Marrow is a mature courgette with a higher water content and milder flavour, very low in calories with small amounts of vitamin C, folate, and potassium. The skin and seeds add fibre.
Eat raw or lightly cooked when young; older marrows are usually stuffed and baked.
Where Marrow, raw Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 140 mg | 7% | |
| Chloride | 30.0 mg | 4% | |
| Calcium | 18.0 mg | 2% | |
| Vitamin A (RE) | 18.0 µg | 3% | |
| Phosphorus | 17.0 mg | 2% | |
| Folate | 13.0 µg | 7% | |
| Vitamin C | 11.0 mg | 14% | |
| Magnesium | 10.0 mg | 3% | |
| Niacin equivalents (NE) | 0.300 mg | 2% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Zinc | 0.200 mg | 2% | |
| Iron | 0.200 mg | 1% | |
| Pantothenic Acid (B5) | 0.100 mg | 2% | |
| Thiamin (B1) | 0.080 mg | 7% | |
| Vitamin B6 | 0.030 mg | 2% | |
| Copper | 0.020 mg | 2% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Riboflavin (B2) | 0.000 mg | 0% | |
| Vitamin E (alpha-TE) | 0.000 mg | 0% | |
| Trans fat | 0.000 g | — | |
| Fructose | 1.10 g | — | |
| Glucose (dextrose) | 0.800 g | — | |
| Sucrose | 0.200 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 110 µg | — | |
| Biotin (Vitamin B7) | 0.400 µg | 1% | |
| Retinol (vitamin A) | 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 →