✦ Very low calorie
✦ Hydrating
✦ Vitamin C
✦ Skin adds fibre
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.
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Preparation note
Eat raw or lightly cooked when young; older marrows are usually stuffed and baked.
Sources:
CoFID 2021
Where Marrow, raw Stands Out
Macronutrients per 100g
51.0
kJ
Energy
0.50
g
Protein
2.20
g
Carbs
0.50
g
Fibre
0.20
g
Fat
2.10
g
Sugars
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 140 mg | 7% | |
| Chloride | 30.0 mg | 4% | |
| Calcium | 18.0 mg | 2% | |
| Phosphorus | 17.0 mg | 2% | |
| Folate | 13.0 µg | 7% | |
| Vitamin C | 11.0 mg | 14% | |
| Magnesium | 10.0 mg | 3% | |
| Vitamin A (RAE) | 9.17 µg | 1% | |
| 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% | |
| Trans fat | 0.000 g | — | |
| Fructose | 1.10 g | — | |
| Glucose (dextrose) | 0.800 g | — | |
| Sucrose | 0.200 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 based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
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