Marrows

Vegetable

Item Rating: 84/100

1 serving (100 grams) contains 20 calories, 1.2 grams of protein, 0.1 grams of fat, and 4.1 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		47.6
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		7.1 mg	0%
Total Carbohydrates		9.8 g	3%
	Dietary Fiber	2.6 g	9%
	Sugars	5 g
protein		2.9 g	5%
Vitamin D		0 mcg	0%
Calcium		38.1 mg	2%
Iron		1.0 mg	5%
Potassium		547.6 mg	11%

* 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (3.4%)

Protein: 11 cal (22.1%)

Carbs: 39 cal (74.5%)

About Marrows

Marrows, a type of summer squash, are versatile vegetables originating from Europe, particularly popular in Mediterranean and British cuisines. They have a mild flavor and a soft texture, often used in soups, stews, or stuffed dishes. Nutritionally, marrows are low-calorie (20 per 100g) and hydrating due to their high water content. They offer a small amount of protein (1.2g) and carbohydrates (4.1g), minimal fat (0.1g), and are a good source of dietary fiber (1.1g). Additionally, marrows provide essential vitamins and minerals, including vitamin C (17 mg per 100g), calcium (16 mg), and iron (0.4 mg). They are a nutrient-dense yet light food, ideal for various dietary needs.

Health Benefits

• Boosts immunity with vitamin C (17 mg), which strengthens the immune system and acts as an antioxidant.
• Supports digestion due to its fiber content (1.1 g), aiding regular bowel movements and gut health.
• Promotes bone health with calcium (16 mg) and iron (0.4 mg), both of which are necessary for bone structure and oxygen transport in the body.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, low-calorie, gluten-free, paleo

Selection and Storage

Store marrows unwashed in the refrigerator, wrapped in a perforated plastic bag, for up to a week. Wash thoroughly and remove seeds before preparing, especially when mature.

Common Questions About Marrows Nutrition

Is marrow high in protein?

Marrow is not particularly high in protein, containing about 1.2 grams of protein per 100 grams. While it can contribute to your daily protein intake, it is better known for being low-calorie and nutrient-rich rather than a protein source.

Can I eat marrow on a keto diet?

Yes, you can eat marrow on a keto diet as it contains just 4.1 grams of carbs per 100 grams, which is relatively low. Its low carb and calorie content make it a great addition to keto-friendly meals, especially as a vegetable side dish.

What are the health benefits of eating marrow?

Marrow is rich in vitamins and minerals like vitamin C and potassium, while being low in calories (20 calories per 100 grams). It also provides dietary fiber (1.1 grams per 100 grams) which supports digestion and gut health. Its low sodium and fat content make it a heart-healthy choice.

How should I serve or prepare marrow?

Marrow is versatile and can be steamed, roasted, grilled, or stuffed with other ingredients. A common serving size is around 150 grams, which provides roughly 30 calories. To retain its nutrients, try steaming or lightly roasting it with minimal oil.

How does marrow compare to zucchini?

Marrow and zucchini are very similar, as they both belong to the squash family, but marrow is generally larger and has a thicker skin. Nutritionally, both are low in calories, with marrow containing slightly fewer carbs (4.1g vs. zucchini's 3.1g per 100g). Marrow's mild flavor and soft texture make it ideal for stuffing or slow-cooked dishes.

Data Sources & Scientific References