Vegetables Squashes & Gourds 🇬🇧 CoFID 2021 · 13-414
✦ Low calorie ✦ Vitamin C ✦ Folate source ✦ Skin adds fibre

Courgette is a low-calorie summer squash with a high water content, supplying vitamin C, vitamin B6, folate, and a little potassium. The skin contains most of the carotenoids and fibre.

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Preparation note

Frying in butter sharply raises fat and saturated fat; cook briefly in a hot pan to limit absorption.

Sources: CoFID 2021

Macronutrients per 100g

265
kJ
Energy
2.60
g
Protein
2.60
g
Carbs
1.20
g
Fibre
4.80
g
Fat
2.50
g
Sugars
3.10
g
Saturates
0.00
g
Salt

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 490 mg 25%
Chloride 65.0 mg 8%
Phosphorus 61.0 mg 9%
Folate 42.0 µg 21%
Calcium 38.0 mg 5%
Vitamin A (RAE) 37.5 µg 5%
Magnesium 32.0 mg 9%
Vitamin C 15.0 mg 19%
Iron 1.40 mg 10%
Selenium 1.00 µg 2%
Vitamin E (alpha-TE) 0.830 mg 7%
Zinc 0.500 mg 5%
Niacin (B3) 0.400 mg 3%
Manganese 0.100 mg 5%
Thiamin (B1) 0.100 mg 9%
Vitamin B6 0.090 mg 6%
Copper 0.050 mg 5%
Riboflavin (B2) 0.010 mg 1%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Monounsaturated fat 1.10 g —
Polyunsaturated fat (PUFA) 0.100 g —
Fructose 1.20 g —
Glucose (dextrose) 1.00 g —
Sucrose 0.300 g —
Cholesterol 0.000 mg —
Beta-carotene 450 µg —
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.