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Zucchini flowers with olive oil Calories
Provides monounsaturated fats and vitamin E from olive oil.
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Zucchini flowers with olive oil has 75 calories. It contains 2.3 g of carbs, 1.1 g of protein, 7.2 g of fat and 1.2 g of fiber. Its 14 mg of Vitamin C covers 16% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini flowers with olive oil Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
2.3g
· 1% DV
Protein
1.1g
· 2% DV
Fat
7.2g
· 9% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 6% · Fat 82%
Zucchini flowers with olive oil nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 75 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 1.2 g | 4% |
| Protein | 1.1 g | 2% |
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 Serving of Zucchini flowers with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 75 kcal |
| 1 piece (small) | 12 g | 9 kcal |
| 3 piece (medium) | 36 g | 27 kcal |
| 5 piece (large) | 60 g | 45 kcal |
| 1 cup (medium) | 70 g | 53 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (double) | 140 g | 105 kcal |
| 1 serving (large) | 150 g | 113 kcal |
| 1 serving (extra large) | 220 g | 165 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About Zucchini flowers with olive oil
How do you cook zucchini flowers with olive oil?
Zucchini flowers with olive oil are usually gently stuffed with rice, herbs and onion, then simmered in olive oil until tender. Handle the blossoms carefully: their petals tear easily, so fill them loosely and avoid stirring them in the pan.
Are zucchini flowers with olive oil made from flowers you can eat?
Yes, zucchini flowers are edible, and the blossoms used for zucchini flowers with olive oil are typically cooked whole after removing the central stamen or pistil. Choose fresh, intact flowers and rinse them gently before stuffing.
How do you clean zucchini flowers with olive oil before cooking?
To prepare zucchini flowers with olive oil, gently open each blossom, remove the central part, and rinse away any dirt or insects with cool water. Avoid soaking them or rubbing the petals, which are delicate and can split.
What do zucchini flowers with olive oil taste like?
Zucchini flowers with olive oil have a mild, delicate vegetal flavor, while the olive oil and herb-and-rice filling add richness and fragrance. The blossoms themselves are tender rather than strongly flavored, so they pair well with lemon or yogurt.
What is usually inside zucchini flowers with olive oil?
Zucchini flowers with olive oil are commonly filled with rice, onion, fresh herbs and seasonings such as dill or mint. Recipes vary by region and cook; the filling should be loose enough to leave room for the rice to expand.
What is the difference between zucchini flowers with olive oil and fried zucchini blossoms?
Zucchini flowers with olive oil are generally stuffed and gently simmered, while fried zucchini blossoms are often dipped in batter and cooked until crisp. The Turkish-style olive-oil dish is served tender and is commonly eaten cool or at room temperature.
What should you serve with zucchini flowers with olive oil?
Serve zucchini flowers with olive oil with plain yogurt, a crisp salad, or other small Mediterranean-style dishes. Their soft texture and herby filling make them a good starter or side, rather than a crunchy main-course accompaniment.
How long do zucchini flowers with olive oil keep in the fridge?
Store zucchini flowers with olive oil in a covered container in the refrigerator once they have cooled. They are best eaten within a few days; keep them chilled between servings and avoid leaving the cooked dish at room temperature for an extended time.
Can you freeze zucchini flowers with olive oil?
Yes, you can freeze zucchini flowers with olive oil, but the blossoms may become soft and break apart after thawing. Freeze them in a sealed container and thaw in the refrigerator; for the best texture, serve the dish freshly made.
Can you eat zucchini flowers with olive oil raw?
No, zucchini flowers with olive oil are a cooked dish, usually made by stuffing and simmering the blossoms. Raw zucchini blossoms can be edible, but they will not have the tender texture or seasoned filling associated with this preparation.
Zucchini flowers with olive oil Vitamins & Minerals
Vitamins
Vitamin C
14mg · 16% DV
Vitamin E
1.1mg · 7% DV
Folate
24µg · 6% DV
B6
0.1mg · 6% DV
Minerals
Copper
0.09mg · 10% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
245mg · 7% DV
Phosphorus
31mg · 4% DV
Sodium
8mg · 0% DV
Zucchini flowers with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini flowers with olive oil
To burn the 75 calories in 100 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 flowers with olive oil?
Zucchini flowers with olive oil is a Turkish, especially Aegean-style, dish made with fresh squash blossoms. They are often gently filled with rice, onion and herbs, then cooked slowly in olive oil; home recipes vary, and some keep the filling particularly simple.
The blossoms become tender and delicate, with a mild, slightly sweet flavour balanced by the herbs. In Turkey, the dish is commonly served cold or at room temperature as part of a meze spread or a summer meal, often with lemon. It is a light vegetable dish, while the olive oil contributes monounsaturated fats and vitamin E. Pair it with a crisp salad, or use a measured amount of oil for a lighter finish.
How Nutritious Is Zucchini flowers with olive oil?
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 Zucchini flowers with olive oil 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 flowers with olive oil Contain Allergens?
No known major allergens
Which Diets Is Zucchini flowers with olive oil Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Zucchini flowers with olive oil Fat Profile
SATURATED
1.05g
MONOUNSATURATED
5.25g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.