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Golden-yellow zucchini blossoms with slender green stems are filled with soft, creamy white ricotta, their pointed petals folded loosely around the filling and arranged on a plate.
●Low GI

Zucchini flower stuffed with ricotta Calories

Delicate zucchini blossom filled with creamy ricotta

In season: Summer · Autumn

CALORIES · 100 G

96kcal

GI

15low

POTASSIUM · 100 G

176mg

FIBER · 100 G

1.1g

Quick answer

3 piece (medium) of Zucchini flower stuffed with ricotta (90 g) has 86 calories. That works out to 96 calories per 100 g. It contains 3.7 g of carbs, 5.6 g of protein, 5.5 g of fat and 1 g of fiber. Its 106.2 mg of Phosphorus covers 15% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Zucchini flower stuffed with ricotta Nutrition Facts

Selected: 3 piece (medium) · 90 g

86

KCAL / 90G

Carbs

3.7g

· 1% DV

Protein

5.6g

· 11% DV

Fat

5.5g

· 7% DV

Fiber

1g

· 4% DV

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

Calories come from: Carbs 17% · Protein 26% · Fat 57%

Zucchini flower stuffed with ricotta nutrition facts table · 3 piece (medium) (90 g)

NutrientAmount% DV
Calories86 kcal
Total fat5.5 g7%
Saturated fat3.33 g17%
Trans fat0.16 g
Sodium106 mg5%
Total carbohydrate3.7 g1%
Fiber1 g4%
Protein5.6 g11%

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 3 Pieces of Zucchini flower stuffed with ricotta?

ServingAmountCalories
3 piece (medium)90 g86 kcal
1 piece (small)25 g24 kcal
1 piece (large)35 g34 kcal
2 piece (medium)60 g58 kcal
1 cup (chopped)85 g82 kcal
100 g100 g96 kcal
1 serving (medium)100 g96 kcal
4 piece (large)120 g115 kcal
6 piece (jumbo)180 g173 kcal

Calculated from 96 calories per 100 g.

Frequently Asked Questions About Zucchini flower stuffed with ricotta

How do you make zucchini flower stuffed with ricotta?

Zucchini flower stuffed with ricotta is made by gently filling cleaned blossoms with seasoned ricotta and cooking them. Remove the central stamen, pat the flowers dry, add a modest amount of filling, then fry them in a light coating or bake them until tender.

What does zucchini flower stuffed with ricotta taste like?

Zucchini flower stuffed with ricotta tastes mild, creamy, and slightly sweet, with a delicate vegetal note from the blossom. The filling is soft while a fried coating adds crunch; herbs, lemon zest, or black pepper can bring contrast without overpowering it.

Can you eat the stem and center of zucchini flower stuffed with ricotta?

The flower itself is edible, but the central stamen is usually removed before making zucchini flower stuffed with ricotta because it can be bitter and awkward to eat. A tender stem can remain attached, though cooks often trim it for easier filling and serving.

Can frozen zucchini blossoms be used for zucchini flower stuffed with ricotta?

Fresh blossoms work best for zucchini flower stuffed with ricotta because their petals are flexible enough to fill and close. Frozen blossoms tend to thaw limp and tear easily; if using them, thaw gently, drain thoroughly, and handle them carefully, knowing the result may be less neat.

How do you keep zucchini flower stuffed with ricotta from getting soggy?

To keep zucchini flower stuffed with ricotta from getting soggy, dry the blossoms well and drain watery ricotta before filling. Fry in properly hot oil or bake with space between the flowers, then serve soon after cooking rather than covering them while hot.

Is zucchini flower stuffed with ricotta traditionally fried?

Yes, zucchini flower stuffed with ricotta is often dipped in a light batter and fried in Italian-style preparations. It can also be baked, but frying gives the blossoms a crisp outer layer; whichever method you choose, avoid overfilling the delicate petals.

Can zucchini flower stuffed with ricotta be made ahead?

Yes, zucchini flower stuffed with ricotta can be assembled shortly before cooking and kept covered in the refrigerator. For the best texture, cook it close to serving time: filled blossoms soften as they sit, and a fried coating loses its crispness.

What is the difference between zucchini flower stuffed with ricotta and Turkish kabak çiçeği dolması?

Zucchini flower stuffed with ricotta usually has a cheese filling and is commonly fried or baked, while Turkish kabak çiçeği dolması is often filled with rice, herbs, and sometimes other ingredients. They use the same edible blossom but are distinct preparations.

What should you serve with zucchini flower stuffed with ricotta?

Serve zucchini flower stuffed with ricotta with a crisp salad, tomatoes, or a simple lemon dressing. Fresh, acidic sides balance the creamy filling, especially when the blossoms are fried; offer them soon after cooking so the petals and coating retain their texture.

How should you store leftover zucchini flower stuffed with ricotta?

Store leftover zucchini flower stuffed with ricotta in a covered container in the refrigerator once it has cooled, and eat it promptly. The blossoms soften in storage, so reheat them in an oven rather than a microwave if you want to preserve some crispness.

Zucchini flower stuffed with ricotta Vitamins & Minerals

Vitamins

B2

0.16mg · 12% DV

B12

0.25µg · 10% DV

Vitamin C

8.46mg · 9% DV

Vitamin A

73.8µg · 8% DV

Minerals

Phosphorus

106mg · 15% DV

Calcium

133mg · 13% DV

Selenium

4.59µg · 8% DV

Zinc

0.7mg · 6% DV

Potassium ⭐

158mg · 5% DV

Sodium

106mg · 5% DV

Zucchini flower stuffed with ricotta Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.5
Low

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

How to Burn Off Zucchini flower stuffed with ricotta

To burn the 86 calories in 3 piece (medium) (90 g):

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

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

What is Zucchini flower stuffed with ricotta?

Zucchini flower stuffed with ricotta is a delicate Italian-style preparation: fresh zucchini blossoms are filled with soft, mild ricotta. The petals are tender and lightly vegetal, while the creamy filling gives each bite a gentle richness. Depending on the recipe, the flowers may be baked or lightly battered and fried, and are often served as an antipasto or a small seasonal plate.

For a simple meal, pair them with a crisp salad or serve them warm alongside other small dishes. With 6.2 g of protein per 100 g, the ricotta adds some staying power without making the dish feel heavy. Baking with a little oil is a good option if you want a lighter finish.

How Nutritious Is Zucchini flower stuffed with ricotta?

Nutrient density

High

63/ 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

45/ 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.

Is Zucchini flower stuffed with ricotta 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 Zucchini flower stuffed with ricotta Contain Allergens?

Contains these allergens:

Gluten free
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Zucchini flower stuffed with ricotta 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

Zucchini flower stuffed with ricotta Fat Profile

SATURATED

3.33g

MONOUNSATURATED

1.53g

POLYUNSATURATED

0.29g

⚖️

Omega 6:3 ratio 3.1:1

Below the ideal 4:1 — a good omega balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.