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Baked zucchini flower Calories
Oven-baked, light and low-calorie vegetable dish
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Baked zucchini flower (60 g) has 23 calories. That works out to 38 calories per 100 g. It contains 3.1 g of carbs, 1.4 g of protein, 0.7 g of fat and 1 g of fiber. Its 10.2 mg of Vitamin C covers 11% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Baked zucchini flower Nutrition Facts
Selected: 3 piece (medium) · 60 g
23
KCAL / 60G
Carbs
3.1g
· 1% DV
Protein
1.4g
· 3% DV
Fat
0.7g
· 1% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 23% · Fat 26%
Baked zucchini flower nutrition facts table · 3 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 23 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.8 mg | 0% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 1.4 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked zucchini flower?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 10 kcal |
| 1 piece (small) | 20 g | 8 kcal |
| 3 piece (medium) | 60 g | 23 kcal |
| 1 cup (chopped) | 70 g | 27 kcal |
| 100 g | 100 g | 38 kcal |
| 5 piece (large) | 100 g | 38 kcal |
| 1 serving (large) | 120 g | 46 kcal |
| 2 serving (jumbo) | 240 g | 91 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Baked zucchini flower
How do you make baked zucchini flower?
Baked zucchini flower is made by gently cleaning the blossoms, filling them if desired, and arranging them in a baking dish. Handle the petals carefully because they tear easily; keep the filling light enough for each blossom to close without being forced.
What do you put inside baked zucchini flower?
Baked zucchini flower can be filled with rice, onion, herbs, and seasonings, or with a cheese-based filling. The blossoms can also be baked unfilled. Leave some room inside so the petals can fold over the filling without splitting.
Which zucchini blossoms are best for baked zucchini flower?
Fresh, brightly colored blossoms with intact petals work best for baked zucchini flower. Blossoms that are open are easier to fill, while wilted or torn ones are more likely to lose their shape during preparation and baking.
How do you clean zucchini blossoms for baked zucchini flower?
To prepare zucchini blossoms for baked zucchini flower, gently open each blossom, remove the central pollen-bearing part, and rinse it briefly. Drain them well and avoid soaking: the delicate petals bruise easily and excess water can dilute the filling.
Is baked zucchini flower made with male or female zucchini blossoms?
Baked zucchini flower can be made with either male or female zucchini blossoms. Male blossoms grow on thin stems and are often harvested for cooking; female blossoms sit behind a tiny developing zucchini, which can be left attached.
Why does baked zucchini flower fall apart or leak filling?
Baked zucchini flower may split or leak when the blossoms are damaged, overfilled, or forced shut. Use a small amount of filling, fold the petals gently over it, and place the blossoms close together in the baking dish to help them hold their shape.
What does baked zucchini flower taste like?
Baked zucchini flower has a mild, delicate flavor, often compared with tender summer squash. Its taste changes with the filling: herbs and rice make it savory and aromatic, while cheese gives it a richer, more pronounced flavor.
What do you serve with baked zucchini flower?
Baked zucchini flower pairs well with a crisp salad, plain yogurt, or a light dip. A rice-filled version can be served as a small meal or side dish, while a cheese-filled version works well as an appetizer.
How long does baked zucchini flower last in the fridge?
Baked zucchini flower keeps for about two days in a covered container in the refrigerator. Let it cool before storing, and reheat it thoroughly; the delicate petals will soften further after refrigeration.
Can you freeze baked zucchini flower?
You can freeze baked zucchini flower, but the blossoms may become soft and lose their shape after thawing. For the best texture, bake and serve it fresh; if freezing leftovers, pack them carefully and thaw them in the refrigerator.
Baked zucchini flower Vitamins & Minerals
Vitamins
Vitamin C
10.2mg · 11% DV
Vitamin A
72µg · 8% DV
Vitamin K
9.6µg · 8% DV
Folate
16.8µg · 4% DV
Minerals
Potassium ⭐
132mg · 4% DV
Copper
0.03mg · 3% DV
Phosphorus
23mg · 3% DV
Magnesium
11mg · 3% DV
Sodium
7.8mg · 0% DV
Baked zucchini flower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked zucchini flower
To burn the 23 calories in 3 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked zucchini flower?
Baked zucchini flower is made from the delicate blossoms of the courgette plant, often filled with rice, onion and herbs before being cooked in the oven. It draws on a dish familiar in Aegean and wider Mediterranean cooking, where zucchini flowers are commonly stuffed and served as a seasonal appetiser.
The petals are tender and mild, while an herb-and-rice filling adds fragrance and substance. Serve it warm or at room temperature with lemon, as a small plate or alongside a larger meal; a spoonful of yogurt also works well. The dish is light by nature, at 38 calories per 100 g, and keeping the oil modest lets the flower’s delicate flavour come through.
How Nutritious Is Baked zucchini flower?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked zucchini flower Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked zucchini flower Contain Allergens?
No known major allergens
Which Diets Is Baked zucchini flower Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked zucchini flower Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.