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Delicate zucchini blossom filled with creamy ricotta
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 86 kcal | |
| Total fat | 5.5 g | 7% |
| Saturated fat | 3.33 g | 17% |
| Trans fat | 0.16 g | |
| Sodium | 106 mg | 5% |
| Total carbohydrate | 3.7 g | 1% |
| Fiber | 1 g | 4% |
| Protein | 5.6 g | 11% |
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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| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 90 g | 86 kcal |
| 1 piece (small) | 25 g | 24 kcal |
| 1 piece (large) | 35 g | 34 kcal |
| 2 piece (medium) | 60 g | 58 kcal |
| 1 cup (chopped) | 85 g | 82 kcal |
| 100 g | 100 g | 96 kcal |
| 1 serving (medium) | 100 g | 96 kcal |
| 4 piece (large) | 120 g | 115 kcal |
| 6 piece (jumbo) | 180 g | 173 kcal |
Calculated from 96 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 86 calories in 3 piece (medium) (90 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.
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.
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.
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.
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.
Contains these allergens:
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
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.