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.
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:
Bell peppers: red, orange, yellow
Also look for sea vegetables:
Nori sheets (unroasted)
Fruits can be whole, dried, dehydrated, or used in juices or smoothies. Frozen fruit is considered raw. Staple fruits include:
Also look for dried fruits and superfoods:
Cacao powder, raw
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.
Almond butter, raw
Cashew butter, raw
Tahini (sesame seed butter), raw
Raw nut and seed “milks”
Seed crackers (e.g. chia, flax), raw
Beans and Legumes
Dried, raw, and preferably organic.
Coconut oil and butter, raw
Cold-pressed, extra-virgin olive oil
Flax seed oil, raw
Hemp seed oil, raw
Olive oil (cold-pressed, extra-virgin)
Vegetable or fruit juice – freshly squeezed or frozen, unpasteurized
Young coconut water
Herbs, Spices, and Condiments
Apple cider vinegar
Bragg’s Liquid Aminos
Celtic sea salt
Cumin, ground or seeds
Nama shoyu (raw soy sauce)
Vanilla beans, raw
Most sweeteners are processed and not truly raw.
Agave nectar, raw
- 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.