Calories in marrow: 12 kcal per 100 g

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

0.4 gProtein

1.8 gCarbohydrate

0.4 gFibre

76.5 gWater

0.8 gMinerals and the rest

0.16 gFat
0.4 gProtein
1.8 gCarbohydrate
0.4 gFibre
76.5 gWater
0.8 gMinerals and the rest

Below average for vegetables

Marrow is 12 kcal per 100 g. The 240 vegetables in this database average 59.9.

Marrow12

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion1.7 g

Salt, per portion0 g

Vitamins and minerals in marrow

None of the 18 reaches the “source of” level. Vitamin C comes closest at 14 % per 100 g.

11 %

Vitamin C

8.8 mg in an 80 g portion

122nd of 216 vegetables

Vitamin C is below the 15 % “source of” level in marrow, so no function line applies.

Thiamin (vitamin B1)0.06 mg5.8 %

Potassium112 mg5.6 %

Folate0.0104 mg5.2 %

Chloride24 mg3 %

Magnesium8 mg2.1 %

Only a trace

Vitamin E
Riboflavin

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Vitamin C8.8 mg, 11 %

Thiamin (vitamin B1)0.06 mg, 5.8 %

Potassium112 mg, 5.6 %

Folate0.0104 mg, 5.2 %

Chloride24 mg, 3 %

Magnesium8 mg, 2.1 %

Phosphorus13.6 mg, 1.9 %

Vitamin A0.0144 mg, 1.8 %

Calcium14.4 mg, 1.8 %

Vitamin B60.02 mg, 1.7 %

Zinc0.16 mg, 1.6 %

Copper0.02 mg, 1.6 %

Niacin (vitamin B3)0.24 mg, 1.5 %

Pantothenic acid (vitamin B5)0.08 mg, 1.3 %

Iron0.16 mg, 1.1 %

Biotin0.00032 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 or vitamin E, and only 2 % of the zinc 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 E

Tracein marrow

Find it inSunflower seeds, toasted326 % per 100 g

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0.075 mgSelenium, 136 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Marrow against other vegetables

Per 100 g, pepper (capsicum, red, raw) has the most vitamin C in this comparison, followed by cabbage (green, boiled).

126mg

45mg

24mg

21mg

11mg

3mg

Pepper, capsicum, red, raw+115 mg

Cabbage, green, boiled+34 mg

Radish, white/mooli, raw+13 mg

Cabbage, Chinese, raw+10 mg

Marrow, rawthis page

Carrots, old, microwaved−8 mg

All values per 100 g, from the same dataset. Differences are against marrow.

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Questions about marrow

What the numbers say to the questions people actually search.

How many calories are in a portion of marrow?

A typical portion (80 g, one of your five a day) gives 10 kcal. Per 100 g the figure is 12 kcal.

Which vitamins and minerals does marrow have most of?

By share of the daily reference intake: vitamin C (11 mg, 14 %), thiamin (0.08 mg, 7.3 %) and potassium (140 mg, 7 %) per 100 g.

Is marrow a good source of protein?

Marrow, raw has 0.5 g protein per 100 g, 15 % of the energy, which meets the UK threshold for “source of protein”.

Is marrow high in salt?

No. Salt is 0 g per 100 g, which is very low under UK rules.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-274, Marrow, raw, 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. 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. Edible proportion: 54 % of the weight as bought is eaten. 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.