Know what’s on your plate
Marrow
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 12 kcal —
- Protein 0.5 g 1%
- Carbohydrate 2.2 g 1%
- Fat 0.2 g 0%
- Fibre 0.5 g 2%
- Sugars 2.1 g —
- Sodium 1 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 18 µg 2%
- Vitamin C 11 mg 12%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.08 mg 7%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.1 mg 2%
- Vitamin B6 0.03 mg 2%
- Biotin (B7) 0.4 µg 1%
- Folate (B9) 13 µg 3%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 18 mg 1%
- Iron 0.2 mg 1%
- Magnesium 10 mg 2%
- Phosphorus 17 mg 1%
- Potassium 140 mg 3%
- Zinc 0.2 mg 2%
- Copper 0.02 mg 2%
Similar foods
- Parwal marrowraw14 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
- Courgetteraw16 kcal / 100 g
- Pumpkin squashpeeled, seedless, raw22 kcal / 100 g
- Ash gourdraw12 kcal / 100 g
- Zucchini squashraw17 kcal / 100 g
- Squashall types, raw14 kcal / 100 g
- Spaghetti squashraw26 kcal / 100 g
- Bottle gourdraw13 kcal / 100 g
- Tinda gourdraw21 kcal / 100 g
Questions about Marrow
How do you stop stuffed marrow from turning watery?
Halve it lengthways, scoop out the seeds, then salt the cut surfaces for 20 minutes and pat dry. Roast the shells cut-side down at 200°C for 15 minutes before filling and baking until tender.
How long should you bake stuffed marrow?
For halves filled with cooked mince, lentils or rice, bake at 190°C for about 30–40 minutes, until the flesh is easily pierced and the filling is piping hot. Cover loosely with foil if the top browns too quickly.
Do you peel marrow before cooking it?
You can leave the skin on if it is young and tender; wash it well and trim the ends. For a large, mature marrow, peel it if the skin is tough, and remove the spongy seed core before cooking.
What goes well with marrow?
Its mild flavour works with tomatoes, onions, garlic, herbs and strongly flavoured cheese. Stuffed marrow with minced meat or lentils, and marrow cooked in a tomato-based curry, are familiar ways to make it the centre of a meal.
Can you use marrow instead of courgette?
Yes, especially in soups, stews and sauces, but marrow is larger, more watery and often has tougher skin and bigger seeds. Courgette is usually better when you want neat slices that hold their shape in a quick fry.
Is marrow just an overgrown courgette?
They are both cultivated forms of the same species, *Cucurbita pepo*. Marrow is generally left on the plant to grow larger and more mature, while courgettes are picked young.
Can a marrow taste bitter, and is it safe to eat?
A distinctly bitter marrow should not be eaten: bitterness can signal cucurbitacins, naturally occurring compounds that can make you very ill. Taste a tiny raw piece before cooking, and discard it if it is bitter.
Source: CoFID (UK) 13-274 · per 100 g · carbohydrate per EU label, fibre excluded
