Know what’s on your plate
Courgette
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 16 kcal —
- Protein 1.3 g 3%
- Carbohydrate 2.3 g 1%
- Fat 0.2 g 0%
- Saturated fat 0.1 g 0%
- Fibre 0.5 g 2%
- Sugars 2.2 g —
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 33 µg 4%
- Vitamin C 5 mg 6%
- Vitamin D 0 µg 0%
- Vitamin E 0.31 mg 2%
- Vitamin K 3.3 µg 3%
- Thiamin (B1) 0.03 mg 3%
- Riboflavin (B2) 0.02 mg 2%
- Pantothenic acid (B5) 0.18 mg 4%
- Vitamin B6 0.07 mg 4%
- Biotin (B7) 3.1 µg 10%
- Folate (B9) 34 µg 9%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 27 mg 2%
- Iron 0.42 mg 2%
- Magnesium 24 mg 6%
- Phosphorus 40 mg 3%
- Potassium 341 mg 7%
- Zinc 0.3 mg 3%
- Copper 0.08 mg 9%
- Manganese 0.1 mg 4%
- Selenium 1 µg 2%
- Iodine 5 µg 3%
Similar foods
- Courgette or zucchiniflesh and skin, raw17 kcal / 100 g
- Green courgetteunpeeled, raw13 kcal / 100 g
- Dried courgette280 kcal / 100 g
- Zucchiniraw17 kcal / 100 g
- Zucchini squashraw17 kcal / 100 g
- Marrowraw12 kcal / 100 g
- Calabacín17 kcal / 100 g
- Summer squashall varieties, raw16 kcal / 100 g
- Green skin zucchiniraw16 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
Questions about Courgette
How do you stop courgette going soggy when you fry it?
Cut it into even slices or batons, use a very hot pan and cook in a single layer for about 2–3 minutes per side. Salt it just before serving, or salt the slices first and pat them dry to draw out moisture.
How long does courgette take to roast?
Cut into chunks or thick slices, toss with a little oil and roast at 220°C for about 20–25 minutes, turning once. Spread it out on the tray so it browns rather than steams.
How can you tell if a courgette is fresh when buying it?
Choose one that feels firm and heavy for its size, with smooth, unwrinkled skin and no soft patches. Smaller courgettes are usually tenderer and have fewer large seeds.
Can you freeze courgette?
Yes, but it softens after thawing, so it is best for soups, sauces and stews rather than salads. Slice or grate it, blanch slices for about a minute, cool quickly in iced water, drain well and freeze in portions.
What can you cook with courgette besides roasting it?
Grate it into fritters, slice it into a ratatouille, or cook it in a frittata or pasta sauce. For courgette fritters, squeeze the grated courgette firmly in a clean tea towel first so the mixture holds together.
Can you eat courgette raw?
Yes. Slice or ribbon it thinly for salads, or grate it into a slaw; small, firm courgettes are especially good raw. If it tastes distinctly bitter, do not eat it.
Can you use marrow instead of courgette?
Yes, especially in soups, stews and baked dishes, but marrow is larger, softer and usually has bigger seeds. Scoop out the seedy centre of a mature marrow before stuffing or roasting it.
Is courgette the same as zucchini?
Yes: courgette is the usual British English name, while zucchini is used in other varieties of English. Both refer to the same summer squash, picked while young and tender.
Source: CoFID (UK) 13-627 · per 100 g · carbohydrate per EU label, fibre excluded
