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Stuffed zucchini blossom Calories
Rice-stuffed zucchini blossom, typically prepared with olive oil
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Stuffed zucchini blossom (120 g) has 154 calories. That works out to 128 calories per 100 g. It contains 20.2 g of carbs, 3.1 g of protein, 7 g of fat and 2.5 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Stuffed zucchini blossom Nutrition Facts
Selected: 4 piece (medium) · 120 g
154
KCAL / 120G
Carbs
20.2g
· 7% DV
Protein
3.1g
· 6% DV
Fat
7g
· 9% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 8% · Fat 40%
Stuffed zucchini blossom nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 7 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 2.5 g | 9% |
| Protein | 3.1 g | 6% |
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 4 Pieces of Stuffed zucchini blossom?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 154 kcal |
| 2 piece (small) | 60 g | 77 kcal |
| ½ cup (medium) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (medium) | 150 g | 192 kcal |
| 6 piece (large) | 180 g | 230 kcal |
| 1 cup (medium) | 180 g | 230 kcal |
| 1 serving (large) | 220 g | 282 kcal |
| 8 piece (extra large) | 240 g | 307 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Stuffed zucchini blossom
What are stuffed zucchini blossoms, and where do they come from?
Stuffed zucchini blossoms are squash flowers filled with a seasoned mixture, most often rice, herbs and olive oil. They are especially associated with Aegean and Mediterranean cooking, where tender seasonal blossoms are treated as a delicate dish rather than discarded.
What do stuffed zucchini blossoms taste like?
Stuffed zucchini blossoms taste mild and slightly vegetal, with a tender, delicate texture. The filling brings most of the character: rice and herbs make the common olive-oil version fragrant, while lemon adds a fresh, bright finish.
How do you prepare zucchini flowers for stuffed zucchini blossoms?
For stuffed zucchini blossoms, gently open each fresh flower and remove the central stamen. Check for insects, rinse briefly if needed, then pat the petals dry; soaking or handling them roughly can make the thin flowers tear.
Can stuffed zucchini blossoms be made with meat instead of rice?
Yes, stuffed zucchini blossoms can be filled with minced meat, although the rice-and-herb filling is a familiar olive-oil preparation. Meat-filled versions are usually served hot, while rice-stuffed blossoms are often enjoyed warm or at room temperature.
Why does the filling fall out of stuffed zucchini blossoms?
The filling can escape from stuffed zucchini blossoms if the flower is overfilled or its opening is left loose. Add only a small amount, fold the petals over the filling, and place each blossom seam-side down in the cooking pot.
Can you bake stuffed zucchini blossoms instead of cooking them on the stove?
Yes, you can bake stuffed zucchini blossoms, but gentle stovetop cooking is more traditional and helps keep the petals moist. If baking, arrange them snugly in a covered dish with a little liquid so the delicate flowers do not dry out.
Are stuffed zucchini blossoms served with sauce?
Stuffed zucchini blossoms are often served simply, with lemon rather than a heavy sauce. A spoonful of plain yogurt can accompany them, while olive-oil versions are also commonly served on their own at room temperature.
How long do stuffed zucchini blossoms keep in the refrigerator?
Keep cooked stuffed zucchini blossoms covered in the refrigerator and eat them within three days. Store them in a shallow container so they cool promptly, and lift them gently when serving because chilled petals can be fragile.
Can stuffed zucchini blossoms be eaten cold?
Yes, rice-stuffed zucchini blossoms are often eaten cold or at room temperature, especially when made with olive oil. Let them cool after cooking and chill them covered; a little lemon just before serving brings out their herbal filling.
Can you use male zucchini flowers for stuffed zucchini blossoms?
Yes, male zucchini flowers can be used for stuffed zucchini blossoms; they are edible and have the same delicate petals. Their stems are often longer, making them easier to handle, while female flowers may have a tiny developing zucchini attached.
Stuffed zucchini blossom Vitamins & Minerals
Vitamins
Vitamin E
1.44mg · 10% DV
Vitamin K
11.4µg · 10% DV
Vitamin C
7.68mg · 9% DV
B1
0.08mg · 7% DV
Minerals
Manganese
0.5mg · 22% DV
Sodium
252mg · 11% DV
Copper
0.1mg · 11% DV
Selenium
4.56µg · 8% DV
Potassium ⭐
204mg · 6% DV
Stuffed zucchini blossom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed zucchini blossom
To burn the 154 calories in 4 piece (medium) (120 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 Stuffed zucchini blossom?
Stuffed zucchini blossom is a delicate dish made by filling fresh squash flowers with rice, onion, herbs and olive oil. It is especially associated with Turkey’s Aegean cooking, where dill, mint and parsley often season the filling; recipes vary from household to household.
The blossoms soften as they cook, while the rice remains tender and the herbs give each bite a fresh, fragrant flavour. In Turkey, the dish is commonly served cool or at room temperature as an olive-oil meze or side, often with lemon. Its energy comes mainly from the rice and olive oil, rather than protein. Pair it with a crisp salad for a light meal, or serve it alongside other small dishes.
How Nutritious Is Stuffed zucchini blossom?
Nutrient density
Medium
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 Stuffed zucchini blossom 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 Stuffed zucchini blossom Contain Allergens?
No known major allergens
Which Diets Is Stuffed zucchini blossom 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
Stuffed zucchini blossom Fat Profile
SATURATED
1.08g
MONOUNSATURATED
3.72g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.