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Zucchini / Courgette (raw) Calories & Nutrition Facts

Zucchini / Courgette (raw) contains 17 kcal per 100g, with 1.2g of protein, 3.1g of carbohydrates, and 0.3g of fat. With high protein and very little fat, it suits lean and active diets well. It is low in calories, making it suitable for calorie-controlled diets. A naturally keto-friendly food, thanks to its minimal carbohydrate content. It is suitable for vegans.

  • Allergens: None of the major allergens
  • Dietary: Keto, Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.37mg, Calcium 16.0mg, Vitamin C 17.9mg
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Nutritional Overview

Zucchini / Courgette (raw) is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 17 kcal of energy, 1.2g of protein, 3.1g of carbohydrates, and 0.3g of fat.

It is a good source of protein, providing 1.2g per 100g (around 28% of its energy), approximately 2% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With just 0.3g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 2.5g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

It contains 17.9mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C is an antioxidant that supports immune function, skin health, wound healing, and enhances the absorption of non-haeme iron from plant-based foods.

Each 100g serving provides 1.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

At just 17 kcal and 0.3g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Zucchini / Courgette (raw) is suitable for ketogenic (with only 3.1g of carbs per 100g), vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Zucchini / Courgette (raw) has 17 kcal per 100g, a real figure worth logging rather than guessing. Our breakfast calories calculator makes that easy.

Frequently Asked Questions

How many calories are in Zucchini / Courgette (raw)?

Zucchini / Courgette (raw) contains 17 kcal per 100g, which is approximately 1% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is Zucchini / Courgette (raw) high in protein?

Yes, Zucchini / Courgette (raw) provides 1.2g of protein per 100g (around 28% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Zucchini / Courgette (raw) provides 2% of this.

Is Zucchini / Courgette (raw) a good source of protein?

Zucchini / Courgette (raw) contains 1.2g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is Zucchini / Courgette (raw) low in fat?

Yes, Zucchini / Courgette (raw) contains only 0.3g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is Zucchini / Courgette (raw) low in sugar?

Yes, Zucchini / Courgette (raw) has only 2.5g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Zucchini / Courgette (raw) low in salt?

Yes, Zucchini / Courgette (raw) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Zucchini / Courgette (raw) high in fibre?

Yes, Zucchini / Courgette (raw) provides 1.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Zucchini / Courgette (raw) keto-friendly?

Yes, with only 3.1g of carbohydrates per 100g, Zucchini / Courgette (raw) fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Zucchini / Courgette (raw) suitable for vegans?

Yes, Zucchini / Courgette (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 17 kcal and 1.2g of protein per 100g.

Is Zucchini / Courgette (raw) free from major allergens?

Zucchini / Courgette (raw) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is Zucchini / Courgette (raw) rich in vitamin C?

Yes, Zucchini / Courgette (raw) contains 17.9mg of vitamin C per 100g. The UK recommended daily intake is 40mg. Vitamin C supports immune function, skin health, and iron absorption.

Is Zucchini / Courgette (raw) good for weight loss?

With only 17 kcal and 0.3g of fat per 100g, Zucchini / Courgette (raw) meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. World Health Organization (WHO) Nutrition — global dietary guidelines and public health nutrition
  6. Food Standards Agency (FSA) — UK food labelling regulations and traffic-light nutrition guidelines

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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