List of Raw Foods

If you are new to a raw food diet, a list of raw foods can mean the difference between enjoying your food and being frustrated by questions. Since raw food diet aficionados consider any food heated above 118F to be cooked, it is important to understand which foods are and are not raw.

Basically, any foods that are unheated are considered raw foods. These include the following:

• Fresh fruit is always raw. Buying fresh, and local when possible, will ensure that you get the best flavor and nutrition from your fruit.
• Fresh vegetables are raw. Like fruit try to get your vegetables at the local level, from farmer’s markets and produce stands when possible. Most vegetables can be eaten raw, including:
  • Potatoes
  • Broccoli
  • Cabbage
• Sprouts are raw. Sprout them yourself for the freshest and most nutritious quality.
• Nuts and seeds are sometimes raw. They should state that they are a raw product. Salted, smoked, or roast nuts and seeds are not raw.
  • In shell nuts are almost always raw; however manufacturers often use a heat process to get nuts out of the shell.
  • Cashews are almost never raw.
• Most dried foods are cooked, blanched or heated above 118F at some point. If you want dried foods that are truly raw than you should get sun-dried or better yet, sun dry or dehydrate them yourself.
• Most seaweed is sun dried. You should be careful, however, of seaweed that is imported from Japan or China as it may be heat dried.
• Raw honey is not heated and is a good raw food.

The following foods may not be considered raw.

• Anything cooked or heated over 118F
• Salt
• Oils
• Dried foods (other than noted above)
• Olives
• Vinegar
• Agave
• Maple Syrup
• Frozen or canned vegetables

This basic list of raw foods will help you get started on a raw food diet and create a meal plan that works for you.

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