Raw zucchini is an unprocessed vegetable with a mild, fresh flavor and a light nutritional profile. Per 100 grams, it provides 17 calories, 1.2 grams of protein, 3.1 grams of carbohydrates, 0.3 grams of fat, and 1 gram of fiber.

With a glycemic index of 15, raw zucchini is a low-GI food. It fits vegan, vegetarian, keto, paleo, gluten-free, Mediterranean, and other flexible eating patterns. Thinly sliced zucchini can add a crisp texture to salads or be served as part of a raw vegetable platter.

Raw Zucchini Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.1g

· 62%

Protein

1.2g

· 24%

Fat

0.3g

· 14%

Fiber

Raw Zucchini Vitamins & Minerals

Vitamins

Vitamin C

17.9mg · 20% DV

0.16mg · 9% DV

0.09mg · 7% DV

Folate

24µg · 6% DV

Minerals

Potassium ⭐

261mg · 8% DV

Phosphorus

38mg · 5% DV

Magnesium

18mg · 4% DV

Calcium

16mg · 2% DV

Raw Zucchini Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.5

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Raw Zucchini Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Raw Zucchini Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Raw Zucchini Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Raw Zucchini Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 2.7:1

Below the ideal 4:1 — a good omega balance.

Foods Similar to Raw Zucchini

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Raw Zucchini — Frequently Asked Questions

What is the best way to eat raw zucchini?

Slice it thinly, shave it into ribbons, or grate it into salads. Lemon juice, olive oil, fresh herbs, yogurt, and a little salt complement its mild flavor; salting briefly also softens the texture.

Can you eat raw zucchini skin?

Yes. The skin is edible, so simply wash the zucchini thoroughly under running water and trim the stem and blossom ends before eating.

What should you do if raw zucchini tastes bitter?

Do not eat zucchini that tastes distinctly bitter. Rarely, cucurbitacins can cause intense bitterness and digestive illness, and cooking or seasoning does not make a bitter zucchini safe to eat.

How long does raw zucchini last in the refrigerator?

Keep whole, dry, unwashed zucchini in the crisper drawer for about 4 to 7 days. Once cut, store it in an airtight container and use it within 2 to 3 days for the best quality.

Can raw zucchini be frozen?

It can be frozen, but it will become soft and release water after thawing. For best results, briefly blanch it first and reserve frozen zucchini for soups, fritters, sauces, or sautéed dishes rather than raw salads.

How does raw zucchini compare with cucumber?

Both are mild, refreshing vegetables, but cucumber is usually crisper and more watery. Raw zucchini has a firmer texture and more neutral flavor, making it especially useful for ribbons, slaws, and yogurt-based salads.

What foods pair well with raw zucchini?

Raw zucchini works well with lemon, garlic, yogurt, feta, parmesan, chickpeas, basil, mint, dill, and toasted nuts or seeds. Adding olive oil or tahini can make the dish more satisfying and helps the body absorb fat-soluble plant compounds from the meal.

Is raw zucchini good before or after a workout?

Raw zucchini alone is best treated as a light side rather than a complete pre- or post-workout food. After exercise, pair it with a protein-containing food such as yogurt, eggs, beans, fish, or cheese as part of a balanced meal.

Can eating raw zucchini at night cause bloating?

Many people tolerate it well, but raw vegetables can cause gas or bloating in people with sensitive digestion or irritable bowel syndrome. If it bothers you late in the day, have a smaller serving, chew thoroughly, or choose cooked zucchini instead.

Is raw zucchini safe for people prone to kidney stones?

Zucchini is generally considered a lower-oxalate vegetable and may fit many kidney-stone eating plans. However, the right approach depends on the type of stone and any kidney-related dietary restrictions, so individualized medical advice takes priority.

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Nutrition data compiled from USDA FoodData Central and scientific sources.