Calories in Courge, été, courgettes, incluant la peau, congelés, non préparé

Generic food Frozen Légumes

Courge, été, courgettes, incluant la peau, congelés, non préparé contains 17 kcal per 100 g. A typical serving of 1 emballage, 10 oz (284 g) provides about 48 kcal.

Roughly 71 % of its calories come from carbohydrates, with 23 % from protein and 6 % from fat (estimated with general energy factors).

That is less energy than the typical item in légumes et produits végétaux on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

100 g provides 11 % of the Daily Value for manganèse.

These values are for the frozen food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

17kcal per 100 g

1,2 gprotein

3,6 gcarbohydrates

0,13 gfat

48kcal in 1 emballage, 10 oz (284 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	17 kcal
Total fat ?	0,13 g	0,2 %
Saturated fat ?	0,027 g	0,1 %
Trans fat Z	0 g
Cholesterol Z	0 mg	0 %
Sodium ?	2 mg	0,1 %
Total carbohydrates C	3,6 g	1 %
Dietary fiber ?	1,3 g	5 %
Total sugars I	1,7 g
Protein ?	1,2 g	2 %
Vitamine A C	10 µg	1 %
Vitamine C ?	5,3 mg	6 %
Vitamine D Z	0 µg	0 %
Vitamine E I	0,12 mg	0,8 %
Vitamine K I	4,2 µg	4 %
Thiamine (B1) ?	0,048 mg	4 %
Riboflavine (B2) ?	0,042 mg	3 %
Niacine (B3) ?	0,43 mg	3 %
Acide pantothénique (B5) ?	0,3 mg	6 %
Vitamine B6 ?	0,05 mg	3 %
Folate (B9) C	10 µg	3 %
Vitamine B12 Z	0 µg	0 %
Calcium ?	18 mg	1 %
Fer ?	0,51 mg	3 %
Magnésium ?	13 mg	3 %
Phosphore ?	28 mg	2 %
Potassium ?	218 mg	5 %
Zinc ?	0,21 mg	2 %
Cuivre ?	0,05 mg	6 %
Manganèse ?	0,24 mg	11 %
Sélénium I	0,2 µg	0,4 %

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 23 %
Carbohydrates 71 %
Fat 6 %

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein1,2 gbelow the median for légumes et produits végétaux (median 2 g)
Fiber1,3 gin the lowest quarter of légumes et produits végétaux (median 2,2 g)
Sugars1,7 gbelow the median for légumes et produits végétaux (median 2,3 g)
Fat0,13 gin the lowest quarter of légumes et produits végétaux (median 0,3 g)
Saturated fat0,027 gin the lowest quarter of légumes et produits végétaux (median 0,052 g)
Sodium2 mgin the lowest quarter of légumes et produits végétaux (median 36 mg)
Protein per 100 kcal6,8 gprotein density, useful for comparing foods with different calorie levels
Water94,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Graisses monoinsaturées ?	0,01 g
Graisses polyinsaturées ?	0,056 g

Amino acids (18)

Tryptophane ?	0,01 g
Thréonine ?	0,028 g
Isoléucine ?	0,042 g
Leucine ?	0,068 g
Lysine ?	0,064 g
Méthionine ?	0,017 g
Cystine ?	0,012 g
Phénylalanine ?	0,041 g
Tyrosine ?	0,031 g
Valine ?	0,052 g
Arginine ?	0,049 g
Histidine ?	0,025 g
Alanine ?	0,061 g
Acide aspartique ?	0,14 g
Acide glutamique ?	0,12 g
Glycine ?	0,044 g
Proline ?	0,036 g
Sérine ?	0,047 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) I	0 g
DHA (omega-3, 22:6 n-3) I	0 g
Acide linoléique (oméga-6, 18:2) ?	0,021 g
SFA 4:0 I	0 g
SFA 6:0 I	0 g
CFA 8:0 I	0 g
SFA 10:0 I	0 g
SFA 12:0 ?	0,001 g
SFA 14:0 ?	0 g
CFA 16:0 ?	0,024 g
SFA 18:0 ?	0,003 g
MUFA 18:1 ?	0,009 g
PUFA 18:3 ?	0,035 g
PUFA 20:4 I	0 g
MUFA 16:1 ?	0,001 g
PUFA 18:4 I	0 g
MUFA 20:1 I	0 g
MUFA 22:1 I	0 g
PUFA 22:5 n-3 (DPA) I	0 g

Carotenoids (7)

