Pumpkin flower tempura (Japan)
Pumpkin flower tempura is a delicate Japanese dish where fresh pumpkin blossoms are lightly battered and deep-fried until crispy. It typically uses the edible flowers from squash or pumpkin plants, coated in a classic tempura batter made from cold water, flour, and sometimes egg. This seasonal delicacy is particularly popular in rural areas of Japan during the late summer and early autumn harvest.
🍽️ Nutrition at a glance
This dish is moderate in calories but relatively high in fat due to the deep-frying method, while providing a good source of vitamins A and C from the flowers themselves. A typical serving offers a balance of quick energy from the batter's carbohydrates and minimal protein.
Nutrition breakdown
| Calories | 220 kcal |
| Protein | 3.5 g |
| Carbs | 22 g |
| Fat | 13 g |
| Fiber | 1.5 g |
| Sugar | 1.5 g |
| Sodium | 380 mg |
| Vitamin A | 1200 IU |
| Vitamin C | 8 mg |
| Potassium | 210 mg |
| Iron | 1.2 mg |
| Calcium | 25 mg |
| Magnesium | 15 mg |
| Phosphorus | 45 mg |
| Manganese | 0.3 mg |
Per 6-8 pieces (about 150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish embodies the Japanese principle of 'shun' (旬), which celebrates ingredients at their peak seasonal freshness, often foraged from home gardens. Nutritionally, pumpkin flowers are surprisingly rich in beta-carotene and antioxidants, which can be partially preserved despite frying when cooked quickly at high temperatures.
