Stuffed zucchini flower

Appetizer

Item Rating: 70/100

1 serving (50 grams) contains 80 calories, 3.0 grams of protein, 5.0 grams of fat, and 6.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		381.0
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		714.3 mg	31%
Total Carbohydrates		28.6 g	10%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		14.3 g	28%
Vitamin D		0 mcg	0%
Calcium		190.5 mg	14%
Iron		2.4 mg	13%
Potassium		714.3 mg	15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🍞 Low carbs

Source of Calories

Fat: 214 cal (55.5%)

Protein: 57 cal (14.8%)

Carbs: 114 cal (29.7%)

About Stuffed zucchini flower

Stuffed zucchini flowers are a delicate and flavorful dish originating from Mediterranean and Italian cuisines. The flowers, harvested from zucchini plants, are often stuffed with fillings like cheese, herbs, or grains, then fried, baked, or steamed. Zucchini flowers are low in calories, containing about 20 kcal per 100 grams, and are rich in antioxidants, including lutein and zeaxanthin, which support eye health. They are also a source of vitamins A and C, contributing to immune health, and contain small amounts of potassium, which supports muscle function. When combined with nutritious fillings, this dish can provide a balance of protein, vitamins, and minerals, making it a vibrant addition to any meal.

Health Benefits

• Rich in vitamin C, which supports a strong immune system and skin health.
• Contains lutein and zeaxanthin, antioxidants that promote eye health and protect against macular degeneration.
• Low in calories and fat, making it a weight-friendly option for nutrient-dense meals.

Dietary Considerations

Allergens: Contains dairy (if stuffed with cheese), gluten (if breadcrumbs are used as coating), nuts (if included in the filling)

Suitable for: Vegetarian (depending on filling), gluten-free (if prepared without breadcrumbs), low-calorie diets

Not suitable for: Vegan (if filled with animal-derived ingredients), lactose-intolerant individuals (if filled with cheese), celiac individuals (if gluten-containing breadcrumbs are used)

Selection and Storage

Zucchini flowers are best stored in the refrigerator, ideally wrapped in a damp paper towel and kept in a breathable bag to retain freshness for 1-2 days. Prepare and cook promptly for the best taste and texture.

Common Questions About Stuffed zucchini flower Nutrition

What is the nutritional content of stuffed zucchini flowers?

Stuffed zucchini flowers are relatively low in calories, averaging about 40-70 calories per serving depending on the stuffing, but the nutritional content may vary. They typically provide moderate protein (approximately 3-5 grams) if stuffed with cheese or meat, along with essential vitamins like vitamin C and potassium from the zucchini flower.

Are stuffed zucchini flowers suitable for a keto diet?

Stuffed zucchini flowers can be keto-friendly if prepared with low-carb ingredients like cheese, ricotta, or ground meat for stuffing. Be cautious with breading or flour-based coatings, as these can increase carbohydrate content; alternatives like almond flour can be used instead.

What are the health benefits of eating stuffed zucchini flowers?

Stuffed zucchini flowers are rich in antioxidants from the flowers and can provide vitamins such as vitamin A and C. When stuffed with high-quality protein sources like cheese, they can support muscle repair and overall nutrition. However, deep-fried preparation may increase fat and calorie content, so opt for healthier cooking methods such as baking or grilling.

How much should I eat in one serving of stuffed zucchini flowers?

A typical serving size is 2-3 stuffed zucchini flowers, which will amount to around 100-200 calories depending on the stuffing and cooking method. Pair them with a fresh salad or lean protein to make a complete meal without excessive calorie intake.

How do stuffed zucchini flowers compare to grilled zucchini in nutrition?

While grilled zucchini is lower in calories and fat compared to stuffed zucchini flowers, the latter can provide a richer and more indulgent option with added protein and flavor from fillings like cheese, meat, or beans. Stuffed zucchini flowers may have more micronutrients if the flower is used fully and in fresh form but are higher in calorie density overall depending on preparation.

Data Sources & Scientific References