Can You Eat Zucchini Raw? Is It Healthier Cooked?

Zucchini is rich in vitamins and minerals and has health-promoting benefits. Raw zucchini is safe to eat, but bitter ones have potential risks.

Zucchini, species Cucurbita pepo, is a vegetable in the Cucurbitaceae family. It’s rich in vitamins and minerals and has health-promoting benefits. It’s sometimes called summer squash or courgette and looks like a cucumber, but bigger and with rougher skin.

You can eat zucchini raw, and it might be better for nutrients. People commonly cook zucchini or add it to baked goods, but cooking changes the taste, appearance, and nutritional benefits.

Boiling vegetables causes vitamin loss as some nutrients leak into the water. Boiling and frying zucchini also lead to a loss of antioxidants.

While cooked zucchini still has benefits, raw zucchini does too. It tastes somewhat bland alone, so try it with hummus or other dips for more flavor.

Potential risks of raw zucchini

In most cases, you can eat zucchini raw without problems, but there are some potential risks.

Bitter compounds

Zucchini often has bitter compounds called cucurbitacins, especially wild or feral squash varieties. These compounds might have medicinal effects, but high doses can make you sick. They are poisonous to cattle and sheep and can lead to death.

High doses of these compounds can cause vomiting, diarrhea, stomach pain, dehydration, and low blood pressure. But these side effects usually come from eating non-edible squashes like gourds or wild zucchini.

Growers breed regular zucchini to have lower amounts of these compounds, making it easier and safer to eat. In most cases, you won’t consume high doses. If you bite into a very bitter one, throw it out.

Some people are allergic to zucchini and might be more allergic to it raw than cooked. This sensitivity is called oral allergy syndrome. If you have a pollen allergy, you might respond to the raw form of zucchini.

People with oral allergy syndrome can often eat the same food if cooked. The heating process changes the proteins, so your immune system doesn’t react.

You might need to eat zucchini cooked if you try it raw and have a reaction. If you have nausea, diarrhea, itchy skin, or other allergy symptoms with both cooked and raw zucchini, avoid it.

Gas and bloating

Raw zucchini can also cause gas and bloating, especially if you overdo it. Zucchini is rich in fiber that your gut doesn’t digest. Gas can build up and cause bloating and make you pass wind.

Eating raw vegetables can cause gas if you have irritable bowel syndrome. While your IBS symptoms might improve if you eat more fiber, too much can worsen symptoms.

Food-borne illness

There is always some risk of food poisoning from eating raw fruits and vegetables. Soil contains bacteria and parasites that can contaminate your food and make you sick. Wash produce before you eat it.

Benefits of zucchini

Zucchini is a nutritious vegetable with many health benefits, regardless of how you eat it.

Nutrient-rich

Zucchini is a good source of vitamins, minerals, and nutrients. One cup has:

Zucchini is also rich in antioxidants that help neutralize free radicals. Eating high amounts of antioxidant-rich foods is linked to a lower risk of heart disease and cancer.

Rich in fiber

Zucchini is also rich in fiber, with one cup having 1.24 grams. Fiber keeps your blood sugar balanced, helps you stay full, and eases constipation. A fiber-rich diet is linked to a lower risk of some diseases.

Mucilage in zucchini is also soothing to your gut, especially when cooked, and can be beneficial if you have digestive problems.

Low-calorie food

One cup of chopped zucchini contains only 21.1 calories, making it a great low-calorie food for weight loss. It also has a high amount of water and fiber.

Eating a diet high in fiber leads to lower food intake and weight loss because it slows down digestion and makes you feel fuller.

Might benefit your eyes

Zucchini has compounds called carotenoids that are beneficial for your eye health, especially your macula. Eating a diet rich in these compounds can help promote healthy vision.

QUESTION

Bottom line: Raw or cooked is fine

It’s safe to eat raw zucchini. Try it with your favorite dip and leave the skin on for the extra fiber. Some people might need to eat zucchini cooked if they have allergies or digestive issues. Wild zucchini has a higher concentration of bitter compounds, so discard bitter ones. Wash produce before eating to reduce the risk of food poisoning.

Sources:

American College of Allery, Asthma, & Immunology: "Pollen Food Allergy Syndrome."

Antioxidants: "The Profile of Selected Antioxidants in Two Courgette Varieties from Organic and Conventional Production."

Canadian Society of Intestinal Research: "Dietary Fibre," "Irritable Bowel Syndrome and Diet: The Foods You Can Eat."

Centers for Disease Control and Prevention: "Foods That Can Cause Food Poisoning."

Clinical Toxicology: "Poisoning by non-edible squash: retrospective series of 353 patients from French Poison Control Centers."

Cornell University: "Learning to Cook With Zucchini."

Foods: "Understanding the Fresh Produce Safety Challenges."

Harvard T.H. Chan School of Public Health: "Antioxidants," "Fiber."

International Journal of Food Properties: "Nutritional and sensorial characteristics of zucchini (Cucurbita pepo L.) as affected by freezing and the culinary treatment."

Journal of Allergy and Clinical Immunology: "Allergy caused by ingestion of zucchini (Cucurbita pepo): characterization of allergens and cross-reactivity to pollen and other foods."

Journal of Food Science: "Influence of cooking methods on antioxidant activity of vegetables."

Mayo Clinic: "Belching, gas and bloating: Tips for reducing them."

Nutrition: ‘Dietary fiber and body weight."

Oregon State University: ‘Carotenoids."

Pharmacognosy Review: "Cucurbitacins – An insight into medicinal leads from nature."

U.S. Department of Agriculture FoodData Central: "Squash, summer, zucchini, includes skin, raw."

University of Minnesota: "Growing summer squash and zucchini in home gardens."

University of Nebraska-Lincoln: "Bitterness in Cucumbers and Zucchini."