Courgette
A mild, high-water vegetable that adds bulk to meals for almost nothing in calories.
Nutrition per 100 g
Standardised to 100 g of courgette, raw for fair comparison. Typical serving: 1 cup sliced, raw (124 g) — 21 kcal per 124 g serving.
| Nutrient | Per 100 g | Per serving (124 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 17 kcal | 21 kcal | 100 kcal |
| Protein | 1.2 g | 1.5 g | 7.1 g |
| Carbohydrate | 3.1 g | 3.9 g | 18.6 g |
| Fat | 0.3 g | 0.4 g | 1.9 g |
| Fibre | 1 g | 1.2 g | 5.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of courgette, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (124 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin C | 15.4 mg | 19.1 mg | 17% |
| Minerals | |||
| Calcium | 15.5 mg | 19.2 mg | 1% |
| Iron | 0.21 mg | 0.26 mg | 1% |
| Magnesium | 20.6 mg | 25.5 mg | 5% |
| Phosphorus | 20.2 mg | 25 mg | 2% |
| Potassium | 167 mg | 207 mg | 4% |
| Sodium | 1.5 mg | 1.9 mg | <1% |
| Zinc | 0.19 mg | 0.24 mg | 2% |
| Copper | 0.15 mg | 0.19 mg | 17% |
| Manganese | 0.88 mg | 1.1 mg | 38% |
Source: USDA FoodData Central — Blackberries, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat courgette?
- Increases portion size without meaningfully changing calories.
- Neutral flavour makes it easy to add to almost any savoury dish.
- Spiralised or sliced, it stretches pasta dishes.
How to include it
- Griddle thick slices and dress with lemon and mint.
- Grate into bolognese or chilli to bulk it out.
- Roast in chunks with tomatoes and olive oil.
Things to consider
- Releases a lot of water — salt and drain before frying.
- Low in fibre relative to root vegetables and brassicas.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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