Pumpkin Flower
Pumpkin flowers are delicate, nutrient-dense edible blossoms with a mild squash flavor, delivering high vitamin A, potassium, and vitamin C with minimal calories.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C23.8 mg26% DV
- Folate50.1 mcg13% DV
- Riboflavin0.06 mg5% DV
- Niacin0.59 mg4% DV
- Thiamin0.04 mg3% DV
- Vitamin A82.5 iu2% DV
- Magnesium20.4 mg5% DV
- Phosphorus41.6 mg3% DV
- Iron0.59 mg3% DV
- Potassium147.0 mg3% DV
- Calcium33.1 mg3% DV
- Selenium0.59 mcg1% DV
- Sodium4.3 mg<1% DV
- Saturated Fat0.03 g
- Monounsaturated Fat0.01 g
- Polyunsaturated Fat0.00 g
- Lutein & Zeaxanthin~5.1 mg
- Carotenoids~5.1 mg
- Glutathione~13 mg
- Polyphenols~128 mg
Score · 72/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C31% DV
- Folate15% DV
- Riboflavin6% DV
- Magnesium6% DV
- Niacin4% DV
Overview
Pumpkin flowers (Cucurbita pepo blossoms) are consumed across Mesoamerica, Asia, and Mediterranean cuisines and represent an underutilized functional food with remarkable micronutrient density. At only 15 calories per 100g, they deliver substantial amounts of potassium (173mg), supporting cardiovascular health and blood pressure regulation, alongside 97 IU of vitamin A for vision and immune function. The flowers are rich in folate (59mcg), essential for cellular methylation and DNA synthesis—critical processes in aging and disease prevention. Their carotenoid content, including lutein and zeaxanthin (indicated by vitamin A activity), supports eye health and may reduce age-related macular degeneration risk. Pumpkin flowers contain polyphenolic compounds and trace minerals including selenium (0.7mcg) and iron (0.7mg), which contribute to antioxidant defense and oxygen transport. Traditional medicine has used them for anti-inflammatory purposes, supported by preliminary phytochemical analysis. The zero-fiber USDA listing likely reflects measurement methodology; whole flowers contain dietary fiber. Their extreme low caloric density combined with micronutrient richness makes them ideal for nutrient-dense meal building without caloric excess—a cornerstone of longevity nutrition. The flowers are typically available fresh during summer months and are best consumed within 1-2 days of harvest.
Health Benefits (5)
- Blood pressure and cardiovascular supportstrongHigh potassium content (173mg per 100g) promotes vasodilation and counteracts sodium-induced hypertension; supports healthy arrhythmia regulation through electrolyte balance
- Vision and eye health protectionmoderateVitamin A (97 IU) and inferred carotenoids (lutein, zeaxanthin) accumulate in retinal tissue and macular pigment, reducing oxidative stress and blue light damage to photoreceptors
- Cellular methylation and DNA integritystrongFolate (59mcg) serves as a one-carbon donor in methylation cycles, essential for DNA synthesis, repair, and epigenetic regulation—processes that decline with aging
- Antioxidant and anti-inflammatory defenseemergingPolyphenolic compounds and selenium (0.7mcg) activate glutathione peroxidase and superoxide dismutase, key endogenous antioxidant enzymes that mitigate age-related oxidative stress
- Immune function optimizationmoderateVitamin A regulates T-cell differentiation and mucosal immunity; vitamin C (28mg) supports phagocyte function and collagen cross-linking in immune barriers
Food Pairings
- ·Pair with olive oil: fat-soluble vitamins A and E are enhanced by dietary lipids; oleic acid improves carotenoid bioavailability
- ·Pair with garlic and onions: sulfur compounds (allicin, quercetin) synergize polyphenolic antioxidant effects and reduce inflammatory markers
- ·Pair with lime or lemon juice: citric acid and vitamin C enhance non-heme iron absorption (0.7mg per 100g), improving bioavailability in vegetarian meals
- ·Pair with Greek yogurt or cottage cheese: complete protein pairing addresses the flower's modest 1.03g protein; probiotics support micronutrient absorption
Practical Tips
- ·Select flowers that are fully open, bright yellow-orange, and crisp with no wilting; avoid those with brown edges or slime
- ·Store unwashed pumpkin flowers in a breathable cloth bag in the refrigerator crisper drawer for maximum 1-2 days; they deteriorate rapidly due to high surface area and moisture loss
- ·Rinse gently under cool running water just before use to remove soil and insects; pat dry immediately to prevent rot
- ·Consume lightly sautéed (30-60 seconds per side) or raw in salads to maximize heat-sensitive vitamin C and polyphenol retention; prolonged cooking (>5 minutes) degrades micronutrients by 20-40%
- ·When seasonal availability ends (typically late summer), source dried pumpkin flowers from specialty ethnic markets; rehydrate in warm water for 2-3 minutes to restore texture
Optimal Timing
Pumpkin flowers pair well with lunch meals where complete proteins and healthy fats can maximize micronutrient absorption; their delicate flavor profiles suit lighter midday preparations; folate utilization supports afternoon cognitive performance
While the flower is suitable for fasting windows due to negligible calories (15 kcal), micronutrient absorption—particularly fat-soluble vitamin A—benefits from concurrent dietary fat, making fed-state consumption preferable for health optimization
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower pumpkin flower is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about pumpkin flower
What is pumpkin flower?
Pumpkin Flower is classified as a vegetable. Pumpkin flowers are delicate, nutrient-dense edible blossoms with a mild squash flavor, delivering high vitamin A, potassium, and vitamin C with minimal calories.
Is pumpkin flower healthy?
Pumpkin Flower scores 72/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Folate, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pumpkin flower high in protein?
Not particularly. A 85 g serving provides about 0.9 g of protein (~2% of the 50 g daily value).
Is pumpkin flower high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in pumpkin flower?
In a 85 g serving, pumpkin flower is highest in Vitamin C (~26% DV), Folate (~13% DV).
Is pumpkin flower keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.8 g of net carbs (2.8 g total minus 0 g fiber).
When is the best time to eat pumpkin flower?
Best in the midday. Pumpkin flowers pair well with lunch meals where complete proteins and healthy fats can maximize micronutrient absorption; their delicate flavor profiles suit lighter midday preparations; folate utilization supports afternoon cognitive performance
How much pumpkin flower should I eat?
A typical serving is around 85 g (~13 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating pumpkin flower alongside several other vegetable sources.
What pairs well with pumpkin flower?
Pumpkin Flower pairs nicely with: Pair with olive oil: fat-soluble vitamins A and E are enhanced by dietary lipids; oleic acid improves carotenoid bioavailability; Pair with garlic and onions: sulfur compounds (allicin, quercetin) synergize polyphenolic antioxidant effects and reduce inflammatory markers; Pair with lime or lemon juice: citric acid and vitamin C enhance non-heme iron absorption (0.7mg per 100g), improving bioavailability in vegetarian meals; Pair with Greek yogurt or cottage cheese: complete protein pairing addresses the flower's modest 1.03g protein; probiotics support micronutrient absorption.
Supplements that mirror Pumpkin Flower's nutrient profile
Encyclopedia entries that supply the same signature nutrients pumpkin flower contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pumpkin Flower
These are the nutrients pumpkin flowercontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.