LIST OF RAW FOODS

Following is a thoroughly researched and extremely comprehensive list of raw foods that are typically consumed on a raw food diet or may even be rare, but would be considered acceptable by raw foodists to eat (if you can find it!).

As you can see by the length of this page, you have a LOT of choices of foods to eat on a raw food diet! You should never go hungry or run out of foods to choose from.

When I first began eating raw foods, I was used to the same old bananas, apples, oranges, grapes, and celery, carrots, tomatoes and peppers. But as I read more about raw foods and explored new recipes, I started experimenting with foods I had never tasted before. I found Mamey Sapotes at a Latino Market, and they were yummy! And durian, oh how I LOVE durian, my special treat! I found those frozen in a Chinese market. And jicama is one of my standard foods now, because I can do so many things with it.

So enjoy mixing and matching these foods to create amazing, delicious easy raw food recipes. Play with adding fresh or dried spices to your meals to pep them up. Being a raw foodist and playing with your food is really fun!

List of Raw Foods: Fruits

Note: avoid “seedless” fruits such as seedless grapes and watermelon. These have been genetically modified from their natural state and are less optimal. Also, figs and limes may cause sun sensitivity on areas of skin exposed to them.

apples
apricots
bananas
carambolas
cherimoyas
cherries
chokecherries
clementines
crabapples
dragon fruit

durians
figs
grapefruit
grapes
guavas
jackfruit
jujubes
kiwis
kumquats
lemons

limes
loquats
lychees
mameysapotes
mandarines
mangos
mangosteens
nances
nectarines
nonis

oranges
papayas
passionfruit
pawpaws
peaches
pears
persimmons
pineapples
plantains
plums

pomegranates
pomelos
quinces
rhubarb
rose-hips
sapodillas
sugar-apples
tamarillos
tamarinds
tangerines

List of Raw Foods: Dried Fruits

Note: dry your own fruits, or look for organic dried fruits that do not have added sugars, oils or chemicals such as sulfur dioxide (usually added to maintain color).

dried apples
dried apricots
dried bananas
dried blueberries
dried cherries
dried coconut
dried cranberries

dried currants
dried dates
dried figs
dried goji berries
dried mangos
dried papayas
dried peaches

dried pears
dried peas
dried pineapples
dried prunes
dried raisins
dried strawberries
sun-dried tomatoes

List of Raw Foods: Berries

bilberries
blackberries
blueberries
boysenberries
cranberries

currants
elderberries
goji berries
gooseberries
huckleberries

lingonberries
loganberries
mulberries
raspberries
strawberries

List of Raw Foods: Melons

Note: because of their high water content, melons digest quickly. Therefore, it is best to eat melons by themselves and before eating other foods for best digestion.

cantaloupe

honeydew

watermelon

List of Raw Foods: Vegetables That Are Botanically Considered Fruits (Because They Have Seeds)

Note: green bell peppers are not ripe – always choose red, yellow or orange.

artichokes
aubergines
avocados
bitter melons
corn

cucumbers
eggplants
green beans
gourds
okra

olives
peas
peppers
pumpkins
squash

tomatillos
tomatoes
zucchini

List of Raw Foods: Vegetables

Note: Potatoes are usually not eaten on a raw diet because they contain low levels of glycoalkaloids which are toxic and may damage the gastrointestinal tract. Sweet potatoes are not eaten either because they have enzyme inhibitors which make them difficult to digest as well as sugars such as raffinose which cause flatulence. Yams are a better alternative. It is best not to eat mushrooms raw either, as they contain toxins called hydrazines that are only destroyed by cooking. Also, celery, celery root, parsley and parsnips contain psoralens that may cause sun sensitivity on areas of skin that have been in contact with them.

asparagus
beets
broccoli
brussels sprouts
carrots

cauliflower
celeriac
celery
green onions
jicama

kohlrabi
leeks
onions
parsnips
radishes

rutabagas
shallots
turnips
water chestnuts
yams

List of Raw Foods: Leafy Green Vegetables

Note: don't even bother buying iceberg lettuce anymore – it has practically zero nutrition. Use romaine instead and throw in some arugula, kale, chard and dandelion greens for extra benefits!

arugula
beet greens
bok choy
borage
broccoli rabe
cabbage
collards
chard

chickweed
chinese cabbage
dandelion greens
endive
epazote
escarole
kale
kohlrabi greens

lettuce
mizuna greens
moringa
mustard greens
purslane
radicchio
romaine
salad burnet

sorrel
spinach
spring greens
swiss chard
stinging nettle
tat soi
turnip greens
watercress

List of Raw Foods: Edible Flowers

Although edible flowers are not commonly part of the raw food diet, they are edible plants that can make a pretty addition to a salad now and then. I have listed just a few of the most popular ones here. Just MAKE SURE you have properly identified the plant as edible before you eat its flowers, as many look-alikes can be toxic. Also make sure they are organic or have not been sprayed with pesticides!

