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Ricotta-Filled Zucchini Flowers Calories
Source of calcium and protein
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Ricotta-Filled Zucchini Flowers (75 g) has 71 calories. That works out to 94 calories per 100 g. It contains 2.8 g of carbs, 4.8 g of protein, 4.4 g of fat and 0.6 g of fiber. Its 89.3 mg of Phosphorus covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Ricotta-Filled Zucchini Flowers Nutrition Facts
Selected: 3 piece (medium) · 75 g
71
KCAL / 75G
Carbs
2.8g
· 1% DV
Protein
4.8g
· 10% DV
Fat
4.4g
· 6% 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 16% · Protein 27% · Fat 57%
Ricotta-Filled Zucchini Flowers nutrition facts table · 3 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 71 kcal | |
| Total fat | 4.4 g | 6% |
| Saturated fat | 2.66 g | 13% |
| Trans fat | 0.09 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 4.8 g | 10% |
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 Ricotta-Filled Zucchini Flowers?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 24 kcal |
| 1 piece (small) | 18 g | 17 kcal |
| 1 piece (large) | 35 g | 33 kcal |
| 2 piece (medium) | 50 g | 47 kcal |
| 3 piece (medium) | 75 g | 71 kcal |
| 100 g | 100 g | 94 kcal |
| 4 piece (large) | 100 g | 94 kcal |
| 1 serving (medium) | 100 g | 94 kcal |
| 5 piece (large) | 125 g | 118 kcal |
Calculated from 94 calories per 100 g.
Frequently Asked Questions About Ricotta-Filled Zucchini Flowers
What are ricotta-filled zucchini flowers?
Ricotta-filled zucchini flowers are squash blossoms stuffed with ricotta, usually seasoned with herbs and then cooked. They are a familiar Italian-style antipasto, served fried or baked, with the delicate petals wrapped around a soft, savory filling.
How do you make ricotta-filled zucchini flowers?
To make ricotta-filled zucchini flowers, gently open fresh blossoms, remove the central stamen if needed, and spoon in a seasoned ricotta mixture. Twist the tips closed and cook them soon after filling so the petals stay intact.
Why do ricotta-filled zucchini flowers fall apart when cooking?
Ricotta-filled zucchini flowers usually fall apart when the petals are torn, overfilled, or handled roughly. Choose intact blossoms, use only a small spoonful of filling, and turn them carefully; wet petals can also make a coating slip off.
Can you bake ricotta-filled zucchini flowers instead of frying them?
Yes, ricotta-filled zucchini flowers can be baked instead of fried. Baking uses less added oil and keeps the cheese filling tender, though the petals may not become as crisp as they do when fried.
Do you remove the stamen from zucchini flowers for ricotta-filled zucchini flowers?
Usually, yes: remove the central stamen from ricotta-filled zucchini flowers if it is prominent, since it can taste bitter. Open each blossom gently to avoid tearing it; very small flowers can be difficult to clean and may be left as they are.
Can you use male zucchini flowers for ricotta-filled zucchini flowers?
Yes, male blossoms work well for ricotta-filled zucchini flowers and are often picked because they do not produce squash. Female blossoms are also edible; they usually have a tiny developing zucchini attached, which can remain on the flower.
What can you use instead of ricotta in ricotta-filled zucchini flowers?
Cottage cheese that has been drained and blended can stand in for ricotta in ricotta-filled zucchini flowers. The filling should be thick rather than watery, so drain it well and season it before stuffing the delicate blossoms.
How do you keep ricotta-filled zucchini flowers from getting soggy?
Keep ricotta-filled zucchini flowers from getting soggy by drying the blossoms thoroughly after cleaning and cooking them shortly after filling. Avoid leaving cooked flowers covered while hot, because trapped steam softens their exterior.
When are zucchini blossoms available for ricotta-filled zucchini flowers?
Zucchini blossoms for ricotta-filled zucchini flowers are generally available during the warm growing season, when zucchini plants are flowering. They are fragile and highly perishable, so buy or pick them close to the time you plan to cook.
How should you reheat leftover ricotta-filled zucchini flowers?
Reheat leftover ricotta-filled zucchini flowers in an oven or toaster oven so the outside can crisp up again. Store cooked leftovers covered in the refrigerator and eat them promptly; reheating in a microwave tends to make the petals soft.
Ricotta-Filled Zucchini Flowers Vitamins & Minerals
Vitamins
B2
0.14mg · 11% DV
Vitamin C
8.63mg · 10% DV
B12
0.21µg · 9% DV
Vitamin A
48.75µg · 5% DV
Minerals
Phosphorus
89mg · 13% DV
Calcium
116mg · 12% DV
Selenium
4.57µg · 8% DV
Iodine
7.5µg · 5% DV
Sodium
86mg · 4% DV
Potassium ⭐
117mg · 3% DV
Ricotta-Filled Zucchini Flowers Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Ricotta-Filled Zucchini Flowers
To burn the 71 calories in 3 piece (medium) (75 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 Ricotta-Filled Zucchini Flowers?
Ricotta-Filled Zucchini Flowers are delicate squash blossoms stuffed with ricotta, often with fresh herbs, in a preparation associated especially with Italian cooking. The flowers are seasonal and fragile, so they are usually filled soon after picking, then baked or briefly fried until just tender.
In Italy, they’re often served warm as an antipasto or alongside other small plates; elsewhere, they make an elegant starter or a light lunch with salad. Their mild, subtly vegetal flavor pairs well with lemon and herbs, while the filling gives each blossom a soft, creamy centre. They provide protein and calcium, with 6.4 g of protein per 100 g. For a lighter result, bake them rather than frying, and serve with a crisp green salad.
How Nutritious Is Ricotta-Filled Zucchini Flowers?
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 Ricotta-Filled 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 Ricotta-Filled Zucchini Flowers Contain Allergens?
Contains these allergens:
Which Diets Is Ricotta-Filled Zucchini Flowers Good For?
Vegan
— Not 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
Ricotta-Filled Zucchini Flowers Fat Profile
SATURATED
2.66g
MONOUNSATURATED
1.16g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.