1 serving (100 grams) contains 20 calories, 1.2 grams of protein, 0.1 grams of fat, and 3.1 grams of carbohydrates.
Calories |
47.6 | ||
---|---|---|---|
% Daily Value* |
|||
Total Fat | 0.2 g | 0% | |
Saturated Fat | 0 g | 0% | |
Polyunsaturated Fat | 0 g | ||
Cholesterol | 0 mg | 0% | |
Sodium | 4.8 mg | 0% | |
Total Carbohydrates | 7.4 g | 2% | |
Dietary Fiber | 2.6 g | 9% | |
Sugars | 5.7 g | ||
protein | 2.9 g | 5% | |
Vitamin D | 0 mcg | 0% | |
Calcium | 38.1 mg | 2% | |
Iron | 1.0 mg | 5% | |
Potassium | 621.4 mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Boiled courgette, often referred to as zucchini in North America, is a staple ingredient in Mediterranean, Middle Eastern, and European cuisines. This versatile vegetable is typically cooked to a tender texture, making it a healthy addition to soups, salads, and side dishes. Courgettes are low in calories, rich in water, and packed with essential nutrients including vitamin C, potassium, and antioxidants like lutein and zeaxanthin, which support eye health. They are also a good source of dietary fiber, aiding digestion and promoting a feeling of fullness. Boiling courgettes preserves much of their nutritional value while reducing fat content compared to frying or roasting. However, overcooking can lead to nutrient loss and a mushy texture, so balancing cooking time is key. Their mild, slightly sweet flavor makes them an adaptable ingredient suitable for a wide range of healthy recipes.