3 piece (medium) of Stuffed zucchini flower (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 21 g of carbs, 2.6 g of protein, 3.8 g of fat and 2.5 g of fiber. Its 132 µg of Vitamin A covers 15% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Stuffed zucchini flower?

Stuffed zucchini flower is a Turkish dish, especially associated with the Aegean and Mediterranean coasts, where fresh blossoms are filled with rice, onion and herbs such as dill or mint. The petals are folded around the filling and gently cooked; because the flowers are delicate, they are usually gathered and prepared while fresh and open.

The blossom turns tender and lightly aromatic, while the rice filling gives each bite a soft, substantial centre. In Turkey it is commonly served warm or chilled as an olive-oil meze; elsewhere it also works well as a small starter or part of a shared table. It is relatively light, with most of its carbohydrate coming from the rice. A squeeze of lemon brightens it, and it pairs easily with other vegetable dishes or a simple salad.

Stuffed zucchini flower Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

2.2g

· 4% DV

Fat

3.2g

· 4% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 65% · Protein 8% · Fat 27%

Stuffed zucchini flower Vitamins & Minerals

Vitamins

Vitamin A

110µg · 12% DV

Vitamin C

11mg · 12% DV

Vitamin K

12µg · 10% DV

Folate

28µg · 7% DV

Minerals

Sodium

220mg · 10% DV

Iron

1mg · 6% DV

Phosphorus

38mg · 5% DV

Potassium ⭐

180mg · 5% DV

How Nutritious Is Stuffed zucchini flower?

Nutrient density

Medium

48/ 100

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

43/ 100

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.

Stuffed zucchini flower Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Stuffed zucchini flower

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Stuffed 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 Stuffed zucchini flower Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Stuffed 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

Stuffed zucchini flower Fat Profile

SATURATED

0.5g

MONOUNSATURATED

1.2g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Stuffed zucchini flower

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Stuffed zucchini flower vs Mixed Green Salad92 kcal more per 100 g

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Stuffed zucchini flower vs Red Pepper79 kcal more per 100 g

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Stuffed zucchini flower vs Boiled Beetroot66 kcal more per 100 g

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Foods Similar to Stuffed zucchini flower

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Stuffed zucchini flower

What is stuffed zucchini flower?

Stuffed zucchini flower is a dish made by filling delicate zucchini blossoms, commonly with rice, herbs and olive oil. In Turkish cooking it is usually gently simmered and served as a zeytinyağlı, often at room temperature or chilled.

How do you make stuffed zucchini flowers?

Stuffed zucchini flowers are made by filling cleaned blossoms with a seasoned rice-and-herb mixture, folding the petals closed and simmering them gently. Leave room for the rice to expand, and arrange the flowers snugly in the pan so they hold their shape.

What goes inside stuffed zucchini flowers?

Rice, onion, olive oil and fresh herbs such as dill, mint or parsley are common fillings for stuffed zucchini flowers. Some recipes add currants or pine nuts. The Turkish version is usually meat-free, though fillings vary between households and regions.

How do you clean zucchini blossoms for stuffed zucchini flowers?

To prepare zucchini blossoms for stuffed zucchini flowers, gently open each blossom and remove the central stamen. Rinse them lightly only if needed, since the petals tear easily, then pat them dry rather than rubbing or squeezing them.

Why do stuffed zucchini flowers fall apart while cooking?

Stuffed zucchini flowers often split when the blossoms are torn, packed too tightly with filling or boiled vigorously. Leave space for the rice to swell, fold the petal tips over the opening, and simmer gently with the flowers held snugly in the pan.

Are stuffed zucchini flowers served hot or cold?

Stuffed zucchini flowers are often served chilled or at room temperature in Turkish cuisine, especially when made with olive oil and rice. Letting them cool in the pan helps the filling settle and makes the delicate blossoms easier to handle.

Can you eat the whole zucchini blossom in stuffed zucchini flowers?

Yes, the petals of zucchini blossoms are edible and are eaten with the filling in stuffed zucchini flowers. The tough central stamen is usually removed before stuffing; the small attached stem can be left on if it is tender.

Can you fry stuffed zucchini flowers?

Yes, stuffed zucchini flowers can be fried, but the classic Turkish rice-filled version is usually simmered rather than battered and deep-fried. Frying suits a firm, compact filling; it can make a delicate rice-stuffed blossom split or cook unevenly.

Can you prepare stuffed zucchini flowers ahead of time?

Yes, you can clean the blossoms and prepare the filling ahead, then stuff them shortly before cooking. The petals wilt and tear easily, so avoid leaving filled, uncooked stuffed zucchini flowers sitting for a long time before they go into the pan.

How should you store leftover stuffed zucchini flowers?

Store leftover stuffed zucchini flowers in a covered container in the refrigerator once they have cooled. They are commonly eaten cold or brought to room temperature for serving; do not leave the rice-filled dish sitting out for an extended period.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026