Which flower has low calories? A Guide to Edible Blooms

October 4, 2025 •

5 min read

Scientific analysis reveals that many edible flowers have a very low energy value, often under 30 kcal per 100g due to their low carbohydrate and lipid content. For those seeking healthy, aesthetically pleasing garnishes or ingredients, the question becomes: which flower has low calories? The good news is that most edible varieties are naturally minimal in caloric impact, making them a fantastic addition to a health-conscious diet.

Quick Summary

Most edible flowers are naturally low in calories, making them a great option for light, decorative, and flavorful additions to meals. Varieties like nasturtium, hibiscus, and pansy offer minimal caloric impact while providing beneficial nutrients. They can be incorporated into a wide range of recipes, from salads to beverages.

Key Points

Nasturtium: With its peppery flavor and very low caloric density, nasturtium is a top choice for guilt-free garnishes and salads.
Hibiscus: This flower offers a tart, cranberry-like taste and can be brewed into a flavorful, low-calorie tea that is rich in antioxidants.
General Rule: Most edible flowers are naturally low in calories due to their high water and fiber content and low levels of fats and carbohydrates.
Safety First: Only consume flowers from reliable, pesticide-free sources, and be sure to properly identify edible varieties to avoid toxic imposters.
Beyond Calories: In addition to being low-calorie, edible flowers provide essential nutrients like vitamins, minerals, and potent antioxidants.
Culinary Versatility: They are a versatile ingredient that can be used for garnishing, flavoring teas, infusing liquids, and adding color to various dishes.

Understanding the Low-Calorie Nature of Edible Flowers

Edible flowers are primarily composed of water and dietary fiber, with minimal amounts of fats and carbohydrates contributing to their energy value. This unique composition is why they are often referred to as 'low-calorie foods'. The total dietary fiber can be quite high, which aids in digestion and provides a feeling of fullness without adding significant calories. Their nutrient profile is packed with beneficial bioactive compounds like carotenoids, vitamins C and E, phenolic compounds, and antioxidants, further enhancing their value beyond just caloric content.

The low energy density of edible flowers is a key reason they are attractive for weight management. Eating foods with lower energy density can help reduce overall calorie intake without requiring a reduction in portion sizes. For instance, a handful of vibrant, fresh nasturtium petals adds flavor and visual interest to a salad for almost no calories, compared to a higher-calorie dressing.

Popular Low-Calorie Edible Flowers

Many flowers offer minimal calories and a burst of flavor. Here are some of the most popular low-calorie options:

Nasturtium: Both the petals and leaves are edible, with the flowers offering a mildly peppery, radish-like taste. Research has identified nasturtium as having one of the lowest caloric values among edible flowers. They are perfect for garnishing salads, sandwiches, and even fish dishes.
Hibiscus: The petals and calyx of the hibiscus flower are used, most famously in herbal teas. It has a tart, cranberry-like flavor and is rich in vitamin C and antioxidants. One cup of fresh hibiscus calyces contains about 28-29 calories. As a tea, it can be virtually calorie-free if consumed without added sweeteners.
Pansy (Viola): These beautiful flowers have a subtle, sweet, lettuce-like flavor. They are a classic choice for decorating desserts, cakes, and salads, adding a delicate touch of color. Studies show they are low in calories and contain beneficial antioxidants.
Rose: The petals of the rose are edible and known for their delicate, sweet floral aroma. While the caloric content is minimal (around 7 kcal per serving for petals), their primary use is for flavor and decoration in desserts, syrups, and beverages. It is important to use petals from roses grown specifically for culinary purposes.
Calendula (Pot Marigold): With a mildly peppery or spicy flavor, the bright petals of calendula are used in salads and to add a saffron-like color to dishes, sometimes called 'poor man's saffron'. The fiber content is noted as being particularly high in calendula.

