How Many Calories in a Courgette

Courgettes, also known as zucchinis, are one of the lowest-calorie vegetables you can add to your diet. Mild in flavour and versatile in the kitchen, they’re often grilled, sautéed, roasted or spiralised into low-carb noodles. Whether eaten raw or cooked, courgettes are light, hydrating and nutrient-rich, making them a staple for anyone looking to manage weight or boost vegetable intake. But just how many calories are in a courgette depends largely on how it’s prepared and how much you’re eating.

Calories in Courgette by Weight and Cooking Method

A raw courgette weighing around 100 grams contains approximately 17 calories. This means a medium courgette, which typically weighs between 150 and 200 grams, delivers just 25 to 35 calories in total. This makes courgettes one of the most calorie-efficient foods available, especially when compared to grains or starchy vegetables.

Cooking courgettes doesn’t dramatically change the calorie content, since they contain very little fat or starch. However, how they’re prepared can add calories. A courgette that’s pan-fried in oil or butter may end up with 100 calories or more, depending on how much fat is absorbed. Grilled, steamed or oven-roasted courgettes with minimal oil will still sit under 50 calories for a generous serving.

Nutritional Breakdown of Courgette

Despite being extremely low in calories, courgettes provide a range of important nutrients. They are rich in vitamin C, particularly when eaten raw, and contain smaller amounts of vitamin A, potassium, folate and B vitamins. Courgettes also contain antioxidants such as lutein and zeaxanthin, which contribute to eye health.

They are mostly made up of water over 90 percent by weight which contributes to their low energy density and makes them filling without being heavy. Each 100-gram serving of raw courgette provides about 3 grams of carbohydrates, including one gram of fibre and two grams of natural sugars. Fat and protein content are both very low, sitting below one gram per serving.

Benefits of Eating Courgette

Courgettes are ideal for increasing your vegetable intake without adding excess calories. They promote hydration and support digestive health thanks to their water and fibre content. Their low energy density makes them excellent for weight management, as they can bulk up meals without driving up the total calorie count.

Their fibre helps with satiety and can support healthy blood sugar regulation. Courgettes are also gentle on the digestive system, making them suitable for individuals with food sensitivities or gastrointestinal conditions. Their antioxidant content provides support against cellular damage and may contribute to long-term health benefits when eaten regularly.

Downsides of Eating Courgette

There are few downsides to eating courgettes, particularly when consumed as part of a balanced diet. However, because they’re so low in calories, fat and protein, they aren’t very filling on their own and won’t sustain energy for long if eaten in isolation. Some people may also experience mild digestive issues such as bloating or discomfort when eating large amounts of raw courgette, although this is uncommon.

In rare cases, home-grown courgettes can contain bitter compounds called cucurbitacin’s, which are potentially toxic if consumed in large amounts. Commercially sold courgettes are bred to avoid these compounds and are safe to eat, but any courgette with a very bitter taste should be avoided.

How Courgette Fits Into Your Diet

Courgettes are an excellent way to add volume, texture and nutrients to your meals without significantly increasing calorie intake. They can be grilled as a side dish, spiralised into courgetti as a pasta alternative, blended into soups, or baked into vegetable-based dishes like ratatouille. Their mild flavour allows them to pair well with herbs, spices and other vegetables, making them incredibly adaptable.

For those following low-calorie, low-carb or plant-based diets, courgettes offer a flexible ingredient that supports both nutrition and flavour. Including them in meals alongside proteins and healthy fats creates a satisfying and balanced plate without unnecessary calories.

Glycaemic Index of Courgette

Courgettes have a very low glycaemic index due to their minimal carbohydrate content. The estimated GI is well under 20, which means they have a negligible effect on blood sugar levels. Their glycaemic load is also extremely low, making them ideal for people managing diabetes or insulin resistance. Even in larger servings, courgettes will not cause a significant spike in blood glucose, especially when paired with other whole foods like lean proteins or legumes.

How Courgettes Are Grown and What They Contain

Courgettes are a type of summer squash and grow on low, bushy plants. They develop from flowers and are typically harvested when still young and tender, which ensures a mild flavour and soft texture. Their skin is edible and contains many of the vegetable’s nutrients, so it’s best not to peel them unless required by a specific recipe.

Fresh courgettes contain only natural plant components water, fibre, vitamins, and trace minerals. They don’t require preservatives, additives or processing, which makes them a clean and unprocessed food choice. Some packaged or pre-cooked versions, such as frozen courgette noodles, may include small amounts of salt or citric acid for preservation, but most retain their natural nutritional profile.

Healthy Alternatives to Courgette

Courgettes are already a very healthy food, but for variety, other low-calorie vegetables like cucumbers, aubergines, cauliflower or spinach can offer similar benefits. If you’re looking to replace courgette in recipes, spiralised carrot, beetroot or butternut squash can add colour and nutrients with only a slightly higher calorie content. Leafy greens like kale or chard also provide more fibre and micronutrients, especially when cooked into stir-fries or soups.

Summary

Courgettes are exceptionally low in calories, with around 17 calories per 100 grams. Even a large serving contributes very little to your overall intake while providing hydration, fibre and key nutrients like vitamin C and potassium. With their low glycaemic index, high water content and adaptability in the kitchen, courgettes are one of the most diet-friendly vegetables you can eat. They can be used in a wide range of meals and are especially valuable for anyone looking to eat more volume with fewer calories. Simple, clean and nutrient-rich, they’re a smart staple for any healthy eating plan.