Many herb flowers are also edible, such as arugula, basil, chives, cilantro, dill, fennel, lavender, mint, garlic chives, rosemary, sage, savory and thyme. Their flowers are often milder and sweeter than their leaves. (Eat edible flowers completely at your own risk. Do your own research on them. We assume no liability whatsoever.)

calendula/marigold (calendula officinalis) – a spicy, peppery saffron
carnation (dianthus caryophyllus) – sweet clove or nutmeg-like flavor
chamomile (chamaemelum nobile) – sweet apple-like flavor
cornflower/bachelor's button (centaurea cynaus) – sweet clove-like flavor
dandelion (taraxacum officinalis) – sweet honey-like when picked young
day lilies (hemerocallis species) – slightly sweet vegetable flavor
english daisy (bellis perennis) – mildly bitter tasting
marigold (tagetes tenuifolia) – a citrus-tarragon flavor
nasturtium (tropaeolum majus) – sweet with peppery tang
orchid (vanilla planifolia) – a nice vanilla-like flavor
pansy (viola x wittrockiana) – mild wintergreen flavor
squash blossoms (cucurbita pepo) – mild squash flavor
violet (viola species) – sweet

List of Raw Foods: Nuts

Nuts make a great plant-based replacement for meat in the raw food diet. They are often high in protein, but can be high in (healthy) fats as well. Keep consumption to a reasonable minimum for weight loss. Very versatile, nuts can be eaten plain, made into “burgers,” pates, nutmilks or nut butters. Always buy nuts raw and plain, not roasted or salted. Organic is always best, when possible.

Note: peanuts are generally avoided by most raw foodists because they are highly likely to be contaminated with a mold that produces carcinogenic aflatoxins.

almonds
brazil

cashews
chestnuts

filberts
hazelnuts

macadamias
pecans

pistachios
walnuts

List of Raw Foods: Seeds

Many seeds can also be used similarly to nuts for making “burgers,” pates, seedmilks and seed butters. They are also highly nutritious. One cup of sesame seeds, for example, contains 1400mg of calcium while a cup of whole cow's milk has only 290mg of calcium!

chia seeds
flax seeds
hemp seeds

pine nuts
poppy seeds

psyllium seeds
pumpkin seeds

sesame seeds
sunflower seeds

List of Raw Foods: Sprouted Seeds

When a seed begins to grow into a sprout, it explodes into a powerhouse of vitamins and minerals. Containing 20-35% protein, vitamins A, B, C, E, K, Calcium, Magnesium, Phosphorus, Potassium, Iron, Zinc, and Lecithin, sprouts are some of the most nutritionally rich foods on the planet! And they cost just pennies to make yourself!

Note: alfalfa sprouts contain an amino acid called canavanine which may worsen lupus, so eat them in moderation.

alfalfa seeds
arugula seeds
broccoli seeds
celery seeds
cress seeds

dill seeds
fenugreek seeds
garlic chive seeds
mustard seeds
onion seeds

radish seeds
red clover seeds
sesame seeds
sunflower seeds

List of Raw Foods: Sprouted Beans and Legumes

Note: Raw sprouts from beans often contain hemagglutinins, which inhibit absorption of proteins and fats. Do NOT sprout kidney beans or soybeans, they are toxic. It is also not recommended to eat sprouted black beans, black eyed peas, fava beans, lima beans, navy or pinto beans. The beans in the following list are the safest of the beans to sprout, mung beans being quite common.

adzuki beans – sprouted
chickpea/garbanzo beans – sprouted
lentils – sprouted
mung beans – sprouted
peas – sprouted

List of Raw Foods: Sprouted Grains

Note: soaked buckwheat groats are wonderful, but eat buckwheat greens (grass) in moderation. Large amounts may cause increased sensitivity to sunlight, cold and minor nerve pain.

amaranth – sprouted (a tiny ancient nutritious grain)
barley – sprouted (nutritious, but less sweet)
buckwheat groats – sprouted (tender, nutty and sweet)
kamut – sprouted (ancient Egyptian wheat)
millet – sprouted (a tiny, crunchy seed grain)
oat groats – sprouted (makes a great breakfast cereal)
quinoa – sprouted (an ancient grain containing all amino acids)
rye berries – sprouted (sweet)
spelt (hulled) – sprouted (great alternative to wheat)
triticale – sprouted (developed from wheat and rye - sweet)
wheat berries (hard red winter) – sprouted (or grown into wheat grass)

List of Raw Foods: Seaweeds

Seaweeds are also some of the most nutritious foods on the planet. They contain higher concentrations of major and trace minerals than almost any other foods and are bursting with vitamins and antioxidants as well. Many also provide iodine which can help those with thyroid or metabolism issues. Seaweeds are the Asian secret for lustrous skin and hair as well as a healthy long life!

