Vegetables / Marrow Vegetables
Squash flower
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 63% |
| Calories | 33kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.9 g/ 71g (2%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 5.2 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 1 mg NE/ 16mg NE (6%) |
Vit C | 27 mg/ 70mg (38%) high |
Minerals
Calcium | 82 mg/ 750mg (10%) |
Phosphorus | 50 mg/ 700mg (7%) |
Iron | 2.7 mg/ 12mg (22%) source |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Squash flower (the edible blossoms of squash). It’s usually cooked as a vegetable, often sautéed or added to soups and stews.
Why it matters to health
Squash flower is a light, veggie-based option—low in calories (about 33 kcal per 100 g) and low in sodium (around 5 mg). It provides some carbohydrates (about 5.2 g) and natural sugars (about 2.8 g), plus small amounts of fat (about 0.5 g, with some saturated fat). Since it’s mostly used as a vegetable side, it helps you build balanced meals with more volume and nutrients without adding too many calories.
Healthier tips
- Pair it with a complete meal: add it to your rice + ulam setup, or mix into soups with lean protein (fish, chicken, tofu) for better balance.
- Use healthier cooking methods: sauté with a small amount of oil or cook with broth instead of deep-frying.
- Watch the salt: since it’s naturally low in sodium, go easy on bagoong, patis, or extra seasoning so your overall meal stays friendly for your blood pressure.
- Portion guide for daily eating: include about 1–2 servings of vegetables per meal (a serving is roughly a cup cooked, depending on your usual portion).
Common Filipino dishes
Squash flower sautéed with garlic, Ginataang kalabasa flowers, Tinolang kalabasa flowers, Pancit with squash flowers, Vegetable soup with kalabasa flowers
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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