Know what’s on your plate
Zucchini summer squash
Calories & nutrition facts
includes skin, raw
Nutrition facts
Per 100 g% DV- Calories 17 kcal —
- Protein 1.2 g 2%
- Carbohydrate 2.1 g 1%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1 g 4%
- Sugars 2.5 g —
- Sodium 8 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 10 µg 1%
- Vitamin C 17.9 mg 20%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 4.3 µg 4%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.45 mg 3%
- Pantothenic acid (B5) 0.2 mg 4%
- Vitamin B6 0.16 mg 10%
- Folate (B9) 24 µg 6%
- Vitamin B12 0 µg 0%
- Choline 9.5 mg 2%
Minerals
- Calcium 16 mg 1%
- Iron 0.37 mg 2%
- Magnesium 18 mg 4%
- Phosphorus 38 mg 3%
- Potassium 261 mg 6%
- Zinc 0.32 mg 3%
- Copper 0.05 mg 6%
- Manganese 0.18 mg 8%
- Selenium 0.2 µg 0%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 17 | 1.2 g | 2.1 g | 0.3 g |
| 1 × cup, chopped | 124 g | 21 | 1.5 g | 2.6 g | 0.4 g |
| 1 × cup, sliced | 113 g | 19 | 1.4 g | 2.4 g | 0.4 g |
| 1 × large | 323 g | 55 | 3.9 g | 6.8 g | 1 g |
| 1 × medium | 196 g | 33 | 2.4 g | 4.1 g | 0.6 g |
| 1 × slice | 9.9 g | 2 | 0.1 g | 0.2 g | 0 g |
| 1 × small | 118 g | 20 | 1.4 g | 2.5 g | 0.4 g |
| 2 × cup, chopped | 248 g | 42 | 3 g | 5.2 g | 0.8 g |
| ½ × cup, chopped | 62 g | 11 | 0.8 g | 1.3 g | 0.2 g |
| 3 × cup, chopped | 372 g | 63 | 4.5 g | 7.8 g | 1.2 g |
| 4 × cup, chopped | 496 g | 84 | 6 g | 11 g | 1.6 g |
Similar foods
- Baby zucchini summer squashraw21 kcal / 100 g
- Italian style zucchini summer squashcanned29 kcal / 100 g
- Zucchini squashunpeeled, raw17 kcal / 100 g
- Courgette or zucchiniflesh and skin, raw17 kcal / 100 g
- Zucchiniraw17 kcal / 100 g
- Summer squashall varieties, raw16 kcal / 100 g
- Courgetteraw16 kcal / 100 g
- Green courgetteunpeeled, raw13 kcal / 100 g
- Green skin zucchiniraw16 kcal / 100 g
- Baby zucchini squashraw21 kcal / 100 g
Questions about Zucchini summer squash
How do you roast courgettes without them turning soggy?
Cut them into thick batons or chunky rounds, toss with a little oil and spread them in a single layer. Roast at 220 °C for 15–20 minutes, turning once; crowding the tray traps steam.
Should you salt courgettes before frying them?
For quick frying, you can skip salting: cook the slices in a hot pan in a single layer for about 3–4 minutes, turning once. If you are making a dish where excess moisture matters, salt the slices for 15 minutes, then pat them dry.
Can you eat courgette raw?
Yes. Wash it well, then shave or slice it thinly for salads, or cut it into sticks for dipping; small, firm courgettes are especially good raw.
How should you store courgettes?
Keep them unwashed in a loosely closed bag in the fridge’s vegetable drawer and use them within about a week. Wash just before cooking, as moisture on the skin can encourage them to spoil.
Can you freeze courgettes?
Yes, though they soften after thawing. Slice or grate them, blanch slices in boiling water for 1–2 minutes, cool quickly in cold water, drain and freeze; use them in soups, sauces or bakes rather than salads.
What dishes can you make with courgettes?
Use them in ratatouille, a Provençal vegetable stew, or slice them into a frittata, pasta sauce or vegetable curry. For grilled courgettes, cut them lengthways, brush lightly with oil and grill for about 3 minutes on each side.
What can you use instead of courgette?
Aubergine works well in ratatouille, pasta sauces and grilled dishes, but it is firmer and usually needs longer cooking. For a quick pan-fried side, try yellow summer squash, cut to a similar thickness.
How much protein is in a typical courgette?
A medium courgette weighs about 196 g and provides 1.2 g of protein per 100 g.
Source: USDA FoodData Central 169291 · per 100 g · carbohydrate per EU label, fibre excluded
