Calories in Courge, hiver, soufflé

Generic food Légumes

Courge, hiver, soufflé contains 78 kcal per 100 g. A typical serving of 1 tasse (157 g) provides about 122 kcal.

Roughly 59 % of its calories come from carbohydrates, with 25 % from fat and 17 % from protein (estimated with general energy factors).

That is less energy than the typical item in plats potagers on FoodFactly, where the median is 93 kcal per 100 g across 33 foods.

100 g provides 25 % of the Daily Value for Vitamine A, 12 % of the Daily Value for sélénium and 11 % of the Daily Value for Riboflavine (B2).

The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.

78kcal per 100 g

3,4 gprotein

12,1 gcarbohydrates

2,3 gfat

122kcal in 1 tasse (157 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	78 kcal
Total fat C	2,3 g	3 %
Saturated fat C	0,75 g	4 %
Cholesterol C	73 mg	24 %
Sodium C	164 mg	7 %
Total carbohydrates C	12,1 g	4 %
Dietary fiber C	2,1 g	8 %
Total sugars C	5,8 g
Protein C	3,4 g	7 %
Vitamine A C	225 µg	25 %
Vitamine C C	7 mg	8 %
Vitamine D C	0,5 µg	3 %
Vitamine E C	0,28 mg	2 %
Vitamine K C	3,3 µg	3 %
Thiamine (B1) C	0,047 mg	4 %
Riboflavine (B2) C	0,14 mg	11 %
Niacine (B3) C	0,54 mg	3 %
Vitamine B6 C	0,13 mg	8 %
Folate (B9) C	29 µg	7 %
Vitamine B12 C	0,17 µg	7 %
Choline C	56,5 mg	10 %
Calcium C	35 mg	3 %
Fer C	0,79 mg	4 %
Magnésium C	13 mg	3 %
Phosphore C	57 mg	5 %
Potassium C	216 mg	5 %
Zinc C	0,44 mg	4 %
Cuivre C	0,067 mg	7 %
Sélénium C	6,4 µg	12 %

% 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 17 %
Carbohydrates 59 %
Fat 25 %

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

Protein3,4 gbelow the median for plats potagers (median 4,1 g)
Fiber2,1 gin the top quarter of plats potagers (median 1,5 g)
Sugars5,8 gin the top quarter of plats potagers (median 2,1 g)
Fat2,3 gin the lowest quarter of plats potagers (median 4,7 g)
Saturated fat0,75 gin the lowest quarter of plats potagers (median 1,6 g)
Sodium164 mgin the lowest quarter of plats potagers (median 232 mg)
Protein per 100 kcal4,4 gprotein density, useful for comparing foods with different calorie levels
Water81,1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Graisses monoinsaturées C	0,7 g
Graisses polyinsaturées C	0,45 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) C	0 g
DHA (omega-3, 22:6 n-3) C	0 g
Acide linoléique (oméga-6, 18:2) C	0,32 g
SFA 4:0 C	0,003 g
SFA 6:0 C	0,003 g
CFA 8:0 C	0,002 g
SFA 10:0 C	0,004 g
SFA 12:0 C	0,007 g
SFA 14:0 C	0,051 g
CFA 16:0 C	0,5 g
SFA 18:0 C	0,16 g
MUFA 18:1 C	0,65 g
PUFA 18:3 C	0,07 g
PUFA 20:4 C	0 g
MUFA 16:1 C	0,048 g
PUFA 18:4 C	0 g
MUFA 20:1 C	0 g
MUFA 22:1 C	0 g
PUFA 22:5 n-3 (DPA) C	0 g

Carotenoids (6)

Bêta-carotène C	2 030 µg
Lycopène C	0 µg
Lutéine + zéaxanthine C	1 120 µg
Rétinol C	36 µg
Carotène, alpha C	495 µg
Cryptoxanthine, bêta C	2 µg

Other components (8)

Eau C	81,1 g
Alcool C	0 g
Caféine C	0 mg
Théobromine C	0 mg
Acide folique C	3 µg
Folate, nourriture C	25 µg
Vitamine E, ajoutée C	0 mg
Vitamine B-12, ajoutée C	0 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, non préparé Frozen	17	1,2 g	3,6 g	0,13 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

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

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Leviers	88	1,6 g	14,7 g	3,1 g
Haricots verts, marinés	54	1,6 g	11 g	0,25 g
Okra, marinés	48	1,6 g	11 g	0,17 g
Algues marines, marinés	54	2,9 g	11,4 g	0,42 g
Champignons, marinés	46	2,4 g	8,3 g	0,3 g
Aubergines, marinés	49	0,9 g	9,8 g	0,7 g
Choux-fleur, marinés	41	1,6 g	9 g	0,25 g
Salade de chou, NFS	45	0,79 g	8,9 g	0,8 g

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

Frequently asked questions

How many calories are in courge?

100 g of courge has 78 kcal. 1 tasse (157 g): about 122 kcal.

How much protein is in courge?

Courge contains 3,4 g of protein per 100 g (7 % of the 50 g Daily Value), or 5,3 g in 1 tasse (157 g). About 17 % of its calories come from protein. Compared with other plats potagers, that is below the median (median 4,1 g).

How many carbs are in courge?

Courge has 12,1 g of total carbohydrates per 100 g, including 2,1 g of fiber and 5,8 g of sugars.

How much fat is in courge?

Courge contains 2,3 g of fat per 100 g, of which 0,75 g is saturated (4 % of the Daily Value).

What vitamins and minerals does courge contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamine A (25 % DV), sélénium (12 % DV), Riboflavine (B2) (11 % DV) and choline (10 % DV). The full list is in the vitamins and minerals table above.

How much sodium is in courge?

100 g contains 164 mg of sodium, 7 % of the 2,300 mg Daily Value.

Does courge have the same nutrition not specified and cooked?

No. Per 100 g, courge, hiver, soufflé has 78 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: FNDDS (Survey), record dated 31 octobre 2024. 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: FNDDS (Survey), record 2709696. License: CC0 1.0 (U.S. public domain). Source record dated 31 octobre 2024. 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.