6 %
Folate is below the 15 % “source of” level in marrow, so no function line applies.
How many calories are in boiled marrow?
7.2kcal
in an 80 g portion
9 kcal per 100 g.
Source: UK CoFID 2021, record 13-276. Checked 5 October 2026.
0.16 gFat
0.32 gProtein
0.48 gFibre
6 %Daily folate
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.
- 0.16 gFat
- 0.32 gProtein
- 1.3 gCarbohydrate
- 0.48 gFibre
- 76.7 gWater
- 1 gMinerals and the rest
Below average for vegetables
Marrow is 9 kcal per 100 g. The 240 vegetables in this database average 59.9.
Marrow9
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion1.1 g
Salt, per portion0 g
Vitamins and minerals in marrow
None of the 19 reaches the “source of” level. Folate comes closest at 7.5 % per 100 g.
Only a trace
- Vitamin E
- Riboflavin
None recorded
- Vitamin D
- Vitamin B12
Show all 19 with amounts
Folate0.012 mg, 6 %
Thiamin (vitamin B1)0.06 mg, 5.8 %
Potassium88 mg, 4.4 %
Vitamin C2.4 mg, 3 %
Vitamin K0.00192 mg, 2.6 %
Phosphorus14.4 mg, 2.1 %
Vitamin A0.0144 mg, 1.8 %
Zinc0.16 mg, 1.6 %
Niacin (vitamin B3)0.24 mg, 1.5 %
Magnesium5.6 mg, 1.5 %
Chloride11.2 mg, 1.4 %
Calcium11.2 mg, 1.4 %
Pantothenic acid (vitamin B5)0.06 mg, 0.9 %
Copper0.01 mg, 0.8 %
Biotin0.00032 mg, 0.6 %
Vitamin B60.01 mg, 0.6 %
Iron0.08 mg, 0.6 %
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 marrow doesn’t give you. And where to find it.
No recorded vitamin D, and only 2 % of the zinc reference intake and 3.8 % of the vitamin C reference intake per 100 g.
Vitamin D
0mgin marrow
Find it inBloater, grilled500 % per 100 g
Zinc
2%in marrow, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin C
3.8%in marrow, per 100 g
Find it inCherries, West Indian2150 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Marrow against other vegetables
Per 100 g, curly kale (raw) has the most folate in this comparison, followed by salsify (raw) and marrow.
0.12mg
0.057mg
0.015mg
0.004mg
Curly kale, raw+0.105 mg
Salsify, raw+0.042 mg
Marrow, boiled in unsalted waterthis page
Peas, sugar-snap, boiled−0.011 mg
All values per 100 g, from the same dataset. Differences are against marrow.
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Questions about marrow
The questions people ask about marrow, answered from the dataset.
How many calories are in a portion of marrow?
A typical portion (80 g, one of your five a day) gives 7 kcal. Per 100 g the figure is 9 kcal.
Does boiling change the vitamin C in marrow?
Yes. Per 100 g, vitamin C goes from 11 mg raw to 3 mg boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals does marrow have most of?
By share of the daily reference intake: folate (0.015 mg, 7.5 %), thiamin (0.08 mg, 7.3 %) and potassium (110 mg, 5.5 %) per 100 g.
Is marrow a good source of protein?
Marrow, boiled in unsalted water has 0.4 g protein per 100 g, 15 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-276, Marrow, boiled in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: IFR, The nutritional composition of retail vegetables in the UK, 1984-1987. Vitamin K1 from Bolton-Smith et al Br.J. Nutr.83, 2000.. 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: Frozen Mixed Unprepared Vegetable). 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.
