Pumpkin Flowers (Raw) – Nutritional Information
Pumpkin flowers, also known as squash blossoms, are a delicate yet nutritious edible part of the pumpkin plant. These tender, vibrant flowers add a unique flavor and are often used in various culinary dishes, from stir-fries to soups. They are low in calories, yet provide a surprising amount of vitamins, minerals, and antioxidants.
Nutritional Overview (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 15 kcal |
| Protein | 1.03 g |
| Total Fat | 0.07 g |
| Saturated Fat | 0.036 g |
| Carbohydrates | 3.28 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 39.0 mg |
| Iron | 0.7 mg |
| Magnesium | 24.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 173.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.0 mg |
| Copper | 0.0 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 28.0 mg |
| Thiamin (B1) | 0.042 mg |
| Riboflavin (B2) | 0.075 mg |
| Niacin (B3) | 0.69 mg |
| Vitamin B6 | 0.0 mg |
| Folate | 59.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 97.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits
Pumpkin flowers are not just a seasonal delicacy but also a source of numerous essential nutrients. Rich in vitamins A and C, they help promote healthy skin, boost immunity, and support eye health. The flowers are a low-calorie option, making them ideal for those looking to enjoy a light, nutrient-dense food.
These flowers are a good source of calcium, which supports bone health, and they also provide a small amount of iron and magnesium, vital for energy production and muscle function. Their potassium content is beneficial for maintaining healthy blood pressure levels, while their folate content is important for cell growth and regeneration.
Additionally, pumpkin flowers offer a modest amount of phosphorus, which is crucial for healthy bones and teeth, and they are a source of selenium, a powerful antioxidant that can help protect the body from oxidative stress.
Dietary Considerations
Pumpkin flowers are naturally gluten-free, making them suitable for those with gluten sensitivity or celiac disease. They are also low in fat and carbohydrates, making them a great option for a variety of diets, including low-fat, low-carb, and calorie-conscious eating plans. With zero added sugar, they are also safe for those managing blood sugar levels or following a diabetic diet.
Culinary Uses
Pumpkin flowers can be enjoyed in a variety of ways. They are often stuffed with cheese or meats, lightly battered, and fried, or used fresh in salads. In many cultures, they are incorporated into soups, stews, or salsas for added texture and flavor. Whether you’re using them in a gourmet dish or a simple, home-cooked meal, these blossoms add a unique taste and visual appeal to your plate.
Conclusion
Incorporating pumpkin flowers into your diet is a wonderful way to enjoy a flavorful, nutrient-rich food. With their delicate texture and versatile culinary uses, they can elevate your cooking while providing a solid boost of vitamins and minerals. Their high vitamin A and C content alone makes them a smart addition to any meal, supporting both your immune system and overall well-being.
Whether you’re a seasoned cook or just exploring new ingredients, pumpkin flowers are a delightful and healthful addition to your repertoire.
