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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, field marrow is a very healthy vegetable. It is exceptionally low in calories and fat while providing essential nutrients like Vitamin C for immune support and Vitamin A for vision and skin health.
Field marrow is excellent for weight management because it contains only 17 calories per 100g. Its high water content and dietary fiber help you feel full and satisfied without a high caloric intake.
Yes, field marrow is keto-friendly. With only 3.1g of carbohydrates per 100g, it can easily fit into a low-carb or ketogenic diet as a nutrient-dense vegetable option.
Field marrow has a very mild, neutral, and slightly sweet flavor, similar to a large zucchini. Because its taste is subtle, it is excellent at absorbing the flavors of the herbs, spices, and sauces it is cooked with.
The most common way to prepare field marrow is by hollowing it out and stuffing it with meat, rice, or vegetables before baking. It can also be sliced and roasted, sautéed, or added to soups and stews to provide bulk and nutrition.
While the skin is edible, it can become tough on larger marrows, so many people prefer to peel it. The central seeds are usually scooped out and discarded before cooking, as they can be quite large and fibrous.
Whole field marrows should be stored in a cool, dry place where they can last for several weeks. Once cut, the marrow should be wrapped in plastic and refrigerated, where it will stay fresh for about 3 to 5 days.
Field Marrow is a versatile ingredient found in cuisines around the world. With 17 calories per 100g and 0.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 1 recipes featuring field marrow with step-by-step instructions.
Browse recipes →Yes, field marrow can be eaten raw. It has a crunchy texture similar to a cucumber and can be grated into salads or slaws, though it is more commonly served cooked to soften its texture.
Zucchini (courgette) is the best substitute for field marrow because they are from the same plant family and have a similar flavor profile. Other summer squashes or chayote can also be used as alternatives in most recipes.
Yes, field marrow has a very high water content, making it an excellent food for promoting hydration. Consuming water-rich vegetables helps maintain fluid balance in the body and supports healthy skin.