1 serving (20 grams) contains 4 calories, 0.2 grams of protein, 0.0 grams of fat, and 0.6 grams of carbohydrates.
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Nutrition Information
Calories |
50 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.5 mg | 0% | |
| Total Carbohydrates | 7.8 g | 2% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 4.2 g | ||
| protein | 3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 97.5 mg | 7% | |
| Iron | 2 mg | 11% | |
| Potassium | 557.5 mg | 11% | |
* 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
Source of Calories
About Zucchini flowers
Zucchini flowers, also known as courgette blossoms, are edible flowers of the zucchini plant, originating from the Americas and now commonly used in Mediterranean, Italian, and Middle Eastern cuisines. These delicate blossoms are usually yellow-orange, offering a slightly sweet and nutty flavor, and are often stuffed, battered, or sautéed in recipes. Nutritionally, zucchini flowers are low in calories yet rich in water, fiber, and essential vitamins such as vitamin C and vitamin A, vital for immunity and skin health. They also contain small amounts of potassium, supporting muscle function and heart health. With negligible fat and protein content, they are a light addition to meals and ideal for those seeking nutrient-dense yet low-calorie options.
Health Benefits
- Rich in vitamin C, which supports a healthy immune system and protects against oxidative damage.
- Contains vitamin A, beneficial for vision, skin, and overall cellular health.
- Low in calories and high in water content, promoting hydration and aiding weight management.
Dietary Considerations
Selection and Storage
Zucchini flowers should be consumed fresh but can be kept in the refrigerator wrapped in damp paper towels inside a plastic bag for up to 2 days.
Common Questions About Zucchini flowers Nutrition
What is the nutritional content of zucchini flowers?
Zucchini flowers are low in calories, with approximately 20 calories per 100 grams. They contain about 1.8 grams of protein, 3 grams of carbohydrates, and are rich in vitamin A, vitamin C, and potassium, making them a nutritious and versatile ingredient.
Are zucchini flowers suitable for a keto or low-carb diet?
Yes, zucchini flowers can fit into a keto or low-carb diet as they are naturally low in carbohydrates, with only 3 grams of carbs per 100 grams. They can be stuffed with keto-friendly fillings like cream cheese or ricotta for a delicious and compliant meal.
What are the health benefits of eating zucchini flowers?
Zucchini flowers are a good source of antioxidants like vitamin C, which supports immune health, and vitamin A, which benefits eye health. They are also low in fat and calories, making them a heart-healthy option for maintaining a balanced diet.
How many zucchini flowers should I eat per serving?
A typical serving size of zucchini flowers is around 6-8 flowers, which equates to roughly 50-60 grams. This serving provides minimal calories while delivering a good source of vitamins and minerals when prepared healthily.
How do zucchini flowers compare to other edible flowers like squash blossoms?
Zucchini flowers and squash blossoms are very similar in flavor and nutritional profile. They both offer a mild, slightly sweet taste and are low in calories. However, zucchini flowers tend to be slightly smaller and more delicate, making them ideal for light and elegant dishes.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
