Yellow Squash Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
15
per source
Glycemic load
1
Low GL
This food's glycemic index is 15, which is Low GI.
Yellow squash is a non-starchy vegetable with minimal carbohydrates and a low glycemic index, so a normal serving has virtually no measurable effect on blood sugar. This is general nutrition information, not medical advice; people with diabetes should confirm dietary choices with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Yellow squash is a non-starchy vegetable with only about 3 grams of net carbs per cup — very little carb to drive a glucose response.
A glycemic index of 55 or lower is classified as low-GI — yellow squash, at around 15, sits well within this range.
Glycemic load (GI x available carbs per serving / 100) is often more practically useful than GI alone for real-meal planning.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup sliced (113 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
3.8g
Net carbs
2.8g
total carbs minus fiber
Fiber
1g
slows the glucose rise
- Sugars
- 2.5g
- Protein
- 1.4g
- Calories
- 18kcal
Notable nutrients
- Vitamin C22 mg
- Vitamin B60.2 mg
- Folate36 mcg
- Potassium261 mg
- Magnesium22 mg
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent for blood sugar — very low carb, very low GI
Yellow squash is a non-starchy vegetable with minimal carbohydrates and a low glycemic index, so a normal serving has virtually no measurable effect on blood sugar. This is general nutrition information, not medical advice; people with diabetes should confirm dietary choices with their care team.
Portion guidance
A cup or two of raw or lightly cooked yellow squash contributes under 4 grams of net carbs — too small an amount to cause a meaningful glucose rise in most people. You would need to eat several cups to see any notable blood-sugar response.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw or lightly sauteed
Lowers the spikeMinimal cooking preserves the vegetable's cell structure and fiber, keeping digestion slow and the glucose response gentle.
Long roasting or caramelization
Raises GIExtended heat breaks down cell walls and concentrates natural sugars slightly, which can nudge the glycemic impact up — though it remains very low in absolute terms.
Adding protein or healthy fat
Lowers the spikePairing with olive oil, nuts, cheese, or lean protein slows gastric emptying and blunts any small glucose response from the meal.
Pairing tip
Yellow squash is already so low in carbs and GI that the bigger lever is what surrounds it on the plate. Toss with olive oil and grilled chicken, or stir-fry with eggs, to keep the whole meal blood-sugar friendly.
Why GI numbers vary
Precise GI studies on yellow squash (summer squash) are sparse in major databases. The commonly cited value of around 15 is consistent with other non-starchy summer squashes and with the food's very low carbohydrate content — very few carbs means very little capacity to raise glucose regardless of technical GI. We report the approximately established value and hedge accordingly.
Not medical advice. This page is general nutrition information about Yellow Squash. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Yellow squash has a glycemic index of approximately 15, placing it firmly in the low-GI category (55 and below). Because yellow squash is a non-starchy vegetable with only about 3–4 grams of net carbs per cup, its glycemic load is also very low — around 1 for a typical serving. Most published squash GI data is consistent in the low range.
Generally, yes. Yellow squash is a non-starchy vegetable with low carbohydrates, low GI, and decent fiber content — characteristics that most diabetes nutrition guidance views favorably. Its very low glycemic load means a normal serving is unlikely to cause a notable blood-sugar spike. Individual responses vary, so tracking your own glucose and consulting your care team is always worthwhile.
Minimally. With only about 3 grams of net carbs and a glycemic index around 15, a cup of yellow squash contributes almost nothing to blood glucose in normal portions. Sugary cooking sauces or very large quantities would have a greater effect, but the squash itself is extremely gentle on blood sugar.
Yes — yellow squash is one of the more keto-friendly vegetables. At roughly 3 grams of net carbs per cup, it fits comfortably within most low-carb targets. It is lower in carbs than winter squashes like butternut or acorn, making it a flexible choice for carb-restricted eating patterns.
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Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026