5+ A Day




They are available all year round with the main growing season from October until May.


Storage and Handling

Store in the refrigerator but use within a couple of days. Handle all fresh produce with care and wash before eating.



Courgettes originated in Italy and were popular in the Mediterranean region hundreds of years before they became popular in the western world. The name courgettes originated in France, whilst the name zucchini originated in Italy.  In New Zealand we tend to call them courgettes.



  • Some people also refer to courgettes as baby marrows, which indeed they are.  Marrows are simply mature or big courgettes
  • Courgettes are usually green-skinned but there are yellow-skinned varieties which are less available commercially
  • Courgettes are at their best when about 16 - 20 cm long
  • Marrows have a coarser texture and are less flavoursome than courgettes
  • Scallopini are small and spherical, usually a lighter green than marrows and courgettes


Growing Facts

  • Courgettes grow well in warm soil therefore it’s best to plant in summer
  • They grow best in a well-drained and sunny spot and require a lot of space
  • Courgettes have separate male and female flowers and only the female plants grow fruit

Nutrition Information

1 cup sliced = 128 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 72/17 1% 56/13
Protein (g) 2.2 4% 1.8
Fat, total (g) 0.3 0% 0.2
- saturated (g) 0.06 0% 0.05
Available carbohydrate (g) 0.8 0% 0.6
- sugars (g) 0.8 1% 0.6
Dietary Fibre (g) 1.4 5% 1.1
Sodium (mg) 0 0% 0
Vitamin C (mg) 14.0 35% RDI* 11
Folate (µg) 28 14% RDI* 22
Niacin (mg) 1.3 13% RDI* 1.0
Vitamin E (mg) 1 10% RDI* 0.81
Potassium (mg) 474   370

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs.

*Recommended Dietary Intake (Average Adult)


Source: FOODfiles