Bêta-carotène I	119 µg
Lycopène I	0 µg
Lutéine + zéaxanthine I	2 102 µg
Rétinol Z	0 µg
Carotène, alpha I	0 µg
Vitamine D (D2 + D3), Unités internationales Z	0 IU
Cryptoxanthine, bêta I	0 µg

Other components (7)

Eau ?	94,7 g
Alcool Z	0 g
Cendres ?	0,43 g
Énergie C	70 kJ
Vitamine A, UI C	198 IU
Acide folique Z	0 µg
Folate, nourriture ?	10 µg

Other forms of Courge

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Courge, Indiens, cuits, bouillie (Navajo) Cooked	16	0,31 g	3,2 g	0,15 g
Courge, Indiens, brut (Navajo) Raw	26	0,52 g	5,6 g	0,2 g
Courge, été, col droit et col droit, brut Raw	19	1 g	3,9 g	0,27 g
Courge, été, col droit et col droit, cuits, bouillie, égouttés, sans sel Cooked	19	1 g	3,8 g	0,39 g
Courge, été, col droit et col droit, en conserve, égouttés, solide, sans sel Canned	13	0,61 g	3 g	0,07 g
Courge, été, col droit et col droit, congelés, non préparé Frozen	20	0,83 g	4,8 g	0,14 g
Courge, été, col droit et col droit, congelés, cuits, bouillie, égouttés, sans sel Cooked	25	1,3 g	5,5 g	0,2 g
Courge, été, courgettes, incluant la peau, congelés, cuits, bouillie, égouttés, sans sel Cooked	17	1,2 g	3,6 g	0,13 g
Courge, été, courgettes, style italien, en conserve Canned	29	1 g	6,9 g	0,11 g
Courge, hiver, maïs, brut Raw	40	0,8 g	10,4 g	0,1 g
Courge, hiver, noix au beurre, congelés, non préparé Frozen	57	1,8 g	14,4 g	0,1 g
Courge, hiver, noix au beurre, congelés, cuits, bouillie, sans sel Cooked	39	1,2 g	10,1 g	0,07 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Poivrons, doux, rouge, congelés, hachés, non préparé Frozen	20	1,1 g	4,5 g	0,21 g
Poivrons, doux, vert, congelés, hachés, non préparé Frozen	20	1,1 g	4,5 g	0,21 g
Naveaux, congelés, non préparé Frozen	16	1 g	2,9 g	0,16 g
Choux-fleur, congelés, non préparé Frozen	24	2 g	4,7 g	0,27 g
Kale, congelés, non préparé Frozen	28	2,7 g	4,9 g	0,46 g
Oignons, congelés, hachés, non préparé Frozen	29	0,79 g	6,8 g	0,1 g
Okra, congelés, non préparé Frozen	30	1,7 g	6,6 g	0,25 g
Verts navets et navets, congelés, non préparé Frozen	21	2,5 g	3,4 g	0,19 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Frequently asked questions

How many calories are in frozen courge?

100 g of frozen courge has 17 kcal. 1 emballage, 10 oz (284 g): about 48 kcal. 0.33 emballage, 10 oz (95 g): about 16 kcal. 1 colis, 3 lb (1 361 g): about 231 kcal.

How much protein is in frozen courge?

Frozen courge contains 1,2 g of protein per 100 g (2 % of the 50 g Daily Value), or 3,3 g in 1 emballage, 10 oz (284 g). About 23 % of its calories come from protein. Compared with other légumes et produits végétaux, that is below the median (median 2 g).

How many carbs are in frozen courge?

Frozen courge has 3,6 g of total carbohydrates per 100 g, including 1,3 g of fiber and 1,7 g of sugars.

How much fat is in frozen courge?

Frozen courge contains 0,13 g of fat per 100 g, of which 0,027 g is saturated (0,1 % of the Daily Value).

What vitamins and minerals does frozen courge contain?

Per 100 g, the most notable amounts relative to the Daily Value are manganèse (11 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in frozen courge?

100 g contains 2 mg of sodium, 0,1 % of the 2,300 mg Daily Value.

Does courge have the same nutrition frozen and cooked?

No. Per 100 g, courge, été, courgettes, incluant la peau, congelés, non préparé has 17 kcal, while courge, Indiens, cuits, bouillie (Navajo) has 16 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated 1 avril 2019. FoodFactly last checked it on 6 novembre 2026. Each value above shows whether it was measured, calculated or taken from a label.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 168469. License: CC0 1.0 (U.S. public domain). Source record dated 1 avril 2019. Imported 6 novembre 2026.

Last updated: 6 novembre 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.