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Cooked zucchini flowers Calories
Low calorie, contains vitamin C
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Cooked zucchini flowers (80 g) has 12 calories. That works out to 15 calories per 100 g. It contains 2.1 g of carbs, 1 g of protein, 0.2 g of fat and 0.9 g of fiber. Its 7.6 mg of Vitamin C covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Cooked zucchini flowers Nutrition Facts
Selected: 1 cup (chopped) · 80 g
12
KCAL / 80G
Carbs
2.1g
· 1% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 28% · Fat 13%
Cooked zucchini flowers nutrition facts table · 1 cup (chopped) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0.9 g | 3% |
| Protein | 1 g | 2% |
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 Cup of Chopped Cooked zucchini flowers?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 80 g | 12 kcal |
| 1 piece (small) | 3 g | 0 kcal |
| 5 piece (small) | 15 g | 2 kcal |
| 10 piece (medium) | 30 g | 5 kcal |
| 1 cup (chopped) | 50 g | 8 kcal |
| 100 g | 100 g | 15 kcal |
| 1 serving (medium) | 100 g | 15 kcal |
| 1 serving (large) | 150 g | 23 kcal |
| 1 serving (extra large) | 200 g | 30 kcal |
Calculated from 15 calories per 100 g.
Frequently Asked Questions About Cooked zucchini flowers
Can you eat cooked zucchini flowers?
Yes, zucchini flowers are edible when cooked and have a delicate, mild flavor. Handle them gently because their petals tear easily, and remove the central reproductive parts if you prefer a less textured bite.
What do cooked zucchini flowers taste like?
Cooked zucchini flowers taste mild and delicate, with a soft texture and a faint vegetal sweetness. Their flavor is subtle, so fillings, herbs, cheese, or a little olive oil can easily become the dominant taste.
How do you prepare cooked zucchini flowers?
Cooked zucchini flowers are commonly sautéed briefly or stuffed and gently simmered. Rinse the blossoms carefully, pat them dry, remove the central parts if desired, and avoid prolonged cooking so the petals do not collapse.
Are zucchini flowers and squash blossoms the same thing as cooked zucchini flowers?
Yes, zucchini flowers are a type of squash blossom; “squash blossom” is the broader name for flowers from squash plants. Recipes for squash blossoms usually work with zucchini flowers, though blossom size can affect how much filling they hold.
Why do cooked zucchini flowers get soggy?
Cooked zucchini flowers turn soggy when they are overcooked or crowded in a pan, which traps moisture around their delicate petals. Cook them in a single layer where possible, and remove them from the heat as soon as they soften.
How do you clean zucchini flowers before cooking them?
Rinse zucchini flowers gently under cool running water and check inside for insects or debris. Pat them dry without squeezing, then remove the central stamen from male flowers or the pistil from female flowers if your recipe calls for it.
Can cooked zucchini flowers be frozen?
Cooked zucchini flowers can be frozen, but their petals may become softer and more fragile after thawing. Freeze them in a single layer first, then transfer them to a sealed container; they are best used in a cooked filling or sauce.
What fillings work well in cooked zucchini flowers?
Rice with herbs, soft cheese, or a mixture of breadcrumbs and cheese all work well in cooked zucchini flowers. Use only a small amount of filling, since the petals can split and the filling may expand during cooking.
Are male and female zucchini flowers both suitable for cooked zucchini flowers recipes?
Yes, both male and female zucchini flowers can be cooked and eaten. Female blossoms have a small developing zucchini at the base, while male blossoms grow on slender stems; either can be stuffed or sautéed.
How should you store leftover cooked zucchini flowers?
Store leftover cooked zucchini flowers in a covered container in the refrigerator and use them within a few days. Their texture is delicate, so reheat them gently or enjoy chilled if they were prepared as an olive-oil dish.
Cooked zucchini flowers Vitamins & Minerals
Vitamins
Vitamin C
7.6mg · 8% DV
Folate
22.4µg · 6% DV
B2
0.06mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.13mg · 6% DV
Potassium ⭐
182mg · 5% DV
Phosphorus
25mg · 4% DV
Sodium
3.2mg · 0% DV
Cooked zucchini flowers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked zucchini flowers
To burn the 12 calories in 1 cup (chopped) (80 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 Cooked zucchini flowers?
Cooked zucchini flowers are the tender edible blossoms of the zucchini plant, softened by cooking. They are especially associated with Mediterranean cooking: in Italy and parts of Greece they may be stuffed with rice, herbs or cheese, while cooks elsewhere sauté or lightly batter and fry them.
Their flavour is delicate and mild, and the cooked petals become soft and silky. Serve them warm or at room temperature as a small side, appetiser or addition to a seasonal meal; a little lemon works well. They are light in calories—15 per 100 g—and provide a little fibre and vitamin C. For a lighter preparation, sauté gently with just a small amount of oil and finish with fresh herbs.
How Nutritious Is Cooked zucchini flowers?
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 Cooked zucchini flowers 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 Cooked zucchini flowers Contain Allergens?
No known major allergens
Which Diets Is Cooked zucchini flowers Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cooked zucchini flowers Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.