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Zucchini

Zucchini is a mild, versatile summer squash with one of the lowest calorie counts among vegetables, high in water with vitamin C and eye-protective carotenoids.
  • Nutrition Facts

Serving Size: 1 medium (196g)

  • Calories: 33
  • Calories: 33
  • Fiber: 2g
  • Sugar: 4.9g
  • Protein: 2.4g
  • Fat: 0.6g
  • Key Nutrients
Vitamin C, Manganese, Potassium
  • Key Vitamins
Vitamin C (39% DV), Vitamin B6 (19% DV), Riboflavin (B2) (14% DV), Folate (12% DV), Pantothenic Acid (B5) (8% DV), Vitamin K (7% DV), Thiamin (B1) (7% DV), Niacin (B3) (6% DV)
  • Essential Minerals
Manganese (15% DV), Copper (12% DV), Potassium (11% DV), Magnesium (8% DV), Zinc (6% DV), Phosphorus (6% DV)
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low
0-55
Medium
56-69
High
70+
0 20 40 60 80 100

This food has too little carbohydrate for a glycemic index to be measured.

Fresh zucchini, whole and sliced, on white background
Fresh zucchini, whole and sliced, on white background
  • Health Benefits:

    • Extremely low in calories, making it an ideal volume food for those managing calorie intake while staying satisfied.

    • A good source of vitamin C, contributing to immune defense and skin health.

    • Contains lutein and zeaxanthin, carotenoids associated with eye health.

    • High in water content (approximately 95%), supporting hydration and digestive comfort.

    • Versatile as a low-carb substitute for pasta (zucchini noodles), reducing calorie and carbohydrate intake while increasing vegetable consumption.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.