Super source
Vitamin C
9.90 mg · 11% DV target
A versatile summer squash with a mild, watery flesh and tender skin, courgettes provide a low-calorie base for diverse culinary applications while contributing to a high-density vegetable intake.
Courgettes are consistently recommended as part of a high vegetable intake to help prevent chronic diseases, including cardiovascular disease and certain cancers .467
Because they are high in water and low in energy density, courgettes are a practical tool for weight management; systematic reviews indicate that increasing vegetable intake is linked to lower body mass index and reduced adiposity (body fat) .25
For young children, repeated exposure to vegetables like courgettes is a well-established method for increasing food acceptance and establishing healthy eating patterns without risk of harm .12
Unlike many other food groups, a high variety of vegetables in the diet is not associated with increased body fatness, making them a safe way to add volume and diversity to meals .9
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
9.90 mg · 11% DV target
Store in a paper bag in the vegetable drawer to manage moisture.
Low greenhouse gas emissions, though water usage can be high in arid regions.
Botanically a fruit, the courgette was developed in Italy in the late 19th century, long after its squash ancestors were first brought to Europe from the Americas.