1 serving (100 grams) contains 17 calories, 1.2 grams of protein, 0.3 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
40.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.7 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 19.0 mg | 0% | |
| Total Carbohydrates | 7.4 g | 2% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 6.0 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 38.1 mg | 2% | |
| Iron | 1.0 mg | 5% | |
| Potassium | 621.4 mg | 13% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Courgettes
Courgettes, also known as zucchini, are summer squash native to Central and South America. Popular in Mediterranean, Italian, and Middle Eastern cuisines, they have a mild flavor and versatile texture. Nutritionally, courgettes are low in calories (17 per 100g), with a macronutrient composition that includes 1.2g protein, 3.1g carbohydrates, 0.3g fat, and 1g dietary fiber. They are also a good source of vitamin C (17.9 mg per 100g), contributing to immune function, and provide small amounts of calcium, iron, and potassium, which support healthy bones and electrolyte balance. Their high water content makes them hydrating and low in energy density, suitable for weight management and hydration-focused diets.
Health Benefits
- Supports immune health due to its high vitamin C content (17.9 mg per 100g).
- Aids digestion and prevents constipation due to its 1g of dietary fiber, promoting gut health.
- Low in calories (17 kcal per 100g), making it a great addition to calorie-controlled or weight-loss diets.
- Contains potassium, which helps maintain healthy blood pressure levels and electrolyte balance.
- Provides small amounts of calcium and iron, essential for bone strength and oxygen transport, respectively.
Dietary Considerations
Selection and Storage
Store whole courgettes in the refrigerator crisper drawer for up to 5-7 days. Avoid washing prior to storage to prevent moisture buildup. For preparation, they can be steamed, roasted, grilled, or spiralized into noodles.
Common Questions About Courgettes Nutrition
Are courgettes low in calories and carbs?
Yes, courgettes are very low in calories, providing only 17 calories per 100g, and they are also low in carbs with just 3.1g of carbohydrates. This makes them an excellent choice for those following low-calorie or low-carb diets.
Can I eat courgettes on a keto diet?
Yes, courgettes are suitable for a keto diet as they are low in net carbs. With 3.1g of total carbs and 1g of fiber per 100g, the net carbs come to just 2.1g, making them an ideal vegetable for maintaining ketosis.
What are the health benefits of eating courgettes?
Courgettes are rich in vitamins like vitamin C and minerals such as potassium, which support immune function and heart health. They are also a good source of antioxidants and dietary fiber, promoting digestion and reducing inflammation. Additionally, their low calorie and high water content make them a hydrating and weight-loss-friendly food.
How much courgette should I eat in one serving?
A typical serving of courgette is around 1 cup (approximately 130g), which provides about 22 calories, 1.6g of protein, 4g of carbs, and 1.3g of fiber. This portion is both filling and nutrient-dense, fitting well into most meal plans.
How do courgettes compare to cucumbers?
While courgettes and cucumbers have a similar appearance, courgettes contain more fiber (1g vs. 0.5g per 100g) and slightly more calories (17 vs. 15 per 100g). Unlike cucumbers, courgettes are often cooked and have a softer texture, making them versatile for dishes like zoodles, stir-fries, and soups.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Vegetable Intake and Recommendations in the Dietary GuidelinesDietary Guidelines for Americans 2020-2025Highlights zucchini as part of recommended vegetable intake for balanced diets.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
