Zucchini nutrition: benefits of raw versus cooked consumption

Zucchini offers different nutritional benefits depending on whether it is consumed raw or cooked. Eating it raw, such as in a carpaccio or thin slices, preserves heat-sensitive nutrients like vitamin C, vitamin B9, and potassium. Raw zucchini is also high in water and fiber.

Cooking zucchini through steaming, sautéing, or making soup makes it easier to digest because the heat softens the fibers, which may benefit individuals who struggle with raw vegetables. While cooking reduces vitamin C content, it retains other nutritional interests and provides approximately 1.5g of fiber per 100g. Experts suggest keeping the skin on when consuming the vegetable, provided it is thoroughly washed.