Vegetables / Marrow Vegetables
Squash flower, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 19kcal / 2530kcal (0.75%) low |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 4.1 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 48 mg/ 750mg (6%) |
Phosphorus | 26 mg/ 700mg (3%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
Boiled squash flower (edible squash blossoms). It’s a light, veggie-based dish—usually cooked with a little water and sometimes with garlic or onions.
Why it matters to health
Squash flowers are low in calories (about 19 kcal per 100 g), so they fit well when you want more volume on your plate without adding too much energy. They also provide some carbohydrates (4.1 g) and natural sugars (1.5 g), plus very little fat (0.1 g) and almost no sodium (3 mg). The small amount of saturated fat and near-zero cholesterol make it a good choice for everyday meals, especially when paired with protein and other fiber-rich foods.
Healthier tips
- Serve it as part of your vegetable side in your 3 full meals (and add a small portion to snacks if you like).
- Pair with lean protein (fish, chicken, tofu, eggs) and fiber-rich carbs (brown rice, kamote, or whole grains) to keep you full and balanced.
- If you add seasoning, go easy on salty ingredients (like bagoong, patis, or extra salt). Use herbs, garlic, and a squeeze of calamansi for flavor.
- For best texture, don’t overcook—boil just until tender so it stays pleasant to eat.
Common Filipino dishes
Squash flower with garlic, Ginataang kalabasa (with squash flowers), Pinakbet (with squash flowers), Tortang kalabasa flowers, Adobong gulay (with squash 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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