Raw vs. Cooked: Which is Healthier?

As a dietitian, I frequently get asked if it’s healthier to eat your veggies raw or cooked? And the answer is, it depends. Some veggies retain more nutrients when they are raw, while others have nutrients that become more bioavailable when cooked. Of course, there’s also a little more nuance involved. If you hate cooked carrots but love them raw, it might be better for you to eat them one way, even if it isn’t the “healthiest” way. This article covers the nutritional differences between raw vs. cooked veggies.

The Differences Between 8 Common Veggies

1. Onions

Raw onions retain more vitamin C and beneficial sulfur compounds. However, raw onions can trigger acid reflux and IBS for some people. Cooking onions makes some of the antioxidants more bioavailable and may make them easier to digest for some people. Bottom line: both ways are healthy, choose the type you like best!

2. Carrots

Raw carrots retain more vitamin C and have a slightly lower glycemic index. Cooked carrots have more available beta-carotene which your body converts into vitamin A. Cooking them with oil helps you absorb more. Bottom line: cooked since vitamin A is a little harder to get than vitamin C, but both ways are very nutritious!

3. Spinach

Raw spinach retains more vitamin C and folate. It is higher in oxalates for those who are prone to kidney stones. Cooked spinach provides more iron, calcium, and beta-carotene. Bottom line: both ways are healthy, vary the way you eat spinach or choose the type you like best!

4. Tomatoes

Raw tomatoes retain more, you guessed it, vitamin C! Cooking tomatoes significantly increases lycopene absorption. Lycopene is an antioxidant linked to heart health. Cooking with oil helps boost absorption even more. Bottom line: cooked for the powerful lycopene benefits, but of course both ways are healthy!

5. Garlic

Raw garlic retains more allicin, a sulfur compound with antioxidant and anti-inflammatory properties. Cooking destroys the allicin in garlic, however it may make garlic easier to digest for some people. Bottom line: raw garlic provides more benefits, but choose the type that works best for your body!

6. Mushrooms

Raw mushrooms are not easy to digest, and some types of mushrooms are actually toxic if they are not cooked. Cooking mushrooms makes them digestible and increases availability of antioxidants and minerals. Bottom line: always cook your mushrooms!

7. Bell peppers

Raw bell peppers are very rich in vitamin C. A medium bell pepper of any color has over 100% of your daily vitamin C. Cooked bell peppers have higher antioxidant availability and may be easier to digest. Bottom line: raw because of the big vitamin C boost, but both ways are nutritious!

8. Broccoli

Raw broccoli retains more vitamin C and sulforaphane, an antioxidant compound that may help prevent cancer. Cooked broccoli is typically easier to digest. Steaming retains more sulforaphane compared to boiling. Bottom line: both ways are healthy, vary the way you eat broccoli or choose the type you like best!

As you can see, there is a bit of nuance here and one way is not always better than the other. What might be best for one person may not be for another person. At the end of the day, cooked and raw veggies all offer nutrition benefits. You get to decide for yourself which option makes you feel your best! I hope this article was informative. Please leave a comment below if you have any questions or thoughts!