21 %
Potassium contributes to normal functioning of the nervous system and to normal muscle function.
How many calories are in roasted courgette?
31.2kcal
in an 80 g portion
39 kcal per 100 g.
Source: UK CoFID 2021, record 13-629, 11 analysed samples. Checked 5 October 2026.
1.5 gFat
1.6 gProtein
0.62 gFibre
21 %Daily potassium
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 1.5 gFat
- 1.6 gProtein
- 2.8 gCarbohydrate
- 0.62 gFibre
- 72.6 gWater
- 0.9 gMinerals and the rest
Below average for vegetables
Courgette is 39 kcal per 100 g. The 240 vegetables in this database average 59.9.
Courgette39
Vegetables average59.9
Low in sugar
3.4 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per portion2.7 g
Vitamins and minerals in courgette
One of the 23 reach the “source of” level, potassium first; none reaches “high in”.
Only a trace
- Sodium
None recorded
- Vitamin D
- Vitamin B12
Show all 23 with amounts
Potassium421 mg, 21 %
Copper0.1 mg, 9.6 %
Folate0.0184 mg, 9.2 %
Biotin0.00384 mg, 7.7 %
Magnesium28.8 mg, 7.7 %
Phosphorus49.6 mg, 7.1 %
Chloride55.2 mg, 6.9 %
Vitamin C4.8 mg, 6 %
Manganese0.12 mg, 6 %
Vitamin A0.04 mg, 5 %
Vitamin E0.55 mg, 4.6 %
Vitamin B60.06 mg, 4.6 %
Calcium33.6 mg, 4.2 %
Iodine0.00604 mg, 4 %
Iron0.52 mg, 3.7 %
Zinc0.32 mg, 3.2 %
Pantothenic acid (vitamin B5)0.18 mg, 2.9 %
Thiamin (vitamin B1)0.03 mg, 2.9 %
Selenium0.0016 mg, 2.9 %
Riboflavin (vitamin B2)0.02 mg, 1.7 %
Niacin (vitamin B3)0.24 mg, 1.5 %
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What courgette doesn’t give you. And where to find it.
No recorded vitamin D, and only 3.6 % of the selenium reference intake and 4 % of the zinc reference intake per 100 g.
Vitamin D
0mgin courgette
Find it inBloater, grilled500 % per 100 g
Selenium
3.6%in courgette, per 100 g
Find it inKidney, pig, fried491 % per 100 g
Zinc
4%in courgette, per 100 g
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Courgette against other vegetables
Per 100 g, courgette has the most potassium of the 6 here, ahead of drumstick leaves (raw).
526mg
470mg
380mg
189mg
172mg
160mg
Courgette, roasted in rapeseed oilthis page
Drumstick leaves, raw−56 mg
Chard, Swiss, raw−146 mg
Onions, fried in butter−337 mg
Cabbage, average, boiled−354 mg
Carrots, young, boiled−366 mg
All values per 100 g, from the same dataset. Differences are against courgette.
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Questions about courgette
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of courgette?
A typical portion (80 g, one of your five a day) gives 31 kcal. Per 100 g the figure is 39 kcal.
Is courgette a source of potassium?
It is a source of potassium: 526 mg per 100 g, 26 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Does roasting change the fat in courgette?
Yes. Per 100 g, fat goes from 0.2 g raw to 1.9 g roasted. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does courgette have most of?
By share of the daily reference intake: potassium (526 mg, 26 %), copper (0.12 mg, 12 %) and folate (0.023 mg, 12 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-629, Courgette, roasted in rapeseed oil, 11 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Zucchini). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most potassium.
More vegetables
- Celery, boiled5.1 kcal
- Gourd, snake, raw21 kcal
- Okra, boiled16 kcal
- Pepper, capsicum, red, boiled17 kcal
- Spring greens, raw33 kcal
- Tomatoes, standard, grilled, flesh and seeds only17 kcal
- All 240 vegetables
Most potassium
- Spinach, dried4350 mg
- Mushroom, dried3870 mg
- Green beans, dried2942 mg
- Chervil, dried4740 mg
- Coriander leaves, dried4470 mg
- Parsley, dried4090 mg
- Potassium guide