Know what’s on your plate
Zucchini summer squash
Calories & nutrition facts
includes skin, cooked, boiled, drained, with salt
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 239 mg 10%
- 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%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 15 | 1.1 g | 1.7 g | 0.4 g |
| 1 × cup slices | 90 g | 14 | 1 g | 1.5 g | 0.3 g |
| 1 × cup, mashed | 120 g | 18 | 1.4 g | 2 g | 0.4 g |
| 2 × cup slices | 180 g | 27 | 2.1 g | 3 g | 0.6 g |
| ½ × cup slices | 45 g | 7 | 0.5 g | 0.8 g | 0.2 g |
| 3 × cup slices | 270 g | 41 | 3.1 g | 4.6 g | 1 g |
| 4 × cup slices | 360 g | 54 | 4.1 g | 6.1 g | 1.3 g |
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
- Pumpkincooked, boiled, drained, with salt18 kcal / 100 g
- Green skin zucchiniboiled, microwaved or steamed, drained20 kcal / 100 g
- Marrowflesh, boiled, drained, no salt added9 kcal / 100 g
Questions about Zucchini summer squash
How should you store courgettes?
Keep them unwashed in a breathable bag in the fridge’s vegetable drawer and use them within about a week. Wash just before cooking; moisture can make them spoil faster.
How do you roast courgettes without them going soggy?
Cut them into thick batons or rounds, pat them dry and spread them in a single layer on a hot tray. Roast at 220 °C for 15–20 minutes, turning once, until browned at the edges.
How do you stop courgette fritters from becoming watery?
Coarsely grate the courgette, mix it with a little salt and leave it for 10 minutes, then squeeze it very firmly in a clean tea towel. Stir the drained shreds into your batter before frying.
Can you eat courgette raw?
Yes. Slice it thinly or use a vegetable peeler to make ribbons for salads; young, firm courgettes are particularly good raw. Avoid eating a courgette that tastes distinctly bitter.
What dishes can you make with courgette?
Use it in ratatouille, courgette fritters, pasta sauces or a savoury tart. Add slices to a hot pan near the end of cooking so they soften but keep their shape.
What can you use instead of courgette?
For grilled slices, fritters or ratatouille, aubergine is a useful substitute, though it takes longer to soften and absorbs more oil. Yellow summer squash is closer in texture and can usually be swapped in equal amounts.
How much energy is in a serving of courgette?
A typical serving is about 90 g of sliced courgette, providing 14 kcal. It has a mild flavour and works well alongside more substantial ingredients.
Is courgette different from pumpkin?
Yes. Courgette is usually eaten young, while pumpkin is generally harvested mature and has denser flesh. Pumpkin contains 288 µg of vitamin A per 100 g, compared with 56 µg in courgette.
Source: USDA FoodData Central 170534 · per 100 g · carbohydrate per EU label, fibre excluded
