Zucchini
Low GI
GL 1 per piece (196 g) · GL 0.5 per 100 g
- Very low glycemic load
- Low protein content
Zucchini has a glycemic index of 15 (Low). One piece (196 g) adds a glycemic load of 1.
Reviewed Aug 6, 2026 · Sources: USDA FoodData Central #2685568 , Logi Nutrition Team · Not medical advice · Report an error
Forms of Zucchini
- Baked zucchiniGI 15 · GL 0.5 per 100 g baked
- GI 15 · GL 0.5 per 100 g diced
Fresh zucchini, diced - GI 15 · GL 0.5 per 100 g cookedlow sodium
Stewed zucchini - GI 15 · GL 0.5 per 100 g strips
Thinly sliced zucchini (zucchini noodles) - Yellow zucchiniGI 15 · GL 0.5 per 100 g yellow
- Zucchini noodlesGI 15 · GL 0.5 per 100 g lasagna sheets
- Zucchini roastedGI 15 · GL 0.5 per 100 g roasted
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Zucchini is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup | 124 g | 0.6 |
| 1 medium (approx. 7-8" long) | 196 g | 1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 17 kcal |
| Carbohydrates | 3.1 g |
| Sugars (Total) | 2.5 g |
| Natural | 2.5 g |
| Added | 0 g |
| Fiber | 1 g |
| Soluble | 0.3 g |
| Insoluble | 0.7 g |
| Protein | 1.2 g |
| Fat | 0.3 g |
| Saturated | 0.1 g |
| Unsaturated | 0.1 g |
| Sodium | 8 mg |
Processing Level
Why this score?
- Very low glycemic load
- High water content for hydration
- Non-starchy vegetable
- Low protein content
- Low overall micronutrient density compared to leafy greens
Allergens
No EU-14 allergen listed
Recipes with Zucchini
-
Black Bean & Roasted Vegetable Bowl 28 min · 8 ingredients · medium -
Low-Glycemic Courgette, Pea & White Bean Soup with Basil Pesto 25 min · 7 ingredients · easy -
Blood Sugar-Friendly Minestrone with Lemon & Herbs 45 min · 14 ingredients · easy -
Balsamic Grilled Vegetable Medley with Herb Marinade 30 min · 13 ingredients · easy -
Frittata al Forno con Verdure (Italian Baked Vegetable Frittata) 35 min · 11 ingredients · medium -
Low-Glycemic Turkey and Bean Chili with Roasted Zucchini 45 min · 13 ingredients · medium -
Low-Glycemic Chicken Zoodle Soup 500 min · 11 ingredients · medium -
Blood Sugar-Friendly Vegetable-Packed Meatloaf 60 min · 14 ingredients · medium -
Mediterranean Quinoa-Stuffed Bell Peppers with Walnuts 45 min · 13 ingredients · medium -
Low-Glycemic Cashew Satay Zucchini Noodle Stir-Fry 25 min · 13 ingredients · easy -
Sundubu Jjigae (Korean Soft Tofu Stew) 25 min · 10 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Zucchini?
Zucchini has a glycemic index of 15 (Low). One piece (196 g) has a glycemic load of 1; per 100 g the glycemic load is 0.5.
Is Zucchini good for people with insulin resistance?
Zucchini has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Zucchini has the lowest glycemic load?
Zucchini has the lowest glycemic load of all forms of Zucchini in this database (0.5 per 100 g).
Check Zucchini in the Logi app, with your portion.
