17 Fit Food calories Vegetables and mushrooms
Zucchini (courgette) calories and nutrition facts
Per 100 g: 17 kcal — 1.2 g protein, 0.3 g fat and 3.1 g carbs.
Courgettes – zucchini to Americans – have only about 17 kcal per 100 g, which makes them a favourite for bulking out pasta sauces or spiralising into courgetti. That low figure lasts only until oil hits the pan: the courgetti here, tossed in oil, has about 60. Raw courgette contains vitamin C.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- Protein 24%
- Fat 14%
- Carbs 62%
In everyday portions
- Typical serving · 150 g 26 kcal
- 100 kcal is 590 g this much of it gives 100 kcal
- Energy density Very low 0.17 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Raw | 17 | 1.2 | 0.3 | 3.1 |
| Boiled | 15 | 1.1 | 0.4 | 1.7 |
| Courgetti | 60 | 1.1 | 5.3 | 2 |
| Baked | 23 | 1.5 | 0.1 | 3.1 |
| Sautéed in oil | 47 | 1.3 | 3.3 | 2.9 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Raw
Energy and macros
- Energy 17 kcal <1%
- Protein 1.2 g 2%
- Fat 0.3 g <1%
- Carbs including fibre 3.1 g 1%
- Fibre 1 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 24%
- Fat 14%
- Carbs 62%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 10 µg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 4.3 µg 6%
- Vitamin C 17.9 mg 22%
- Vitamin B1 thiamin 0.045 mg 4%
- Vitamin B2 riboflavin 0.094 mg 7%
- Vitamin B3 niacin 0.451 mg 3%
- Vitamin B5 pantothenic acid 0.204 mg 3%
- Vitamin B6 0.163 mg 12%
- Folate B9 24 µg 12%
- Vitamin B12 0 µg 0%
- Choline 9.5 mg
Minerals
- Potassium 261 mg 13%
- Calcium 16 mg 2%
- Phosphorus 38 mg 5%
- Magnesium 18 mg 5%
- Iron 0.37 mg 3%
- Zinc 0.32 mg 3%
- Copper 0.053 mg 5%
- Manganese 0.177 mg 9%
- Selenium 0.2 µg <1%
- Iodine 2.6 µg 2%
- Sodium 8 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Very low salt
- Source of vitamin C
Boiled
Energy and macros
- Energy 15 kcal <1%
- Protein 1.1 g 2%
- Fat 0.36 g <1%
- Carbs available, without fibre 1.7 g <1%
- Fibre 1 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 31%
- Fat 22%
- Carbs 46%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 56 µg 7%
- Vitamin D 0 µg 0%
- Vitamin E 0.12 mg 1%
- Vitamin K 4.2 µg 6%
- Vitamin C 12.9 mg 16%
- Vitamin B1 thiamin 0.035 mg 3%
- Vitamin B2 riboflavin 0.024 mg 2%
- Vitamin B3 niacin 0.51 mg 3%
- Vitamin B5 pantothenic acid 0.288 mg 5%
- Vitamin B6 0.08 mg 6%
- Folate B9 28 µg 14%
- Vitamin B12 0 µg 0%
- Choline 9.4 mg
Minerals
- Potassium 264 mg 13%
- Calcium 18 mg 2%
- Phosphorus 37 mg 5%
- Magnesium 19 mg 5%
- Iron 0.37 mg 3%
- Zinc 0.33 mg 3%
- Copper 0.052 mg 5%
- Manganese 0.173 mg 9%
- Selenium 0.2 µg <1%
- Iodine 1.6 µg 1%
- Sodium 3 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Fat-free
- Salt-free
- Source of vitamin C
Courgetti
Energy and macros
- Energy 60 kcal 3%
- Protein 1.1 g 2%
- Fat 5.3 g 8%
- Carbs available, without fibre 2 g <1%
- Fibre 0.95 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 8%
