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Can You Eat Zucchini Raw?

Zucchini is a delicious and healthy food that is very versatile.


You can cook it lots of different ways – but what if you don’t want to cook it?

Can you eat raw zucchini?

Keep reading to find out. 

Can You Eat Raw Zucchini? 

Whilst most people prefer to cook zucchini, you can eat it raw.

It is quite hard and crunchy, so it is best to grate or spiralize zucchini if you are going to eat it raw.

This will make it easier to chew and digest.

It can make a great addition to salads, and can even be used as a garnish for other dishes. 

Try eating raw, grated zucchini with a simple salad dressing of lemon juice, balsamic vinegar, olive oil, salt and pepper.

You could also add some toasted pine nuts for a crunchy texture. 

Eating raw zucchini ensures that you get as many nutrients from it as possible – depending on how you cook zucchini, some of the nutrients are lost during the cooking process. 

Are There Any Downsides To Eating Raw Zucchini? 

The main risk when it comes to eating raw zucchini is bitterness.

Occasionally you will come across a bitter zucchini – this is even more noticeable if you are eating it raw rather than cooking it.

You can try to cover up the flavor with seasoning or a salad dressing.

However, it might be best to throw it away.

Eating a bitter zucchini might give you a bit of a stomach ache.

It could be that the zucchini is underripe and wasn’t ready to be picked. 

Make sure you wash your zucchini before you eat it.

This is especially important if you are resting the zucchini raw.

This will remove any bacteria that might be on the zucchini, and any trace of pesticides or other products used in the growing and harvesting process. 

A lot of people worry about cucurbitacin poisoning when eating raw zucchini.

This can happen to sheep and other livestock if they consume high quantities of cucurbitaceae such as squash, gourds and zucchini.

Symptoms of cucurbitacin poisoning include nausea, vomiting, diarrhea, hair loss, and sometimes death.

It is very rare that commercial varieties will cause any risk, especially zucchini. 

What Are The Health Benefits Of Eating Zucchini?  

So, what are the health benefits of eating zucchini, especially when it’s raw? 


Zucchini is packed with lots of nutrients and micronutrients that are important for your health.

They are very high in Vitamin C, and are also a great source of potassium, Vitamin B6, Magnesium, Manganese, Vitamin K, folate, phosphorus and thiamine.

Eating zucchini regularly will help your body to function smoothly. 


Zucchini is low in carbohydrates which makes it a healthy option to include in your diet, especially if you are trying to lose weight or maintain a healthy weight.

Can You Eat Zucchini Raw (1)

Zucchini is also very low in fat and calories.

It can be used as a low carb alternative to pasta or potatoes in lots of different dishes. 


Zucchini is a source of dietary fiber which is great for controlling your blood sugar levels and improving digestive health.

Zucchini contains both soluble and insoluble fiber, which makes it a great vegetable to include in your diet. 


Zucchini is a great source of antioxidants.

This means it can help to protect your body from degenerative diseases, cancers, and other conditions.

It can also improve your skin. 

Other Benefits 

Other benefits of eating zucchini regularly include improved heart health and reduced risk of heart disease.

It will also reduce the risk of age-related eye problems.

The vitamins found in zucchini promote healthy vision. 

Should You Peel Zucchini? 

A lot of the nutrients in zucchini are found in the skin, so you should leave the skin on when you eat it.

The skin can be quite tough, but it softens during cooking.

If you want to eat raw zucchini skin, it is best to grate the zucchini first. 

If you want to peel zucchini, you can.

It peels easily with a standard peeler, and you can still enjoy a great flavor, texture, and nutritional value without the skin.

Some people prefer to peel zucchini when using it in salads etc as the skin has a slightly bitter flavor. 

What Is The Best Way To Eat Zucchini? 

There are lots of great ways to eat and enjoy zucchini.

Here are some suggestions: 

  • Raw zucchini salad – grate some raw zucchini and mix with grated carrot, toasted pine nuts, cherry tomatoes and baby spinach leaves. Toss the salad in a dressing of balsamic vinegar, lemon juice, olive oil, salt and pepper. 
  • Zucchini ‘pasta’ – use a spiralizer to turn the zucchini into spaghetti shapes and cook very lightly until it is tender, but still has some bite. Top this with a simple tomato based sauce with basil and garlic, and grated cheese of your choice.
  • Roasted Zucchini – You can cut the zucchini into large chunks, toss it in olive oil, season with salt and pepper, then roast in the oven. You can add some additional flavors like herbs, garlic, and lemon juice. You could also roast it with other vegetables like onions and bell peppers to make a vegetable medley. 
  • Grilled Zucchini – You can grill zucchini or cook it on a griddle pan. This really brings out the flavor of the zucchini, and leaves lovely charred lines. This can be served as a side dish alongside any meal for a healthy accompaniment. 
  • Sauteed Zucchini – A quick and simple way to cook zucchini is to saute it in a frying pan with a little oil or butter. The trick is to avoid overcooking the zucchini, so it still retains a good texture. 

You don’t need to add water when you cook zucchini – they have a high water content, so if you add water when cooking then you will make it too mushy and ruin the texture. 


Zucchini is a healthy food that is high in nutrients.

You can enjoy it raw or cooked, peeled or unpeeled.

If you want to eat raw zucchini then make sure you wash it first – especially if you aren’t peeling it.

Zucchini Salad

Zucchini Salad

This uncomplicated raw zucchini salad with dill, spring onions, and a very simple vinegar dressing without oil tastes best with small, fresh zucchini.
Prep Time: 10 minutes
Course: Salad
Cuisine: American
Keyword: Zucchini Salad
Servings: 4
Calories: 82kcal


  • veggie peeler


  • Lemon Vinaigrette plus 1/4 cup minced shallot mixed in
  • 3 medium zucchini
  • 1/4 cup pine nuts toasted
  • 1 tablespoon chives chopped
  • 1 Handful basil
  • Parmesan shaved, optional
  • Sea salt and freshly ground black pepper


  • Peel the zucchini into thin strips with a veggie peeler. Toss the zucchini in a large mixing basin with drizzles of the dressing, then transfer to a dish.
  • Top with the pine nuts, chives, basil, and Parmesan shavings, if using. Drizzle with extra dressing and season to taste with salt and pepper.



Calories: 82kcal | Carbohydrates: 6g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Sodium: 12mg | Potassium: 438mg | Fiber: 2g | Sugar: 4g | Vitamin A: 355IU | Vitamin C: 27mg | Calcium: 26mg | Iron: 1mg
Tried this recipe?Let us know how it was!
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