Comparison Table: Low-Calorie Edible Flowers


Flower	Calories (approx.)	Flavor Profile	Common Uses
Nasturtium	<30 kcal per 100g	Peppery, radish-like	Salads, sandwiches, garnishes, infused vinegars
Hibiscus	~28 kcal per cup (fresh)	Tart, cranberry-like	Herbal tea, syrups, jams, cocktails, salads
Rose Petals	~7 kcal per serving	Sweet, aromatic, floral	Dessert decoration, infused water, syrups, jellies
Pansy	Very low	Mild, lettuce-like, sweet	Garnishes, salads, candied for desserts
Dandelion	Very low	Slightly bitter (leaves), honey-like (flowers)	Salads, wine, fritters, teas
Calendula	Low, high in fiber	Mildly peppery, spicy	Salads, colored rice, soups

Safe Consumption of Edible Flowers

While many flowers are safe to eat, it is crucial to exercise caution to avoid toxic varieties or contamination. Before incorporating any flower into your cooking, follow these guidelines:

Identify Correctly: Only consume flowers from a verified list of edible flowers. Many ornamental species can be toxic. When in doubt, do not eat it.
Avoid Pesticides: Do not use flowers from a florist or garden center that are not explicitly sold for culinary purposes. These are often treated with pesticides that are unsafe for consumption. Grow your own or buy from a reputable source.
Use the Right Parts: For most flowers, only the petals are edible. Remove the green parts, such as the sepals and stem, and the pistil and stamen, as these can be bitter or indigestible.
Wash Thoroughly: Always wash flowers gently under water to remove any insects, dust, or dirt.

Creative Ways to Use Low-Calorie Edible Flowers

Beyond simply garnishing, edible flowers can be used creatively in various recipes to enhance flavor and aesthetics. Here are a few ideas:

Floral Teas: Hibiscus and chamomile flowers are excellent for brewing fragrant, antioxidant-rich teas.
Salads and Wraps: Toss fresh nasturtium or pansy petals into a green salad for a pop of color and a subtle flavor.
Infused Beverages: Create floral-infused water with rose petals or hibiscus flowers. For a special treat, freeze them into ice cubes to add to cocktails or iced tea.
Dessert Decor: Candy pansies or roses for an elegant decoration on cakes and pastries.
Compound Butters: Blend finely chopped petals of chives or nasturtiums into softened butter to create a flavored spread for bread or vegetables.

Beyond Calories: A Nutritional Powerhouse

Edible flowers offer much more than just low calories. They are recognized for their potential health-promoting properties, supported by growing research. A significant number are rich in antioxidants, which help protect against cell damage. For example, studies have linked hibiscus to various health benefits, including supporting heart and liver health and aiding in weight management.

They are also sources of essential vitamins and minerals. For instance, chive flowers contain vitamins C, A, and K, as well as minerals like calcium and potassium. Calendula petals are high in carotenoids, which are beneficial antioxidants. The presence of these phytonutrients makes edible flowers a functional food that adds not only beauty but also a nutritional boost to your diet. To learn more about the scientific basis of their health properties, studies like this one on edible flowers as a source of dietary fiber offer authoritative insights.

Conclusion

For those seeking a low-calorie yet flavorful ingredient, edible flowers are an excellent choice. Varieties like nasturtium, hibiscus, and pansy add vibrant color and unique tastes to a wide array of dishes, from salads to beverages, without contributing significantly to your daily caloric intake. By prioritizing safe and proper identification, you can enjoy these beautiful blooms as a healthy and visually appealing component of your culinary creations. Their nutritional benefits, including a high antioxidant content, prove they are far more than just a garnish, offering a valuable addition to a mindful and healthy diet.

Frequently Asked Questions

Most edible flowers are naturally very low in calories, primarily composed of water and fiber, but not all flowers are edible. Some are toxic and should never be consumed.

Yes, many edible flowers are packed with beneficial compounds such as antioxidants, vitamins (like C and A), and minerals. They offer health benefits beyond just their low caloric value.

While most are very low, nasturtium has been noted in studies for its particularly low energetic value due to its minimal carbohydrate and lipid content.

As a low-calorie, nutrient-dense food, edible flowers can be a beneficial part of a weight-loss diet. They add flavor and fiber without significant calories, which helps increase satiety.

You must correctly identify the flower using a reliable guide and ensure it was grown without pesticides or other chemicals. It is always best to use flowers specifically cultivated for culinary purposes.

For most edible flowers, only the petals are consumed. The bitter or indigestible parts like the stem, pistil, and stamen should be removed before eating.

Only if you are 100% certain of the variety and its edibility, and you have not used any chemical sprays, pesticides, or other harmful substances on the plants. It is safest to grow edible flowers from a known, reliable source.

Hibiscus tea is a herbal tea made from steeping hibiscus flowers in boiling water. It is naturally very low in calories, with one cup of fresh calyces containing about 28 calories and the brewed tea being virtually calorie-free if unsweetened.