Fried squash blossoms
Fried squash blossoms are a delicate, seasonal delicacy made by stuffing the edible flowers of squash plants (typically zucchini or pumpkin) with a cheese mixture, lightly battered, and deep-fried until golden and crispy. They are a classic dish in Italian cuisine, particularly in the regions of Rome and Campania, and are also popular in other Mediterranean and Latin American countries. The dish celebrates the fleeting harvest of summer squash flowers, transforming them into a savory, elegant appetizer or street food.
🍽️ Nutrition at a glance
This dish is high in fat and moderate in protein due to the cheese filling and frying oil, with a relatively low carbohydrate content from the light batter. It provides a good source of calcium from the cheese and antioxidants like vitamin A and beta-carotene from the squash blossoms themselves. A typical serving of 4-5 fried blossoms contains approximately 250-350 calories.
Nutrition breakdown
| Calories | 300 kcal |
| Protein | 12 g |
| Carbs | 15 g |
| Fat | 22 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 450 mg |
| Vitamin A | 250 µg RAE |
| Calcium | 200 mg |
| Potassium | 180 mg |
| Vitamin C | 12 mg |
| Iron | 1.5 mg |
| Vitamin K | 10 µg |
| Magnesium | 25 mg |
| Phosphorus | 150 mg |
Per 4 pieces (about 120 g) · estimated, varies by recipe
💡 What's interesting
Squash blossoms are one of the few entirely edible flowers used in mainstream cooking, and their use highlights a culinary tradition of minimizing waste by utilizing every part of the plant. Nutritionally, the flowers are surprisingly rich in vitamins and minerals, offering a unique blend of delicate flavor and micronutrients that are often lost in other cooked vegetables.
