Food to Eat on a Raw Food Diet

Foods to eat on the raw food diet
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A typical raw food diet consists of whole, unprocessed food that hasn't been heated above 118 F (48 C). The major food groups are fruits, vegetables, seeds, nuts, grains, sea vegetables, and fats.

Here is a raw foods list. Some foods, like fresh fruits and vegetables, are easy to identify as raw. Other ingredients, such as nut butters, agave nectar, almond milk, olive oil, soy sauce, and cocoa, aren't always raw, so you may need to read labels and take time to find brands that pass muster.

Vegetables

Use vegetables in salads, smoothies, blended dressings, and soups. Vegetables can also be pickled or made into noodles. Frozen vegetables that have been blanched or boiled before being frozen are not considered raw.

Staple vegetables include:

  • Arugula
  • Beets
  • Bell peppers: red, orange, yellow
  • Bok choy
  • Broccoli
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumber
  • Garlic
  • Ginger
  • Jalapeno pepper
  • Kale
  • Lettuce
  • Onion
  • Peas
  • Romaine
  • Spinach
  • Swiss chard
  • Tomato
  • Watercress
  • Zucchini

Also look for sea vegetables:

  • Arame
  • Dulse
  • Kelp
  • Kelp noodles
  • Nori sheets (unroasted)
  • Wakami

Fruits

Fruits can be whole, dried, dehydrated, or used in juices or smoothies. Frozen fruit is considered raw. Staple fruits include:

  • Apple
  • Apricot
  • Avocado
  • Banana
  • Blueberry
  • Grapes
  • Lemon
  • Lime
  • Mango
  • Orange
  • Papaya
  • Pineapple
  • Plum
  • Raspberry
  • Strawberry

Also look for dried fruits and superfoods:

  • Cacao powder, raw
  • Cacao nibs
  • Carob powder
  • Cranberries
  • Dates
  • Goji berries
  • Raisins
  • Sun-dried tomatoes

Nuts and Seeds

Look for raw and preferably organic nuts and seeds.

Use them in smoothies, pesto, nut milks, and non-dairy cheeses, gravy, cream, and ice cream.

  • Almonds
  • Brazil nuts
  • Cashews
  • Chia seeds
  • Flax seeds
  • Hazelnuts
  • Hemp seeds 
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts
  • Almond butter, raw
  • Cashew butter, raw
  • Tahini (sesame seed butter), raw
  • Raw nut and seed "milks"
  • Seed crackers (e.g. chia, flax), raw

Grains

  • Millet
  • Buckwheat groats
  • Kamut
  • Quinoa
  • Oats
  • Oat groats
  • Spelt
  • Wheat germ
  • Wild rice

Beans and Legumes

Dried, raw, and preferably organic.

  • Lentils
  • Chickpeas
  • Adzuki beans
  • Mung beans

Fats

  • Avocados
  • Coconut oil and butter, raw
  • Cold-pressed, extra-virgin olive oil
  • Chia oil
  • Flax seed oil, raw
  • Hemp seed oil, raw
  • Olive oil (cold-pressed, extra-virgin)

Beverages

  • Barley grass
  • Vegetable or fruit juice (freshly squeezed or frozen, unpasteurized)
  • Young coconut water
  • Wheatgrass

Fermented Foods

  • Coconut kefir
  • Coconut yogurt
  • Kimchi
  • Miso paste
  • Rejuvelac
  • Sauerkraut

Herbs, Spices, and Condiments

  • Apple cider vinegar
  • Basil
  • Bragg’s Liquid Aminos
  • Cayenne 
  • Celtic sea salt
  • Chives
  • Chocolate, raw
  • Cinnamon, ground
  • Cumin, ground or seeds
  • Curries
  • Dill
  • Ginger root
  • Nama shoyu (raw soy sauce)
  • Parsley
  • Raw honey
  • Himalayan salt
  • Vanilla beans, raw
  • Vinegars

Sweeteners

Most sweeteners are processed and not truly raw.

  • Agave nectar, raw
  • Coconut nectar
  • Honey, raw
  • Mesquite powder
  • Stevia powder
  • Date sugar
  • Yacon syrup

Tips

  • Some people who follow a raw food diet do not eat 100 percent raw foods. Strive for a balance.
  • While some people who follow a raw food diet are vegan (which means they don't eat any animal products), some eat animal products such as raw dairy, meat, sushi, honey, and bee pollen.
  • Foods that have the words roasted, dry-roasted, toasted, cooked, or baked on the label are not raw.
  • Canned foods aren't considered raw.
  • Herbal tea (even if it's made with water heated to less than 118 F) isn't considered raw because the leaves are usually heated during the manufacturing process.

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.

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