Some are mild (dulse), some are salty (kelp), and some are a little fishy (bladderwrack). You can snack on dulse as is or add kelp powder to a nut pate to make a tasty mock tuna salad or crabcake!

arame
bladderwrack
dulse

hijiki
irish moss
kelp

kombu
laver
mozuku

nori
sea lettuce
wakame

List of Raw Foods: Superfoods

If you're ready to really take your health to the next level, start adding some of these superfoods to your diet! These particular foods are so packed with nutrition they can almost be considered medicinal! In fact, goji berries are actually number one out of the 8000 food-herbs of Traditional Chinese Medicine!

acai berry
aloe vera
barley greens
bee pollen
blue green algae
cacao (raw chocolate)

camu camu berry
chlorella
coconut water/meat/oil
goji berries
hemp seed
krill oil

maca root (powdered)
maqui berry
marine phytoplankton
propolis/royal jelly
spirulina
wheatgrass

List of Raw Foods: Fermented Foods

Fermented foods contain live healthy bacteria such as acidophilus that can aid good intestinal flora balance. They are also high in enzymes and considered “pre-digested” foods that are easy on the digestive system.

kim chee
kombucha
pickles

raw miso
raw soy sauce
rejuvelac

sauerkraut
seed cheese
seed yogurt

List of Raw Foods: Herbs and Spices

This is where your culinary genius can come out and play! Using the following herbs and spices, you can make the most delicious, mouth-watering, scrumptious raw foods you've ever tasted – and never even miss your previous unhealthy and cooked foods!

allspice
anise
basil
bay leaf
borage
caraway
cardamom
cayenne
celery seed
chervil
chicory
chili powder
chipotle powder
chives

cilantro
cinnamon
cloves
coriander
cumin
curry powder
dill
fennel
fenugreek
fines herbes
galangal
garlic
ginger
herbes de provence

hyssop
kaffir lime leaves
lavender
lemon balm
lemongrass
lemon verbena
licorice root
lovage
marjoram
mustard
nutmeg
horseradish
oregano
paprika

parsley
pepper
peppermint
rosemary
saffron
sage
savory
spearmint
tarragon
thyme
turmeric
vanilla

List of Raw Foods: Oils

The following are considered the healthiest oils to consume. For weight loss, keep consumption of oils to reasonable limits. Coconut oil may be an exception in that a good tablespoon or two a day may be very beneficial for the thyroid as well as weight loss. Try it as the base oil for your salad dressings. Although flaxseed oil has been touted for its wonderful Omega 3's, it's actually better to grind the whole flaxseeds fresh and sprinkle that over your foods rather than using oil, as it may oxidize or go rancid fairly rapidly.

avocado oil

coconut oil

flaxseed oil

hempseed oil

olive oil

List of Raw Foods: Sweeteners

Absolutely, positively no SUGAR, EVER! Seriously, it's like poison. Honey is your best natural option and is full of nutrition as well as medicinal benefits. Stevia is simply made from the sweet leaves of the stevia plant. Although agave is a popular sweetener in many raw food recipes, there is controversy surrounding whether it is truly raw, or not. And maple syrup is definitely not raw. Other options for sweetening include simply adding raisins, dates or their soaking water to your recipes. Fresh orange or apple juice is another good option.

honey

stevia

xylitol

List of Raw Foods: Condiments

almond butter
nama shoyu (raw soy sauce)
miso (fermented soy or bean paste)
nutritional yeast
prepared mustard
raw tahini (sesame seed paste)

List of Raw Foods: Beverages

If you really want to be healthy, let go of the coffee addiction – it's acidifying your body and harming your adrenal glands! Soda pop and other sugary drinks are also out. Keep your beverages clean and simple and keep your body well hydrated, and then watch as your body responds with glowing health and a slender new shape!

coconut water
freshly juiced fruits or vegetables
naturally decaffeinated herbal tea
purified water
raw organic wine (occasionally)

Fringe Foods: Not Technically Raw, But Sometimes Used in Raw Recipes

agave syrup (a sweetener like honey, but from a cactus like plant)
Bragg's Liquid Aminos (similar to a soy sauce)
maple syrup (natural source, but has been heated)
toasted sesame seed oil (just for the flavor boost)


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When you decide to go raw, consider journaling your experience. Changing your diet often brings up thoughts and emotions to explore and express. Journaling also gives you a place to keep track of new insights you learn along the way.


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