Eating raw yellow squash can be perfectly safe and healthy, as long as you take some basic precautions. Many people enjoy the mild, sweet flavor and crunchy texture of raw yellow squash. However, there are a few things to keep in mind before chowing down on slices of raw summer squash.
Is raw yellow squash safe to eat?
In most cases, yes. Yellow squash is low in calories and packed with beneficial vitamins and minerals. Eating it raw allows you to get the most nutrients out of this summer veggie.
Most types of raw squash are considered safe to eat, including yellow squash, zucchini, pattypan squash, and crookneck squash. The seeds and flesh can be consumed raw.
Raw winter squash varieties, like butternut, acorn, and pumpkin, are also edible. However, they have thicker, tougher skins that may be unpleasant to eat raw.
Nutrition in raw yellow squash
Below is a nutritional comparison of 1 cup (116 grams) of raw vs. cooked yellow squash (boiled, drained, without salt) (1, 2):
| Nutrient | Raw | Cooked |
|---|---|---|
| Calories | 20 | 31 |
| Protein (grams) | 1.2 | 1.4 |
| Carbs (grams) | 4.5 | 7.1 |
| Fiber (grams) | 1.1 | 1.4 |
| Vitamin C (milligrams) | 14.7 | 10.4 |
| Vitamin A (micrograms) | 105 | 50 |
| Potassium (milligrams) | 261 | 288 |
| Folate (micrograms) | 22 | 23 |
As you can see, raw yellow squash contains more vitamin C and vitamin A than cooked, since heat can degrade these water-soluble nutrients. However, cooked yellow squash contains slightly more potassium.
Both raw and cooked yellow squash provide antioxidants like vitamin C, beta carotene (vitamin A), and manganese.
Benefits of raw yellow squash
Here are some top benefits of eating raw yellow squash:
- Low in calories and carbs
- High in water and fiber, which promotes fullness
- Excellent source of antioxidant vitamins A and C
- Good source of manganese, which aids antioxidant enzymes
- Contains zeaxanthin and lutein, two antioxidants that support eye health
- May lower inflammation and oxidative stress
- Has antibacterial and antifungal properties
Is it safe to eat yellow squash raw during pregnancy?
In most cases, raw yellow squash is safe to consume during pregnancy. Yellow squash is low risk for contamination compared to some other raw produce items.
However, pregnant women have a higher risk of getting sick from foodborne illnesses. To minimize risk, thoroughly wash all produce and avoid eating damaged or bruised yellow squash raw.
You may also consider peeling raw yellow squash to remove any dirt and microbes on the surface. Clean utensils and surfaces when preparing it as well.
Is raw yellow squash safe for babies and young children?
Raw yellow squash can safely be introduced to babies around 6 months old, when they start solid foods, according to pediatric guidelines. The soft texture makes it a good first food after initial single-ingredient cereals and purees (3).
For toddlers and young children, raw yellow squash makes a nutritious finger food. Just monitor kids during eating, as chunks pose a choking hazard.
Wash squash thoroughly and scrub the skin to reduce any risk of illness. Children under 5 years old are more susceptible to foodborne illnesses.
Tips for preparing raw yellow squash safely
Here are some tips for getting the benefits of raw yellow squash safely:
- Wash thoroughly under clean running water.
- Scrub the skin with a produce brush.
- Trim and peel if desired.
- Cut on a clean surface with a clean knife.
- Refrigerate for up to 5 days.
- Avoid if bruised, damaged, or mushy.
Common concerns about eating raw yellow squash
Pesticide residues
Raw squash may contain small amounts of pesticide residue. However, squash ranks very low on the Environmental Working Group’s Dirty Dozen list of most contaminated produce.
In 2020 testing, only 2% of squash samples had any detectable pesticides. By comparison, 70% of strawberry and spinach samples were contaminated (4).
Washing raw summer squash helps remove some pesticides. If you are concerned, opt for organic squash or consult the Clean Fifteen list of the lowest pesticide produce.
Bacteria
Like most raw produce, raw yellow squash could contain small amounts of bacteria like Salmonella or E. coli. However, squash is not frequently implicated in outbreaks caused by contaminated produce.
You can help minimize risk by:
- Cleaning squash thoroughly
- Avoiding cut surfaces and damaged areas
- Refrigerating after cutting
- Using clean utensils and surfaces
People at higher risk of illness, like pregnant women, young children, and elderly adults, should take extra care.
Allergies
Allergies to yellow squash are very rare, but possible. Squash allergies are more common in oral allergy syndrome linked to pollen allergies.
Symptoms often include an itchy or irritated mouth and throat. In some cases, a squash allergy can trigger hives, swelling, or anaphylaxis.
People with a confirmed food allergy to squash should avoid eating it raw.
Issues with digestibility
For most people, raw yellow squash is easy to digest and well tolerated. However, older adults sometimes have difficulty digesting raw veggies.
The seeds and skins in raw squash provide insoluble fiber. This may cause gas, bloating, or other digestive discomfort in some cases.
Peeling raw squash can make it easier to break down. Eating cooked yellow squash or smaller portions may also help.
The bottom line
Enjoying raw yellow squash is typically safe and healthy, providing fiber, vitamins, minerals, and antioxidants. Just take care to clean it thoroughly, store properly after cutting, and watch for any signs of spoilage before eating.
Those at higher risk of foodborne illness should peel raw squash and cook it if desired. Allergies to squash are uncommon but possible. Digestive issues are also rare unless you eat a large quantity of the seeds and skin.
Including raw yellow squash as part of a balanced diet provides bright flavor and nutrition without much risk. Pair it with other raw veggies, use it to scoop up hummus and dips, or slice onto salads.