Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Courgette?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 5 kcal | 0.3g |
| 100g | 17 kcal | 1.2g |
| 1 medium | 33 kcal | 2.4g |
A courgette contains 17 calories per 100g. A typical 1 medium (196g) provides about 33 calories. Courgette is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Courgette Nutrition Facts
| Nutrient | Per 100g | Per serving (196g) |
|---|---|---|
| Calories | 17 kcal | 33 kcal |
| Protein | 1.2g | 2.4g |
| Carbohydrates | 3.1g | 6.1g |
| of which Sugars | 2.5g | 4.9g |
| Fat | 0.3g | 0.6g |
| of which Saturates | 0.1g | 0.2g |
| Fibre | 1.0g | 2.0g |
| Sodium | 8.0mg | 16mg |
| Potassium | 261.0mg | 512mg |
| Calcium | 16.0mg | 31mg |
| Iron | 0.4mg | 0.8mg |
| Vitamin C | 17.9mg | 35.1mg |
| Vitamin A | 10.0µg | 20µg |
| Selenium | 0.2µg | 0µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- High in vitamin C (20% DV) — an excellent source
- Calories: 1% DV
- Protein: 2% DV
- Carbohydrates: 1% DV
- Fibre: 4% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 6% DV
- Calcium: 1% DV
- Iron: 2% DV
- Vitamin C: 20% DV
- Vitamin A: 1% DV
- Selenium: 0% DV
- Riboflavin (B2): 8% DV
Useful for tracking courgette
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether courgette is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out courgette for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Does courgette fit your diet?
Low-carb / keto
Courgette contains 3.1g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Weight management
At 17 calories per 100g, courgette is calorie-light relative to its volume, which can help keep a meal within a calorie target without needing very small portions.
Frequently Asked Questions
How many calories in courgette per 100g?
Courgette (known as zucchini in the US) contains 17 calories per 100g, based on USDA reference data.
Is courgette high in calories?
A 1 medium of courgette (196g) has around 33 calories — roughly 2% of a 2,000-calorie daily intake.
Is courgette good for weight loss?
At 17 calories per 100g, courgette is relatively low in calories and can fit well into a weight-loss diet. A 1 medium provides about 33 calories.
How much protein is in courgette?
Courgette contains 1.2g of protein per 100g.
Is courgette a good source of fibre?
Courgette is relatively low in fibre at 1.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does courgette compare to balsam-pear (bitter gourd), pods, raw?
Courgette has 17 calories per 100g, close to balsam-pear (bitter gourd), pods, raw at 17 — 0 calories fewer per 100g. See the full macro breakdown above.
Is courgette keto-friendly?
Courgette contains 3.1g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of courgette for 20g of protein?
With 1.2g of protein per 100g, you'd need roughly 1667g of courgette to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to courgette by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Courgette (this page) | 17 kcal | 1.2g | 3.1g | 0.3g |
| Balsam-pear (bitter Gourd), Pods, Raw | 17 kcal | 1.0g | 3.7g | 0.2g |
| Cardoon, Raw | 17 kcal | 0.7g | 4.1g | 0.1g |
| Chicory, Witloof, Raw | 17 kcal | 0.9g | 4.0g | 0.1g |
| Endive, Raw | 17 kcal | 1.2g | 3.4g | 0.2g |
| Lettuce, Cos or Romaine, Raw | 17 kcal | 1.2g | 3.3g | 0.3g |
| Radishes, Oriental, Cooked, Boiled | 17 kcal | 0.7g | 3.4g | 0.2g |
More kit for courgette tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
DeerRun A1 Pro Treadmill
Hit your calorie targets at home — DeerRun's fold-flat treadmill hits 10mph with auto incline.
Shop DeerRun →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.