- Fat 79%
- Carbs 13%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 9.5 µg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.832 mg 7%
- Vitamin K 7.1 µg 9%
- Vitamin C 17 mg 21%
- Vitamin B1 thiamin 0.043 mg 4%
- Vitamin B2 riboflavin 0.089 mg 6%
- Vitamin B3 niacin 0.428 mg 3%
- Vitamin B5 pantothenic acid 0.194 mg 3%
- Vitamin B6 0.155 mg 11%
- Folate B9 22.8 µg 11%
- Vitamin B12 0 µg 0%
- Choline 9 mg
Minerals
- Potassium 248 mg 12%
- Calcium 15.3 mg 2%
- Phosphorus 36.1 mg 5%
- Magnesium 17.1 mg 5%
- Iron 0.379 mg 3%
- Zinc 0.304 mg 3%
- Copper 0.05 mg 5%
- Manganese 0.168 mg 8%
- Selenium 0.19 µg <1%
- Iodine no data
- Sodium 7.7 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Very low salt
- Source of vitamin C
Baked
Energy and macros
- Energy 23 kcal 1%
- Protein 1.5 g 3%
- Fat 0.15 g <1%
- Carbs available, without fibre 3.1 g 1%
- Fibre 1.7 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 26%
- Fat 6%
- Carbs 54%
- Other 14%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A no data
- Vitamin D no data
- Vitamin E 0.13 mg 1%
- Vitamin K 2.9 µg 4%
- Vitamin C 0.25 mg <1%
- Vitamin B1 thiamin 0.02 mg 2%
- Vitamin B2 riboflavin 0.035 mg 3%
- Vitamin B3 niacin 0.64 mg 4%
- Vitamin B5 pantothenic acid 0.2 mg 3%
- Vitamin B6 0.038 mg 3%
- Folate B9 16.4 µg 8%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 300 mg 15%
- Calcium 24 mg 3%
- Phosphorus 41 mg 6%
- Magnesium 23 mg 6%
- Iron 0.4 mg 3%
- Zinc 0.27 mg 3%
- Copper 0.07 mg 7%
- Manganese 0.14 mg 7%
- Selenium 10 µg 18%
- Iodine 10 µg 7%
- Sodium 2.5 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Salt-free
- Source of selenium
- Source of potassium
Sautéed in oil
Energy and macros
- Energy 47 kcal 2%
- Protein 1.3 g 3%
- Fat 3.3 g 5%
- Carbs available, without fibre 2.9 g 1%
- Fibre 1.1 g
- Salt 0.37 g 6%
Where the calories come from
- Protein 11%
- Fat 64%
- Carbs 25%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 23 µg 3%
- Vitamin D 0 µg 0%
- Vitamin E 0.59 mg 5%
- Vitamin K 6.7 µg 9%
- Vitamin C 18 mg 22%
- Vitamin B1 thiamin 0.049 mg 4%
- Vitamin B2 riboflavin 0.073 mg 5%
- Vitamin B3 niacin 0.486 mg 3%
- Vitamin B5 pantothenic acid no data
- Vitamin B6 0.156 mg 11%
- Folate B9 21 µg 10%
- Vitamin B12 0 µg 0%
- Choline 9.7 mg
Minerals
- Potassium 275 mg 14%
- Calcium 22 mg 3%
- Phosphorus 40 mg 6%
- Magnesium 22 mg 6%
- Iron 0.46 mg 3%
- Zinc 0.35 mg 3%
- Copper 0.083 mg 8%
- Manganese no data
- Selenium 0.2 µg <1%
- Iodine no data
- Sodium 148 mg 6%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of fibre
- Source of vitamin C
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 90% Fewer calories than 90% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Lettuce 15 kcal
- Tomatoes 18 kcal
- Cucumber 15 kcal
- Eggplant (aubergine) 25 kcal
- Radishes 16 kcal
- Cauliflower 25 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.