Know what’s on your plate
Zucchini summer squash
Calories & nutrition facts
boiled, drained
Nutrition facts
Per 100 g% DV- Calories 15 kcal —
- Protein 1.1 g 2%
- Carbohydrate 1.7 g 1%
- Fat 0.4 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1 g 4%
- Sugars 1.7 g —
- Sodium 3 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 56 µg 6%
- Vitamin C 12.9 mg 14%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 4.2 µg 4%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 0.51 mg 3%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 28 µg 7%
- Vitamin B12 0 µg 0%
- Choline 9.4 mg 2%
Minerals
- Calcium 18 mg 1%
- Iron 0.37 mg 2%
- Magnesium 19 mg 5%
- Phosphorus 37 mg 3%
- Potassium 264 mg 6%
- Zinc 0.33 mg 3%
- Copper 0.05 mg 6%
- Manganese 0.17 mg 8%
- Selenium 0.2 µg 0%
Similar foods
- Italian style zucchini summer squashcanned29 kcal / 100 g
- Baby zucchini summer squashraw21 kcal / 100 g
- Zucchini squashunpeeled, boiled, drained, without oil, unsalted14 kcal / 100 g
- Summer squashall varieties, raw16 kcal / 100 g
- Courgetteraw16 kcal / 100 g
- Courgette or zucchiniflesh and skin, cooked16 kcal / 100 g
- Zucchiniraw17 kcal / 100 g
- Crookneck summer squashfrozen, boiled, drained25 kcal / 100 g
- Marrowflesh, boiled, drained, no salt added9 kcal / 100 g
- Pumpkinraw26 kcal / 100 g
Questions about Zucchini summer squash
How do you stop courgettes going soggy when you cook them?
Cut them into thick pieces and cook in a hot pan in a single layer, without crowding; they brown in about 3–4 minutes per side. For fritters, grate the courgette, salt it briefly, then squeeze out as much liquid as you can before mixing.
How do you choose a good courgette?
Choose one that feels firm and heavy for its size, with smooth, unblemished skin and a fresh-looking stem. Smaller courgettes are usually tenderer and have fewer, softer seeds than oversized ones.
How should you store courgettes?
Keep them dry and unwashed in the fridge, ideally in a loosely closed bag in the vegetable drawer, and use them within about a week. Once cut, wrap the exposed surface and use the pieces within a few days.
What can you make with courgettes?
They work well sliced into a griddled salad, grated into fritters, or cooked in ratatouille. Add them to a pan near the end of cooking so they soften without losing their shape.
What can you use instead of courgette?
For roasting, grilling or ratatouille, use aubergine or yellow summer squash; both hold their shape well. For grated fritters or courgette cake, grated carrot is a closer match, though it is sweeter and needs squeezing if it is wet.
Can you eat courgette raw?
Yes: slice or shave it thinly for salads, or cut it into sticks for dipping. If it tastes distinctly bitter, spit it out and discard the whole courgette rather than trying to cook the bitterness away.
Is a courgette a fruit or a vegetable?
Botanically, it is a fruit: it develops from the flower and contains seeds. In cooking, it is treated as a vegetable, and courgettes are harvested while still immature.
Can you freeze courgettes?
Yes, but they become softer after thawing, so use them in soups, sauces or bakes rather than salads. Slice or dice them, blanch for about one minute, cool quickly in cold water, drain and freeze in a single layer before bagging.
Source: Canadian Nutrient File 2226 · per 100 g · carbohydrate per EU label, fibre excluded
