further.
Processed chicken nuggets	Processed chicken, fillers, refined flour	Low-to-Medium GI	Often higher sodium and preservatives; GI depends on sauce.
Almond flour crusted chicken	Chicken, almond flour	Very Low GI	Low-carb, high-fat alternative; excellent for keto and low-carb diets.

Tips for Making a Healthier, Lower-GI Breaded Chicken

To enjoy breaded chicken while maintaining better blood sugar control, consider these healthy alternatives and cooking strategies:

Use High-Fiber Coatings: Swap traditional breadcrumbs for crushed whole-grain cereal, chopped nuts (like almonds or walnuts), or seeds (like sesame or pumpkin). You can also use chickpea flour or crushed pork rinds for a low-carb alternative.
Bake or Air Fry: Ditch the deep fryer and opt for baking or air frying. These methods use significantly less oil, drastically reducing the calorie and unhealthy fat content while still delivering a satisfyingly crispy texture.
Add Fiber to Your Meal: Pair your chicken with high-fiber sides like leafy green salads, non-starchy vegetables, or legumes to help lower the overall GI of your meal. Fiber helps slow down digestion and sugar absorption.
Focus on Portion Control: As with any food, portion size matters. Consuming a large amount of even low-GI carbohydrates can still significantly raise your blood sugar levels. Moderation is key to managing your glucose response effectively.
Avoid Sugary Sauces: Many dipping sauces, such as barbecue sauce or sweet Thai chili, contain significant amounts of added sugar. Opt for low-sugar alternatives like a mustard-based sauce or a fresh salsa to minimize the glycemic impact. Check the labels of store-bought sauces for sugar content.

Conclusion

Is breaded chicken high GI? The straightforward answer is no, it's typically low to medium GI, but with important caveats. While the chicken itself is zero-GI, the carbohydrate-based breading and cooking method introduce complexity. The protein and fat from the chicken and cooking oil help moderate the blood sugar response, keeping the GI from being excessively high. However, the healthier choice is to opt for whole-grain breading, bake or air fry the chicken, and be mindful of portion sizes and accompanying sauces. By making these simple adjustments, you can enjoy a delicious meal while keeping blood sugar levels stable.

Authoritative Sources

Everyday Health: For guidance on healthy eating with type 2 diabetes, see their article on limiting certain foods, including insights on breaded and fried options.

The Glycemic Load vs. Index

It's also important to consider the glycemic load (GL). GL accounts for both the GI and the amount of carbohydrates in a serving. A food with a low GI can still have a medium GL if consumed in a large enough portion. For example, studies on fast-food chicken pieces found them to have a low GI but a medium GL due to the carbohydrate content in a typical serving. Therefore, even with a favorable GI, portion control is always important.

The Bottom Line

While traditional breaded and fried chicken isn't a high-GI food, it's not the healthiest option due to the added fat, calories, and sodium. For those seeking better blood sugar management, preparing homemade versions with alternative breading options and healthier cooking methods is the best strategy. This allows you to control the ingredients and maximize the nutritional benefits of a protein-rich meal.

Frequently Asked Questions

No, baked breaded chicken is generally low to medium GI. The protein and fat from the chicken, combined with the baking method, which avoids excess fat from deep frying, result in a moderate blood sugar response.

Frying does not necessarily make breaded chicken high GI. The added fat can slow down carbohydrate digestion, but the process adds significant unhealthy calories and fats, making it a less healthy option overall.

Excellent low-GI breading substitutes include crushed whole-grain cereal, almond flour, crushed nuts (like walnuts), and seeds (like sesame or pumpkin).

Plain chicken meat has a GI of zero. The breading process introduces carbohydrates, which raises the GI. The type of breading (refined vs. whole-grain) and cooking method determine the final GI.

While the GI is generally low to medium, a large portion size or pairing with high-sugar sauces can increase the glycemic load, potentially leading to a blood sugar spike.

To lower the glycemic load, use a whole-grain or alternative breading, bake or air fry the chicken, and serve it with high-fiber vegetables and salads instead of starchy sides.

Yes, people with diabetes can eat breaded chicken in moderation. They should choose healthier preparations, like baking with whole-grain breading, control portion sizes, and be mindful of accompanying foods and sauces.