Courgette is a low-calorie summer squash with a high water content, supplying vitamin C, vitamin B6, folate, and a little potassium. The skin contains most of the carotenoids and fibre.
Drying concentrates minerals and sugars per gram and almost eliminates vitamin C; use sparingly and rehydrate before eating.
Where Courgette, dried Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 6,104 mg | 305% | |
| Chloride | 806 mg | 101% | |
| Phosphorus | 723 mg | 103% | |
| Vitamin A (RE) | 582 µg | 83% | |
| Calcium | 485 mg | 61% | |
| Magnesium | 421 mg | 112% | |
| Selenium | 23.0 µg | 42% | |
| Iron | 7.50 mg | 54% | |
| Vitamin E (alpha-TE) | 5.55 mg | 46% | |
| Zinc | 4.70 mg | 47% | |
| Niacin equivalents (NE) | 4.00 mg | 25% | |
| Manganese | 1.79 mg | 90% | |
| Copper | 1.45 mg | 145% | |
| Vitamin B6 | 0.000 mg | 0% | |
| Niacin (B3) | 0.000 mg | 0% | |
| Thiamin (B1) | 0.000 mg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Folate | 0.000 µg | 0% | |
| Pantothenic Acid (B5) | 0.000 mg | 0% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 88.0 µg | 59% | |
| Polyunsaturated fat (PUFA) | 1.79 g | — | |
| Trans fat | 0.000 g | — | |
| Fructose | 23.3 g | — | |
| Glucose (dextrose) | 16.1 g | — | |
| Sucrose | 0.000 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Lutein + Zeaxanthin | 8,000 µg | — | |
| Beta-carotene | 3,491 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% | |
| Biotin (Vitamin B7) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →