1 piece (medium) of Courgette (Raw) (200 g) has 34 calories. That works out to 17 calories per 100 g. It contains 6.2 g of carbs, 2.4 g of protein, 0.6 g of fat and 2 g of fiber. Its 35.8 mg of Vitamin C covers 40% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Courgette (Raw) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.1g

· 1% DV

Protein

1.2g

· 2% DV

Fat

0.3g

· 0% DV

Fiber

· 4% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 24% · Fat 14%

Courgette (Raw) Vitamins & Minerals

Vitamins

Vitamin C

17.9mg · 20% DV

0.16mg · 9% DV

Folate

24µg · 6% DV

0.05mg · 4% DV

Minerals

Potassium ⭐

261mg · 8% DV

Phosphorus

38mg · 5% DV

Magnesium

18mg · 4% DV

Calcium

16mg · 2% DV

How Nutritious Is Courgette (Raw)?

Nutrient density

High

60/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

45/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Courgette (Raw) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Courgette (Raw)

To burn the 17 calories in 100 g:

🚶

4min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

2min

Cycling

🏊

2min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Courgette (Raw) Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Courgette (Raw) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Courgette (Raw) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Courgette (Raw) Fat Profile

SATURATED

0.06g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 3.5:1

Below the ideal 4:1 — a good omega balance.

Compare Courgette (Raw)

🥒vs🍅

Courgette (Raw) vs Tomato1 kcal fewer per 100 g

→🥒vs🥗

Courgette (Raw) vs Mixed Green Salad1 kcal fewer per 100 g

→🥒vs🫑

Courgette (Raw) vs Red Pepper14 kcal fewer per 100 g

→🥒vs🥄

Courgette (Raw) vs Boiled Beetroot27 kcal fewer per 100 g

→

Foods Similar to Courgette (Raw)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Courgette (Raw)

What is the best way to eat raw courgette?

Slice it very thinly, shave it into ribbons, or grate it into salads. Lemon juice, olive oil, herbs, yoghurt-based dressings, and soft cheese pair especially well with its mild flavour.

Why does raw courgette make a salad watery?

Salt draws moisture out of courgette, and cut pieces release more liquid as they sit. Add salt and dressing just before serving, or briefly drain the sliced courgette on paper towel first.

Is raw or cooked courgette the better choice?

Both are nutritious choices, and the best option depends on the dish and your digestion. Raw courgette stays crisp, while gentle cooking makes it softer and may be easier for some people to tolerate.

What does it mean if a courgette tastes bitter?

A strongly bitter courgette may contain naturally occurring cucurbitacins, compounds that can cause stomach upset. Do not eat courgette that tastes distinctly bitter, as cooking does not make it safe.

How should raw courgette be stored after cutting?

Keep cut courgette in an airtight container in the refrigerator and use it soon for the best crispness. Whole, unwashed courgettes generally keep better in the fridge’s vegetable drawer; wash them shortly before use.

Can raw courgette be frozen?

It can, but it will become soft and release water once thawed, so it is better for soups, fritters, or cooked sauces than salads. Blanching briefly before freezing usually gives a better result.

Is raw courgette useful before or after a workout?

It can add freshness and volume to a meal, but on its own it is not a substantial pre- or post-workout food. Pair it with a protein-rich food after training and include a carbohydrate source when you need to refuel.

What foods go well with raw courgette?

It works well with lemon, garlic, mint, dill, yoghurt, chickpeas, lentils, eggs, and cheese. A little olive oil can also make a raw courgette dish more satisfying and help carry fat-soluble plant compounds.

Can raw courgette cause bloating?

Some people, particularly those with sensitive digestion, may experience gas or bloating from raw vegetables. Try a smaller serving, peel the courgette, or lightly cook it if it causes discomfort.

Do I need to wash courgette with soap before eating it raw?

No. Rinse it thoroughly under running water and rub the skin with clean hands or a vegetable brush; soap or produce detergents can leave residues. Wash it before cutting so surface dirt is less likely to transfer to the flesh.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026