Carbohydrate Information for Zucchini

Carbs, Nutritional Information, Low-Carb Recipes

The zucchini is a mild vegetable, so it can go into a lot of different meals and take on the flavors of the dish. Cut into strips (use a vegetable peeler to make it easy), it can substitute for pasta. It is easy to grow, and although it is a summer vegetable, it is usually readily available year round.

Carbohydrate and Fiber Counts for Zucchini

• ½ cup chopped zucchini: 1.5 gram effective (net) carbohydrate plus 1 gram fiber and and 10 calories

• 1 medium zucchini (about 7 oz): 5 grams effective (net) carbohydrate plus 2 grams fiber and 31 calories

• 4 oz zucchini (¼ lb.): 3 grams effective (net) carbohydrate plus 1 gram fiber and 18 calories

Glycemic Index for Zucchini

As with most non-starchy vegetables, there is no scientific study of the glycemic index of zucchini.

More Information about the Glycemic Index

Estimated Glycemic Load of Zucchini

• ½ cup chopped zucchini: 1

• 1 medium zucchini(about 7 oz): 3

• 4 oz zucchini (¼ lb.): 2

More Information About the Glycemic Load

Health Benefits of Zucchini

Zucchini are a good source of vitamin C, and a good source of vitamin B6, riboflavin, and manganese, as well as a smattering of a lot of other nutrients.

Low-Carb Recipes with Zucchini

Substitute for pasta as described above, or try these:

• Mom's Prize-Winning Zucchini Casserole
  
  
• Italian Squash Casserole
  
  
• Mediterranean Summer Vegetables (Similar to Ratatouille)

_Sources:

Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna and Brand-Miller, Janette. "International table of glycemic index and glycemic load values: 2002." American Journal of Clinical Nutrition. Vol. 76, No. 1, 5-56, (2002).

USDA National Nutrient Database for Standard Reference, Release 20.