Pumpkin flowers
Categories
| Macros | per 100 g |
|---|---|
| Calories | 15 kcal |
| Protein | 1.0 g |
| Fat | 0.1 g |
| Carbs | 3.3 g |
Pumpkin flowers are the edible blossoms of the pumpkin plant, harvested raw and used fresh in a wide range of cuisines — most notably in Italian and Mexican cooking, where they are stuffed, battered and fried, added to soups, or folded into quesadillas. At just 15 kcal per 100 g, they are one of the lightest vegetables by energy, with 1 g of protein, 0.1 g of fat and 3.3 g of carbohydrates. They provide 173 mg of potassium, 39 mg of calcium and 49 mg of phosphorus per 100 g, alongside 97 mcg of vitamin A, 59 mcg of folate and 28 mg of vitamin C. Compatible with vegan, vegetarian, gluten-free, dairy-free, keto, paleo, Mediterranean and low-FODMAP dietary patterns.
How many calories in pumpkin flowers?
Raw pumpkin flowers contain just 15 kcal per 100 g, making them one of the lowest-calorie vegetables available. A typical serving of four to five blossoms weighs around 50 g, contributing roughly 7–8 kcal.
How much vitamin C is in pumpkin flowers?
Pumpkin flowers provide 28 mg of vitamin C per 100 g, which is a meaningful amount for such a light vegetable. They also contain 97 mcg of vitamin A and 59 mcg of folate per 100 g.
Are pumpkin flowers keto-friendly?
Yes, pumpkin flowers are listed as keto-compatible, with only 3.3 g of carbohydrates and 0.1 g of fat per 100 g. Their very low calorie and carbohydrate content makes them easy to fit into a ketogenic eating pattern.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 15.0 kcal |
| Protein | 1.0 g |
| Fat | 0.070 g |
| Carbs | 3.3 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.036 g |
| Monounsaturated | 0.009 g |
| Polyunsaturated | 0.004 g |
| Trans | 0 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 39.0 mg |
| Iron | 0.70 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 173 mg |
| Sodium | 5.0 mg |
| Selenium | 0.70 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 97.0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 28.0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.075 mg |
| Niacin (B3) | 0.69 mg |
| Folate (B9) | 59.0 mcg |
| Vitamin B12 | 0 mcg |
