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Zucchini flower tempura Calories
Crispy battered zucchini flower, deep-fried tempura style
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Zucchini flower tempura (60 g) has 143 calories. That works out to 238 calories per 100 g. It contains 14.9 g of carbs, 2.8 g of protein, 8 g of fat and 1.3 g of fiber. Its 5 µg of Selenium covers 9% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Zucchini flower tempura Nutrition Facts
Selected: 3 piece (medium) · 60 g
143
KCAL / 60G
Carbs
14.9g
· 5% DV
Protein
2.8g
· 6% DV
Fat
8g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 8% · Fat 50%
Zucchini flower tempura nutrition facts table · 3 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.02 g | |
| Sodium | 174 mg | 8% |
| Total carbohydrate | 14.9 g | 5% |
| Fiber | 1.3 g | 5% |
| Protein | 2.8 g | 6% |
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 tempura?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 60 g | 143 kcal |
| 1 piece (small) | 20 g | 48 kcal |
| ½ cup (shredded) | 45 g | 107 kcal |
| 1 serving (medium) | 80 g | 190 kcal |
| 1 cup (shredded) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 5 piece (large) | 100 g | 238 kcal |
| 1 serving (large) | 140 g | 333 kcal |
| 8 piece (extra large) | 160 g | 381 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Zucchini flower tempura
What is zucchini flower tempura?
Zucchini flower tempura is an appetizer made by coating edible zucchini blossoms in a light batter and deep-frying them until crisp. The Japanese tempura method keeps the coating delicate, so the blossoms’ mild, slightly sweet flavor can still come through.
How do you make zucchini flower tempura crispy?
For crisp zucchini flower tempura, dry the blossoms thoroughly, keep the batter cold, and mix it only briefly. Fry in hot oil in small batches so the temperature does not drop; drain the finished flowers on a rack rather than stacking them.
Do you stuff zucchini flowers before making zucchini flower tempura?
Usually, zucchini flower tempura is made with unstuffed blossoms, which cook quickly and stay light. Some recipes add ricotta, soft cheese, or herbs, but use only a small amount so the delicate flower does not split or become soggy.
Can you eat the stem and pistil in zucchini flower tempura?
Yes, the soft stem and central parts of zucchini flowers are edible in zucchini flower tempura, though cooks often remove the pistil because it can taste slightly bitter. Handle the blossoms gently, since they tear easily while being cleaned.
What is the difference between zucchini flower tempura and stuffed squash blossoms?
Zucchini flower tempura describes the light battered coating and frying method; stuffed squash blossoms are defined by a filling, often cheese or herbs. The two can overlap, but tempura blossoms are commonly left unfilled to keep their coating crisp and airy.
What dipping sauce goes with zucchini flower tempura?
A light tentsuyu sauce made with soy, dashi, and mirin is a classic match for zucchini flower tempura. Lemon, flaky salt, or a mild yogurt dip also works; strongly flavored sauces can overwhelm the blossoms’ subtle taste.
Can you make zucchini flower tempura with male zucchini flowers?
Yes, male zucchini flowers work well for zucchini flower tempura and are often harvested without affecting the developing fruit. Remove the stem or central stamen if you prefer, then coat and fry the blossoms soon after picking while they are still fresh.
Why does zucchini flower tempura turn soggy?
Zucchini flower tempura turns soggy when the blossoms are damp, the batter is warm or overmixed, or too many pieces lower the oil temperature. Dry the flowers carefully, fry in batches, and serve immediately for the best crunch.
Can zucchini flower tempura be reheated?
Yes, reheat zucchini flower tempura in a hot oven or air fryer until the coating crisps again. A microwave warms it but usually makes the batter soft, so it is not the best choice when texture matters.
What can you serve with zucchini flower tempura?
Serve zucchini flower tempura with a bright salad, lemon, or a small bowl of dipping sauce. It also pairs well with grilled fish, rice, or other tempura vegetables as part of a meal; avoid covering its delicate flavor with heavy sides.
Zucchini flower tempura Vitamins & Minerals
Vitamins
Vitamin E
1.02mg · 7% DV
Vitamin K
5.88µg · 5% DV
Biotin
1.26µg · 4% DV
Folate
16.8µg · 4% DV
Minerals
Selenium
5.04µg · 9% DV
Sodium
174mg · 8% DV
Phosphorus
38mg · 5% DV
Manganese
0.11mg · 5% DV
Potassium ⭐
101mg · 3% DV
Zucchini flower tempura Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini flower tempura
To burn the 143 calories in 3 piece (medium) (60 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 Zucchini flower tempura?
Zucchini flower tempura is made by dipping fresh zucchini blossoms in a light batter and frying them until crisp. Tempura is a Japanese cooking style, while the delicate blossoms are also familiar in Mediterranean cooking; this preparation brings the two together.
The coating is airy and crunchy, contrasting with the tender flower inside. In Japan, tempura is often served hot with a dipping sauce, as part of a meal or alongside rice; elsewhere, it also works well as a small starter or shared plate. A squeeze of lemon makes a bright accompaniment. The batter and frying contribute much of its energy, while a 100 g portion provides 4.6 g of protein. For a lighter meal, keep the serving modest and pair it with vegetables or a crisp salad.
How Nutritious Is Zucchini flower tempura?
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
Low
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 tempura Processed?
NOVA 3
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 tempura Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini flower tempura Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not 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 tempura Fat Profile
SATURATED
1.26g
MONOUNSATURATED
3.24g
POLYUNSATURATED
2.28g
Omega 6:3 ratio 68:1
Above the ideal 4:1 (68:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.