calendar_today Out of season

Courgette

Courgettes reach their peak between June and September, when British harvests provide the firmest texture and most delicate flavor. While winter imports from warmer climates ensure year-round availability, they often lack the sweetness of the summer crop. Low in calories, they are a reliable source of vitamin C and potassium.

Reference Data

McCance & Widdowson 2021

science Courgette, raw · 13-627 · DG

11 samples from UK and Spain, ends trimmed

Energy & Proximates

Energy 16.00 kcal

Energy 66.00 kJ

Water 95.00 g

Protein 1.30 g

Fat 0.20 g

Carbohydrates 2.30 g

of which sugars 2.20 g

of which starch 0.10 g

Fibre (AOAC) 0.50 g

Fibre (NSP) 0.90 g

Alcohol — g

Fat Breakdown

Total fat 0.20 g

Saturated 0.05 g

Monounsaturated — g

Polyunsaturated 0.10 g

Trans — g

Omega-3 — g

Omega-6 — g

Cholesterol — mg

Minerals

Sodium — mg

Potassium 341.00 mg

Calcium 27.00 mg

Magnesium 24.00 mg

Phosphorus 40.00 mg

Iron 0.420 mg

Copper 0.080 mg

Zinc 0.300 mg

Selenium 1.00 µg

Iodine 5.00 µg

Vitamins

Vitamin A 33.00 µg

Vitamin D — µg

Vitamin E 0.310 mg

Vitamin C 5.00 mg

Thiamin (B1) 0.030 mg

Riboflavin (B2) 0.020 mg

Niacin (B3) 0.001 mg

Vitamin B6 0.070 mg

Vitamin B12 — µg

Folate 34.00 µg

Recipes

Using Courgette

Albanian Courgette Pie

by SunI

Spring vegetable soup with basil pesto

by GemmaBactrian

⏱25min

◆ Easy