Are Clover Flowers Edible? Everything You Need to Know About Eating Clover

If you’ve ever wondered whether those common clover plants growing in your yard are safe to eat, you’re not alone. Clover flowers have been used for centuries in traditional medicine and culinary practices across various cultures, but many people remain unsure about their edibility and safety.

The short answer is yes—most clover flowers are edible and can be a nutritious addition to your diet. However, understanding which varieties are safe, how to prepare them properly, and what potential benefits or risks they carry is essential before you start foraging.

This comprehensive guide explores everything you need to know about eating clover flowers, including their nutritional profile, health benefits, safety considerations, and creative ways to use them in your kitchen.

Understanding Clover: A Member of the Legume Family

Clovers belong to the genus Trifolium, which is part of the legume family. With over 250 identified species worldwide, these plants are found throughout North America, South America, Europe, Africa, New Zealand, and Australia. Their distinctive three-leaf pattern (and occasionally the lucky four-leaf variety) makes them easily recognizable in lawns, meadows, and pastures.

Historically, clovers have played important roles in both agriculture and traditional medicine. These plants are nitrogen-fixers, meaning they improve soil quality naturally by converting atmospheric nitrogen into a form that plants can use. This makes them valuable companion plants in sustainable farming systems.

In traditional medicine, various cultures have used clover to address joint inflammation, respiratory issues, and other health concerns. Today, they’re primarily known as important forage crops for grazing animals, but their potential benefits for human consumption are gaining renewed attention.

Common Edible Clover Varieties

While there are hundreds of clover species, only a handful have been thoroughly studied for human consumption. Here are the most common edible varieties you’re likely to encounter:

Red Clover (Trifolium pratense)

Red clover is the most extensively researched species for human use. Recognized by its pink to purple flower heads and distinctive trefoil leaves, red clover grows abundantly in meadows and along roadsides throughout temperate regions.

This variety has been the subject of numerous scientific studies, particularly regarding its effects on menopausal symptoms. The flowers, leaves, and sprouts are all edible and have been used to make teas, tinctures, and culinary preparations for generations.

White Clover (Trifolium repens)

White clover is perhaps the most common variety you’ll find in lawns and parks. It features white to pale pink flowers and spreads through creeping stems. This hardy plant thrives in various conditions and is increasingly studied for its potential health applications.

Research has shown promising results regarding white clover’s wound-healing properties and its ability to absorb heavy metals from soil, making it beneficial for environmental remediation efforts. The flowers, leaves, and young shoots are all edible.

Zigzag Clover (Trifolium medium)

Native to Europe, zigzag clover is closely related to red clover but exhibits greater tolerance to harsh environmental conditions. This variety is gaining attention for its potential antioxidant and antimicrobial properties, though research is still in early stages.

Other Edible Varieties

Several other clover species are considered edible, including:

• Suckling clover (Trifolium dubium): A small yellow-flowered variety common in lawns
• Rabbitfoot clover (Trifolium arvense): Recognizable by its fuzzy, pinkish flower heads
• Kura clover (Trifolium ambiguum): Known for its drought tolerance and adaptability

Nutritional Profile of Clover

Clover plants offer a surprising array of nutrients and beneficial plant compounds. While specific nutritional content varies by species and plant part, clover generally provides valuable nutrition in a low-calorie package.

Macronutrients and Calories

A one-cup (85-gram) serving of clover sprouts contains approximately:

• Calories: 25
• Carbohydrates: 3 grams
• Protein: 3 grams
• Fat: 0.5 grams
• Dietary fiber: 2 grams (8% of daily value)

Vitamins and Minerals

Clover provides several important micronutrients:

• Vitamin C: About 10% of your daily needs per cup of sprouts, supporting immune function and collagen production
• Iron: Approximately 4% of daily requirements, essential for oxygen transport in blood
• Calcium: Small amounts that contribute to bone health
• Magnesium: Trace amounts supporting muscle and nerve function

Beneficial Plant Compounds

The real nutritional story of clover lies in its rich phytochemical content:

Isoflavones: These compounds have estrogen-like effects in the body and are the most studied components of clover. The primary isoflavones in clover include biochanin A, formononetin, genistein, and daidzein.

Polysaccharides: Complex carbohydrates that may support immune function and provide anti-inflammatory benefits.

Quercetin: A powerful antioxidant flavonoid that may help reduce inflammation and oxidative stress.

Soyasaponins: Compounds with potential antioxidant and cholesterol-lowering properties.

Health Benefits of Eating Clover Flowers

Research into clover’s health effects has revealed several potential benefits, though most studies have focused specifically on red clover extracts or supplements rather than whole food consumption.

