What is Loroco? Nutrition, Benefits, and Uses.
Written by Isabel Vasquez RD, LDN
Loroco (scientifically known as Echites panduratus or Fernaldia pandurate) is an edible flower commonly enjoyed in El Salvador and other Central American countries. You’ll typically see it used as a filling in pupusas.
Whether loroco is something you eat all the time or you’re just now learning what it is, you probably aren’t very familiar with its nutritional value. After all, niche cultural foods like this aren’t often mentioned in US nutrition media.
That’s why we’re here: to help you learn about the nutrition value of your favorite Latine cultural foods!
Keep reading to learn more about what loroco is, what it tastes like, its health benefits and risks, and how to incorporate it in your diet.
What is Loroco?
As we mentioned above, loroco is the common name for the Echites panduratus or Fernaldia pandurate plant. It’s a climbing vine native to Central America that produces edible white flowers.
However, loroco is harvested and eaten just before the flowers bloom. So rather than a fully bloomed flower, the loroco you eat actually looks more like a cousin to asparagus. It’s a 1- to 2-inch long green bud.
What Does Loroco Taste Like?
Many people have a hard time describing the taste of loroco. It has an earthy flavor, like other greens, with woody notes and a slightly acidic aftertaste. There’s a subtle sweet and flowery flavor to loroco that makes it stand out from many other greens.
Loroco is often enjoyed with cheese (like in pupusas) or cream as the flavors pair well together.
Loroco Nutrition Facts
According to the USDA, 100 grams (about 2 cups) of fresh loroco has the following nutrition profile:
Carbohydrates: 7 grams
Protein: 2 grams
Fat: 0 grams
Fiber: 0 grams
Iron: 1.2 milligrams, or 7% of the daily value (DV)
Calcium: 59 milligrams, or 5% of the DV
Information on the vitamin and mineral content of loroco is scarce; however, loroco is also a good source of vitamins A and C, along with other antioxidants, per Guatemala's Ministry of Agriculture, Livestock, and Nutrition.
Health Benefits of Loroco
Unfortunately, research on the health benefits of loroco is extremely limited. However, given its vitamin and mineral content and the fact that it’s a plant food, it’s sure to benefit health in many ways.
For one, loroco contains antioxidants like vitamin C. Antioxidants help fight oxidative stress in the body that can lead to inflammation and chronic diseases like cardiovascular disease, cancer, Alzheimer’s, and more, per a 2017 study in Oxidative Medicine and Cellular Longevity.
Loroco also contains calcium and iron—minerals that are primarily found in animal foods like dairy and meat. Calcium is key for bone health, while iron is important for transporting oxygen throughout the body. Loroco is a great way to eat more of these nutrients even if you’re vegetarian.
What’s more, researchers have begun evaluating the health benefits of edible flowers, and the results are promising. Like many other plants, edible flowers are a good source of phytochemicals like flavonoids, phenolic acids, and anthocyanins that can help prevent chronic disease, per a 2021 study in the Journal of Food Biochemistry.
Potential Health Drawbacks of Loroco
Fresh loroco is full of nutrition. However, loroco that’s been pickled may be high in sodium.
For example, Goya’s jarred loroco has 100 milligrams of sodium per 1-ounce (28 gram) serving. That’s only about 4% of the DV for sodium, but consider whether you’re having more than one serving.
We all need some sodium, but many Americans exceed the recommended daily maximum of 2,300 milligrams, per the FDA. This could contribute to high blood pressure, so it’s worth considering ways to reduce your sodium intake if you eat many high-sodium foods.
Otherwise, loroco is a nutrient-dense plant food with minimal health drawbacks.
How to Eat Loroco
Loroco is most often used as a filling in pupusas. It’s usually mixed with cheese, meat, and/or other veggies.
It can also be used to make creamy sauces (like in this Guatemalan chicken recipe) or omelets (like in this recipe from Rio Grande Foods).
Depending on where you live, it may be hard to find fresh loroco for sale. Actually, it may be hard to find any loroco for sale locally if you live in parts of the US where there isn’t a big Central American population.
Your best bet is to visit a Latino grocery store. However, jarred, canned, or frozen loroco is available for sale online and you can sometimes have it delivered to your house.
Final Thoughts
If you aren’t Central American, you may not have heard of loroco before, but either way, it’s worth trying. This edible flower bud has antioxidants, vitamins, and minerals that can help prevent inflammation and chronic disease.
Its unique flavor goes great in dishes like pupusas and omelets. To find it, check your local Latino grocery store. They may sell frozen or canned loroco. Otherwise, you can often purchase it online.
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
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