Courgette, also known as zucchini, is believed to have been first cultivated up to 10,000 years ago and provides plenty of nutritional benefits. it is rich in vitamin C, vitamin B6, riboflavin, folate, magnesium and much more. It contains many antioxidants and anti-inflammatory phytonutrients. One medium sized courgette contains roughly 34 calories and only 6.6 grams of carbohydrates with little to no fat.
A rich source of: vitamin C, vitamin B6, riboflavin, folate, magnesium .
Courgette, raw
| Energy (kcal) | 16 |
| Energy (kJ) | 66 |
| Water (g) | 95 |
| Starch (g) | 0.1 |
| Total sugars (g) | 2.2 |
| Glucose (g) | 0.9 |
| Galactose (g) | 0 |
| Fructose (g) | 1.3 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 1.3 |
| Protein (g)/100kcal | 8.1 |
| Protein % of calories | 32.5 |
| Carbohydrate (g) | 2.3 |
| Carbohydrate (g)/100kcal | 14.4 |
| Carb % of calories | 57.5 |
| Fat (g) | 0.2 |
| Fat (g)/100kcal | 1.3 |
| Fat % of calories | 11.3 |
| Satd FA /100g fd (g) | 0.1 |
| Mono FA /100g food (g) | 0 |
| Poly FA /100g food (g) | 0.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 2 |
| Potassium (mg) | 280 |
| Calcium (mg) | 53 |
| Magnesium (mg) | 61 |
| Phosphorus (mg) | 110 |
| Iron (mg) | 1.2 |
| Copper (mg) | 0.5 |
| Zinc (mg) | 0.8 |
| Chloride (mg) | 7 |
| Manganese (mg) | 1.9 |
| Selenium (µg) | 1 |
| Iodine (µg) | 6 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 9.5 |
| Thiamin (mg) | 0.2 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 0.4 |
| Tryptophan/60 (mg) | 1.5 |
| Niacin equivalent (mg) | 1.9 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 27 |
| Pantothenate (mg) | 0.6 |
| Biotin (µg) | 29 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0.9 |
| AOAC fibre (g) | 0.5 |
| Cholesterol (mg) | 0 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |