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12 Healthy Uncooked Vegan Foods

The raw vegan diet has gained a lot of popularity in recent years. The gist of the diet is that all food is uncooked, and any cooking is done at temperatures below 118 degrees Fahrenheit. This means that you can eat many foods raw or unheated, eliminating the need for harmful cooking oils and making it easier to get nutrients from food without risking nutrient loss. It’s impossible to go wrong with these top twelve healthiest uncooked vegan foods:


Avocados are a tasty, versatile fruit that you can eat in many different ways. One tablespoon of an avocado provides about two grams of fiber and 20 percent DV iron. Avocados can also help lower bad cholesterol levels and improve heart health. You can enjoy them as a spread or dip, on toast with veggies, in sandwiches and wraps, chopped up for salad dressings or salsa dips, or blended into smoothies.


Cucumbers are a low-calorie, high water content food rich in vitamins and minerals. They are a good source of B vitamins, potassium, magnesium, and silica. Silica is beneficial for healthy hair, skin, nails, and bones. You can eat cucumbers sliced or chopped up in salads or as part of a vegetable platter. Many people also enjoy juiced cucumber as a refreshing drink on hot days.


Broccoli is a cruciferous vegetable that offers many health benefits. It contains antioxidants, phytochemicals, vitamins A and C, calcium, fiber, protein, and more! Broccoli is one of the healthiest vegetables you can eat and is great raw or cooked. Some of its most powerful components are glucosinolates which possess anti-cancer properties. Try dipping raw broccoli in some hummus and a yummy afternoon snack.


Almonds are a nutritious nut high in fiber, protein, and healthy fats. They also contain vitamins E, B12, and calcium. Almonds help regulate blood sugar levels and support cardiovascular health. They’re also helpful for weight loss and can be used to make almond milk which is rich in vitamin E. They are a great snack on their own or added to oatmeal.


This leafy green is another nutritional powerhouse. It contains high levels of vitamins A and C, iron, magnesium, potassium, manganese, folate, and zinc. Spinach also helps protect cells from damage and is beneficial for eye health. You’ll want to add this one into your diet in a big way! You can enjoy it raw in salads. Spinach is also great cooked and used for making healthy green smoothies.

Green Peas

These green legumes are nice because they can be eaten raw and cooked if desired. Green peas help lower cholesterol levels and blood pressure while protecting the body from oxidative stress that contributes to chronic disease. They also have fiber, protein, B vitamins, manganese, and other minerals, antioxidants like carotenoids lutein and zeaxanthin, and vitamins A, C, and K. Green peas are great in vegetable soups and stews.


This delicious water-rich fruit is one of the healthiest foods you can eat! It’s loaded with lycopene which helps protect against cancer. Watermelons are also high in vitamin A for healthy eyesight and potassium to help lower blood pressure levels. 

Bell Peppers 

These brightly colored sweet peppers offer many health benefits, including anti-inflammatory properties, cardiovascular support, protection against cancer and rheumatoid arthritis, and eye health. The best part is that bell peppers can be enjoyed raw or cooked into other recipes. You can add chopped red pepper to just about anything to give it a delicious flavor and boost of nutrients.


These red fruits offer many health benefits. Tomatoes contain lycopene, which gives them their vibrant color and is good for cancer-fighting properties. They are also a good source of vitamins C and A, potassium, magnesium, and phosphorus. Tomatoes can be eaten raw as a snack or cooked into sauces, soups, and stews.


Beets are root vegetables high in fiber, antioxidants, vitamins A and C, potassium, manganese, and folate. Beets improve blood flow and lower blood pressure. They also have a significant amount of betaine which helps regulate homocysteine, an amino acid that is linked to cardiovascular disease. Beets can be eaten raw or cooked and have a very earthy flavor. Beets are delicious in salads and make a great addition to vegetable plates.


This sweet and juicy fruit is a good source of fiber, vitamins A and C, potassium, magnesium, and copper. Mangoes help boost the immune system and are beneficial for eye health. They are also high in antioxidants which help protect the body from damage caused by free radicals. Mangoes can be eaten as is or added to smoothies and other recipes.


These orange vegetables are a great source of beta-carotene, fiber, vitamins A and C, potassium, and magnesium. Carrots have been shown to help improve eye health, protect against cancer, and support cardiovascular health. They also contain antioxidants that can help reduce the risk of chronic disease. You’ll want to add carrots to your diet in a big way! 


There are many healthy and delicious uncooked vegan foods that you can add to your diet. These foods offer a wealth of nutritional benefits, including protection against chronic diseases, improved blood flow and lower blood pressure, and cancer-fighting properties. So go ahead and enjoy some fresh fruits and vegetables today!