May Help Reduce Menopausal Symptoms

One of the most well-established benefits of clover, particularly red clover, is its potential to alleviate menopausal hot flashes. Multiple studies have examined this effect:

Clinical trials have shown that red clover isoflavones may provide temporary relief from hot flashes and night sweats. In studies where participants took 80 mg of red clover isoflavones daily for three months, significant reductions in hot flash frequency and severity were observed.

However, it’s important to note that these benefits appear to be temporary rather than long-term. Some research suggests that improvements may diminish after prolonged use beyond four months. The estrogen-like compounds in clover appear to interact with hormone receptors in ways that can temporarily moderate menopausal symptoms.

May Support Cardiovascular Health

Several studies have investigated clover’s effects on cholesterol levels and heart health markers:

Research involving over 1,200 postmenopausal and perimenopausal women found that red clover isoflavone supplementation was associated with improvements in lipid profiles. Specifically, participants experienced reductions in total cholesterol, LDL (bad) cholesterol, and triglyceride levels, while HDL (good) cholesterol levels increased.

These effects were observed over study periods ranging from four weeks to 18 months. While promising, it’s important to note that these improvements occurred alongside other health-conscious behaviors, making it difficult to attribute benefits to clover alone.

Antioxidant Properties

Clovers are rich in antioxidant compounds that help neutralize harmful free radicals in the body. These antioxidants may help:

• Reduce oxidative stress linked to chronic diseases
• Support cellular health and function
• Protect against age-related decline
• Support immune system function

Potential Wound Healing Support

Animal studies have suggested that topical preparations containing white clover extracts may enhance wound healing. This effect appears to be related to increased blood vessel formation (angiogenesis) at wound sites, though human research is needed to confirm these benefits.

May Support Bone Health

The isoflavones in clover may play a role in maintaining bone density, particularly in postmenopausal women who experience accelerated bone loss due to declining estrogen levels. Some research suggests that these plant compounds may help slow bone mineral density loss, though more studies are needed to establish definitive benefits.

Emerging Research Areas

Early-stage research has explored other potential applications of clover compounds:

• Laboratory studies have shown that white clover extracts can inhibit the growth of certain cancer cell lines without harming healthy cells
• Antimicrobial properties that may help fight certain bacterial and fungal infections
• Potential anti-inflammatory effects that could benefit various inflammatory conditions

It’s crucial to understand that much of this research is preliminary, conducted in test tubes or animal models. More rigorous human clinical trials are needed before these potential benefits can be confirmed.

Safety Considerations and Potential Risks

While clover is generally considered safe for most people when consumed in food amounts, there are several important considerations to keep in mind:

Estrogenic Effects

The isoflavones in clover are phytoestrogens—plant compounds that can mimic or modulate estrogen activity in the body. This raises several concerns:

People with hormone-sensitive conditions should exercise caution. If you have or have had breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids, consult your healthcare provider before consuming significant amounts of clover.

The effects of phytoestrogens remain somewhat controversial in scientific literature. While some studies suggest they may reduce cancer risk, others raise concerns about potential hormone disruption, particularly with long-term use or high doses.

Medication Interactions

Clover may interact with certain medications:

• Blood thinners: Clover contains compounds that may affect blood clotting. If you take anticoagulant medications, consult your doctor before consuming clover regularly
• Hormone medications: Because of its estrogenic effects, clover may interact with birth control pills, hormone replacement therapy, or other hormonal medications
• Liver-processed drugs: Some compounds in clover may affect how the liver metabolizes certain medications

Pregnancy and Breastfeeding

Due to limited safety research and concerns about hormonal effects, pregnant and breastfeeding women should avoid consuming clover beyond small amounts found in occasional food use.

Allergic Reactions

Although uncommon, some people may experience allergic reactions to clover, particularly those with allergies to other legumes. Symptoms might include:

• Skin rashes or hives
• Itching or tingling in the mouth
• Digestive upset
• In rare cases, more severe allergic responses

Contamination Concerns

When foraging wild clover, be aware of potential contamination:

• Avoid collecting clover from lawns treated with pesticides, herbicides, or fertilizers
• Don’t harvest from areas near roads where plants may be contaminated with vehicle emissions
• Be cautious of areas where animals regularly defecate, which could introduce harmful bacteria
• Always wash foraged clover thoroughly before consumption

Sprouting Safety

If you grow clover sprouts at home, practice proper food safety to prevent bacterial contamination. Sprouts can harbor harmful bacteria like E. coli and Salmonella if not grown and stored properly. Always use clean equipment, rinse sprouts regularly during growing, and refrigerate them promptly.

How to Identify Edible Clover Safely

Before consuming any wild plant, proper identification is crucial. Here’s how to identify common edible clovers:

Key Identification Features

Leaves: True clovers have three leaflets (occasionally four) arranged in a trefoil pattern. Each leaflet is typically oval-shaped with a small notch at the tip. Many species feature a light-colored, V-shaped marking on each leaflet.

Flowers: Clover flowers grow in dense, rounded clusters. Red clover has pink to purple pompom-like flower heads, while white clover produces smaller white to pale pink flower clusters. Each flower head is composed of many tiny individual florets.

Growth habit: White clover tends to creep along the ground with stems that root at nodes, while red clover grows more upright, typically reaching 8-24 inches in height.

Stems: Clover stems are generally smooth or slightly hairy, and they don’t have a square cross-section (which distinguishes them from mint family plants).

Look-Alikes to Avoid

Several plants resemble clover but shouldn’t be confused with edible varieties:

Wood sorrel (Oxalis): Often confused with clover, wood sorrel has heart-shaped leaflets rather than oval ones, and its flowers are typically five-petaled and star-shaped rather than clustered.

Black medick: Similar to suckling clover but has tiny black seed pods.

When in doubt, consult a reliable field guide or experienced forager before consuming any wild plant.

How to Harvest and Prepare Clover

Once you’ve identified edible clover, proper harvesting and preparation ensure the best flavor and safety:

Harvesting Tips

• Collect clover in the morning after dew has dried but before the heat of the day
• Choose young, tender leaves and fresh flowers for the best flavor
• Use clean scissors or pinch off the parts you want rather than pulling up entire plants
• Harvest only what you’ll use, leaving plenty for pollinators and regrowth
• Never take more than 10-20% from any given area

Cleaning and Storage

Rinse harvested clover thoroughly under cool running water to remove dirt, insects, and potential contaminants. Gently pat dry with clean towels or use a salad spinner.

Fresh clover can be stored in the refrigerator for 3-5 days. Place it in a container lined with paper towels to absorb excess moisture, or store stems in a glass of water like cut flowers.

For longer storage, clover flowers can be dried and stored in airtight containers in a cool, dark place for up to one year.

Culinary Uses for Clover Flowers and Leaves

All parts of the clover plant are edible, offering various culinary possibilities:

Fresh Clover Flowers

Clover flowers have a sweet, mild flavor with subtle honey notes. They can be:

• Added fresh to salads for visual appeal and delicate sweetness
• Used as edible garnishes for cakes, desserts, and cocktails
• Crystallized with sugar for decorative confections
• Blended into smoothies for added nutrition
• Infused into vinegars or oils for subtle flavoring

Clover Tea

Clover blossom tea is one of the most popular preparations:

Fresh clover tea: Use about 2-3 flower heads per cup of boiling water. Steep for 5-10 minutes, strain, and enjoy. Add honey or lemon if desired.

Dried clover tea: Use 1-2 teaspoons of dried flowers per cup. Steep for 10-15 minutes for a more concentrated flavor. This preparation is commonly used for those seeking potential health benefits.

Clover tea has a mild, slightly sweet flavor with grassy undertones. It can be enjoyed hot or iced and blends well with other herbal teas like chamomile or mint.

Clover Leaves

The leaves are edible raw or cooked:

• Raw: Young, tender leaves can be added to salads, sandwiches, or wraps. They have a mild, slightly grassy flavor
• Sautéed: Briefly cook leaves in olive oil with garlic for a nutritious side dish similar to spinach
• In stir-fries: Add clover leaves near the end of cooking for a nutrient boost
• Blended: Include raw leaves in green smoothies or pestos

Clover Sprouts

Sprouted clover seeds are crunchy and nutritious:

• Add to sandwiches and wraps for texture and nutrition
• Top salads with a handful of fresh sprouts
• Blend into smoothies or cold-pressed juices
• Use as a garnish for soups and grain bowls

Avoid cooking sprouts, as heat can destroy some of their beneficial compounds and vitamins.

Clover in Preserved Foods

Jellies and jams: Clover flower jelly is a traditional preparation with a delicate floral flavor. The flowers are steeped in water, strained, and the liquid is used to make jelly with added pectin and sugar.

Infused honey: Add fresh clover flowers to raw honey and let steep for several weeks for a subtly flavored honey.

Fermented foods: Clover leaves can be included in mixed-green ferments like kimchi or sauerkraut.

