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Mallow flower Calories
Rich in vitamin C and antioxidants, used in herbal teas and salads.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mallow flower (20 g) has 6 calories. That works out to 32 calories per 100 g. It contains 1.3 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.6 g of fiber. Its 84 µg of Vitamin A covers 9% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Mallow flower Nutrition Facts
Selected: 1 cup (medium) · 20 g
6
KCAL / 20G
Carbs
1.3g
· 0% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 21% · Fat 11%
Mallow flower nutrition facts table · 1 cup (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 6 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.6 mg | 0% |
| Total carbohydrate | 1.3 g | 0% |
| Fiber | 0.6 g | 2% |
| Protein | 0.4 g | 1% |
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 Mallow flower?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 20 g | 6 kcal |
| 1 piece (whole) | 1 g | 0 kcal |
| 1 tablespoon (chopped) | 2 g | 1 kcal |
| 5 piece (whole) | 5 g | 2 kcal |
| 1 serving (small) | 10 g | 3 kcal |
| 1 cup (small) | 10 g | 3 kcal |
| 1 serving (large) | 30 g | 10 kcal |
| 1 cup (large) | 30 g | 10 kcal |
| 100 g | 100 g | 32 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Mallow flower
Can you eat mallow flowers?
Yes, mallow flowers are edible when correctly identified and grown in a clean, untreated place. The petals can be added to salads or used for tea; wash them gently and avoid flowers gathered beside roads or sprayed gardens.
How do you make mallow flower tea?
Mallow flower tea is made by steeping fresh or dried flowers in hot water. Pour the water over the flowers rather than boiling them, which helps preserve their delicate flavour and the naturally slippery texture associated with their mucilage.
What do mallow flowers taste like?
Mallow flowers have a mild, soft, slightly green taste rather than a strong floral sweetness. Their subtle flavour works well in salads and herbal infusions, where lemon or honey can be added without overwhelming the flower.
Are mallow flowers the same as elderflowers?
No, mallow flowers and elderflowers come from different plants. Mallow belongs to the mallow family, while elderflower comes from the elder tree; their similar-sounding common names are not a reliable guide to identification.
Can you eat mallow flowers raw in a salad?
Yes, fresh mallow petals can be eaten raw in a salad. Rinse them gently, pat them dry, and remove any tough green parts if you prefer a softer texture; use only flowers that have not been treated with garden chemicals.
How do you dry mallow flowers for tea?
Dry mallow flowers in a single layer in a clean, well-ventilated place away from direct sunlight. Once fully dry, store them in an airtight container; any lingering moisture can encourage mould and spoil the flowers.
Do mallow flowers thicken tea?
Yes, mallow flowers can give tea a mildly slippery or mucilaginous feel because they contain plant mucilage. This texture is usually subtle, and it is different from adding a thickener or sweetener.
Can you cook mallow flowers?
Yes, mallow flowers can be added to food, but prolonged cooking is unnecessary and can dull their delicate flavour. Try them fresh as a garnish or stir them into a dish shortly before serving.
How should you store fresh mallow flowers?
Store fresh mallow flowers unwashed in the refrigerator, loosely wrapped so excess moisture does not collect around them. Use them promptly; if you have washed them, dry them thoroughly first to help prevent them from becoming limp or mouldy.
Is mallow flower tea safe during pregnancy?
There is not enough reliable evidence to establish the safety of mallow flower tea during pregnancy. Ask your healthcare professional before drinking it regularly or in concentrated amounts, rather than treating an herbal tea as automatically safe.
Mallow flower Vitamins & Minerals
Vitamins
Vitamin A
84µg · 9% DV
Vitamin K
10.2µg · 9% DV
Vitamin C
7.2mg · 8% DV
Folate
7.6µg · 2% DV
Minerals
Manganese
0.1mg · 4% DV
Calcium
37mg · 4% DV
Magnesium
14mg · 3% DV
Iron
0.42mg · 2% DV
Potassium ⭐
64mg · 2% DV
Sodium
3.6mg · 0% DV
Mallow flower Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mallow flower
To burn the 6 calories in 1 cup (medium) (20 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 Mallow flower?
Mallow flower refers to the edible blossoms of mallow plants, used fresh or dried. The petals are tender, with a mild, gently grassy flavour. In places where mallow is familiar, the flowers are steeped for herbal tea or scattered over salads; they also make a delicate, colourful addition to simple meals. Use the dried flowers for an infusion, or add fresh ones just before serving.
Mallow flowers are light, with some fibre and vitamin C as well as antioxidants. Their subtle taste pairs well with crisp greens and a simple lemon dressing. Rinse fresh blossoms gently and add them at the end so their delicate texture stays intact.
How Nutritious Is Mallow 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 Mallow flower Processed?
NOVA 1
Unprocessed
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 Mallow flower Contain Allergens?
No known major allergens
Which Diets Is Mallow flower 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
Mallow flower Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.