RootCauseAI

Courgette

Courgette, per 100 g: 17 kcal, 1.2 g protein, 3.1 g carbohydrate, 1 g fibre, 0.3 g fat. Figures are the USDA reference values for “Squash, summer, zucchini, includes skin, raw”.

At 100 g it reaches the EU threshold to be called a source of vitamin c. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

High protein28% of the energy in this food is proteinFat-freeUnder 0.5 g fat per 100 gLow sugars2.5 g sugars per 100 gVery low sodium8 mg sodium per 100 gLow energy17 kcal per 100 g

Nutritional value per 100 g

NutrientPer 100 g% NRV
Energy and macronutrients
Energy17 kcal
Protein1.21 g
Fat0.32 g
of which saturates0.084 g
of which monounsaturates0.011 g
of which polyunsaturates0.091 g
Carbohydrate3.11 g
of which sugars2.5 g
of which starch0 g
Fibre1 g
Water94.8 g
Cholesterol0 mg
Minerals
Calcium16 mg2%
Iron0.37 mg2.64%
Magnesium18 mg4.8%
Phosphorus38 mg5.43%
Potassium261 mg13.1%
Sodium8 mg
Zinc0.32 mg3.2%
Copper0.053 mg5.3%
Manganese0.177 mg8.85%
Selenium0.2 µg0.364%
Vitamins
Vitamin A10 µg1.25%
Vitamin D0 µg
Vitamin E0.12 mg1%
Vitamin K4.3 µg5.73%
Vitamin C17.9 mg22.4%
Thiamine (B1)0.045 mg4.09%
Riboflavin (B2)0.094 mg6.71%
Niacin (B3)0.451 mg2.82%
Pantothenic acid (B5)0.204 mg3.4%
Vitamin B60.163 mg11.6%
Folate24 µg12%
Vitamin B120 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

Source of Vitamin C22.4% NRV per 100 g
  • Vitamin C contributes to the normal function of the immune system
  • Vitamin C contributes to normal collagen formation for the normal function of blood vessels
  • Vitamin C increases iron absorption
High protein28.5% of energy from protein
  • Protein contributes to a growth in muscle mass
  • Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Squash, summer, zucchini, includes skin, raw (FDC ID 169291). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.