9.5 %
Potassium is below the 15 % “source of” level in courgette, so no function line applies.
How many calories are in boiled courgette?
12kcal
in an 80 g portion
15 kcal per 100 g.
Source: UK CoFID 2021, record 13-628, 11 analysed samples. Checked 5 October 2026.
0.24 gFat
1 gProtein
0.64 gFibre
9.5 %Daily potassium
What’s in an 80 g portion
More than half of a portion is water. The rest is 1.4 g carbohydrate and 1 g protein.
- 0.24 gFat
- 1 gProtein
- 1.4 gCarbohydrate
- 0.64 gFibre
- 76 gWater
- 0.6 gMinerals and the rest
Below average for vegetables
Courgette is 15 kcal per 100 g. The 240 vegetables in this database average 59.9.
Courgette15
Vegetables average59.9
Low in sugar
1.7 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per portion1.4 g
Vitamins and minerals in courgette
No vitamin or mineral in courgette reaches the “source of” level; potassium is the nearest at 12 %.
Only a trace
- Selenium
- Sodium
None recorded
- Vitamin D
- Vitamin B12
Show all 22 with amounts
Potassium190 mg, 9.5 %
Folate0.0165 mg, 8.2 %
Copper0.06 mg, 5.6 %
Phosphorus28.8 mg, 4.1 %
Chloride32.8 mg, 4.1 %
Vitamin B60.06 mg, 4 %
Manganese0.08 mg, 4 %
Thiamin (vitamin B1)0.04 mg, 3.6 %
Magnesium12.8 mg, 3.4 %
Vitamin E0.41 mg, 3.4 %
Vitamin A0.026 mg, 3.3 %
Niacin (vitamin B3)0.5 mg, 3.2 %
Pantothenic acid (vitamin B5)0.18 mg, 3.1 %
Iodine0.004 mg, 2.7 %
Calcium17.6 mg, 2.2 %
Iron0.3 mg, 2.1 %
Riboflavin (vitamin B2)0.02 mg, 1.7 %
Zinc0.16 mg, 1.6 %
Biotin0.000576 mg, 1.2 %
Vitamin C0.8 mg, 1 %
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 or selenium, and only 1.3 % of the vitamin C reference intake per 100 g.
Vitamin D
0mgin courgette
Find it inBloater, grilled500 % per 100 g
Selenium
Tracein courgette
Find it inKidney, pig, fried491 % per 100 g
Vitamin C
1.3%in courgette, 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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Courgette against other vegetables
Courgette comes second for potassium here, just behind sweet potato (boiled).
375mg
238mg
216mg
213mg
63mg
24mg
Sweet potato, boiled+137 mg
Courgette, boiled in unsalted waterthis page
Okra, boiled−25 mg
Seaweed, Irish moss, raw−175 mg
Gourd, tinda, raw−214 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 12 kcal. Per 100 g the figure is 15 kcal.
Does boiling change the vitamin C in courgette?
Yes. Per 100 g, vitamin C goes from 5 mg raw to 1 mg boiled. 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 (238 mg, 12 %), folate (0.0206 mg, 10 %) and copper (0.07 mg, 7 %) per 100 g.
Is courgette a good source of protein?
Courgette, boiled in unsalted water has 1.3 g protein per 100 g, 32 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-628, Courgette, boiled in unsalted water, 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.
More vegetables
- Celeriac, boiled15 kcal
- Gourd, karela, raw11 kcal
- Mustard leaves, boiled17 kcal
- Peas, sugar-snap, boiled33 kcal
- Spinach, mature, raw25 kcal
- Aubergine, raw15 kcal
- All 240 vegetables