Flavor Profile and Pairing Suggestions

Clover has a mild, slightly sweet flavor that pairs well with:

• Citrus fruits like lemon and orange
• Fresh herbs such as mint, basil, and thyme
• Honey and maple syrup
• Soft cheeses like goat cheese or cream cheese
• Light vinaigrettes and dressings

Growing Your Own Clover

Growing clover at home ensures a clean, pesticide-free supply and supports pollinators in your garden:

Growing Clover Outdoors

Clover is easy to grow and requires minimal care:

• Planting: Sow seeds in spring or fall by broadcasting over prepared soil. Lightly rake to cover seeds with about 1/4 inch of soil
• Location: Most clovers prefer full sun but tolerate partial shade
• Soil: Clover adapts to most soil types but prefers well-draining soil with moderate fertility
• Water: Keep soil moist until established, then water during dry periods
• Maintenance: Clover requires little maintenance and self-seeds readily

Growing Clover Sprouts Indoors

You can easily grow clover sprouts year-round on your kitchen counter:

1. Soak 2 tablespoons of clover seeds in water overnight
2. Drain and rinse thoroughly
3. Place in a sprouting jar or tray
4. Rinse 2-3 times daily with cool water, draining completely each time
5. Keep in a location with indirect light
6. Harvest when sprouts are 1-2 inches long (typically 4-6 days)
7. Rinse final harvest thoroughly and store in the refrigerator

Clover Supplements vs. Whole Food Consumption

While this article focuses on consuming clover as food, it’s worth noting the difference between whole food consumption and supplements:

Supplements

Red clover supplements typically contain concentrated isoflavones in standardized doses. Most research on health benefits has been conducted using these concentrated extracts rather than whole clover foods.

Supplements provide higher concentrations of active compounds but may lack the full spectrum of nutrients and phytochemicals found in whole plants. They also carry greater risk of side effects and interactions due to their concentrated nature.

Whole Food Consumption

Eating clover flowers, leaves, and sprouts provides lower concentrations of active compounds along with fiber, vitamins, minerals, and the full array of plant compounds working synergistically.

Whole food consumption is generally safer with less risk of overdose or interactions, but may not provide therapeutic levels of specific compounds studied in research.

If you’re considering clover supplements for specific health concerns, consult with a healthcare provider to determine if they’re appropriate for your situation and to discuss proper dosing.

Frequently Asked Questions

Can you eat clover raw?

Yes, clover flowers, leaves, and sprouts can all be eaten raw. They’re commonly added to salads, used as garnishes, or blended into smoothies. Ensure you wash them thoroughly before consuming raw.

What do clover flowers taste like?

Clover flowers have a mild, slightly sweet flavor with subtle honey-like notes. The taste is delicate and pleasant, not overpowering. Different species may have slight variations in flavor intensity.

How much clover is safe to eat?

There’s no established safe upper limit for dietary clover consumption. In traditional use and culinary applications, clover is typically consumed in small to moderate amounts—a few flowers in a salad or a cup of tea daily. If you’re new to eating clover, start with small amounts and observe how your body responds.

Can children eat clover?

Small amounts of clover in food are likely safe for children. However, given the lack of specific research on children and clover’s estrogenic effects, it’s best to limit consumption to occasional small amounts and consult with a pediatrician if you have concerns.

Does cooking clover reduce its benefits?

Heat can degrade some beneficial compounds, particularly vitamin C and certain antioxidants. For maximum nutritional benefit, consume clover raw or lightly cooked. However, brief cooking methods like quick sautéing won’t eliminate all beneficial properties.

Where can I buy edible clover?

Fresh clover can sometimes be found at farmers’ markets or specialty produce stores. Clover sprouts are occasionally available in health food stores. Dried red clover flowers for tea can be purchased at health food stores or online. You can also grow your own or forage responsibly from clean, pesticide-free areas.

Final Thoughts

Clover flowers are indeed edible and have been consumed safely by humans for centuries. These common plants offer a unique opportunity to add wild, nutrient-dense foods to your diet while connecting with traditional food practices.

Red and white clover are the most commonly consumed varieties and have the most research supporting their safety and potential health benefits. When harvested from clean sources and prepared properly, clover can be a nutritious addition to salads, teas, and various culinary creations.

However, it’s important to approach clover consumption thoughtfully. While generally safe in food amounts, the concentrated isoflavones in clover may not be appropriate for everyone, particularly those with hormone-sensitive conditions or taking certain medications. Always consult with a healthcare provider if you have specific health concerns or are considering using clover for therapeutic purposes.

Whether you’re foraging in pesticide-free meadows, growing clover in your own garden, or sprouting seeds on your kitchen counter, these humble plants offer a fascinating glimpse into the edible landscape around us. Start small, learn to identify species correctly, and enjoy exploring this traditional food source.

Remember that clover is not a cure-all or replacement for medical treatment. If you’re seeking natural approaches to health concerns, work with qualified healthcare providers who can help you develop a comprehensive, evidence-based plan that’s appropriate for your individual situation.

Sources:

• National Center for Biotechnology Information – Trifolium Species Research
• NCBI – Clover Germplasm and Species Documentation
• PubMed – Red Clover Health Benefits Study
• PubMed – Red Clover and Menopausal Symptoms
• PubMed – Clover Isoflavones and Cholesterol
• USDA FoodData Central – Nutritional Information
• NCBI – Zigzag Clover Research
• PubMed – White Clover Wound Healing Properties