Know what’s on your plate
Boiled cho cho
Calories & nutrition facts
boiled in unsalted water
Nutrition facts
Per 100 g% DV- Calories 14 kcal —
- Protein 0.5 g 1%
- Carbohydrate 2.9 g 1%
- Fat 0.1 g 0%
- Fibre 0.9 g 3%
- Sugars 2.5 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6 µg 1%
- Vitamin C 11 mg 12%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.02 mg 2%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.4 mg 3%
- Pantothenic acid (B5) 0.41 mg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 13 mg 1%
- Iron 0.3 mg 2%
- Magnesium 13 mg 3%
- Phosphorus 20 mg 2%
- Potassium 120 mg 3%
- Zinc 0.2 mg 2%
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Questions about Boiled cho cho
How do you boil cho cho so it does not turn mushy?
Peel it, halve it and remove the flat stone if you prefer; cut into chunks and simmer in salted water for about 10–15 minutes, until a knife slips in but the pieces still hold their shape. Drain promptly, as it continues softening in the hot water.
Do you have to peel cho cho before cooking it?
The skin is edible, but it can feel tough, so peeling gives a softer result. Some cho cho releases a sticky sap when cut; peel it under running water or wear gloves, then rinse the pieces.
Can you eat cho cho raw, including the seed?
Yes. Thinly slice or grate peeled cho cho into a crunchy salad, and the soft seed in the middle is edible too. Its mild flavour works well with lime or lemon juice and fresh herbs.
How should you store cho cho?
Keep whole cho cho dry and unwashed in the fridge, where it will generally keep for a couple of weeks. Refrigerate cooked pieces in a covered container and use them within three to four days.
What dishes use cho cho?
Boiled cho cho is often served as a side with fish, meat or rice, dressed with butter or a little oil. It also works in Caribbean-style soups and stews; add it early enough to soften, but not so early that it breaks apart.
What can you use instead of cho cho?
Use a firm courgette in soups, stews or sautés; it cooks faster, so add it later. For a similarly mild, firm vegetable in a boiled side dish, try turnip, cut into chunks.
Is boiled cho cho much different from raw cho cho nutritionally?
Boiled cho cho has 14 kcal per 100 g, compared with 17 kcal in raw cho cho. Boiling also leaves it with 11 mg of vitamin C per 100 g, compared with 15 mg raw.
Source: CoFID (UK) 13-228 · per 100 g · carbohydrate per EU label, fibre excluded
