Raw vs. Cooked – Which Contains More Vitamins and Minerals?

Let’s finally put an end to the debate of raw vs. cooked.

Of course, in the grand scheme of a well-balanced, nutrient-dense, varied, whole foods diet, the cooked vs. raw debate isn’t that critical for most people.

The answer isn’t as simple as “raw is always better” or “cooked is always better.” As with most nutrition science, it depends on several factors. Some vitamins are destroyed in cooking, while others become easier to absorb (a.k.a. more “bioavailable”).

Here is the skinny on vitamins and minerals in raw foods versus cooked foods.

Foods to eat raw

As a general rule, water soluble nutrients, like vitamin C and the B vitamins, found mostly in fruits and vegetables, are best eaten raw.

The reason why is two-fold.

First, when these nutrients are heated, they tend to degrade; this is from any heat, be it steaming, boiling, roasting, or frying. Vitamin C and the B vitamins are a bit more “delicate” and susceptible to heat than many other nutrients.

Of course, the obvious way to combat these nutrient losses is to eat foods high vitamin C and B vitamins in their raw form (like in an awesome salad or a smoothie) or to cook them for as short a time as possible (like quickly steaming or blanching).

Fun fact: Raw spinach can contain three times the amount of vitamin C as cooked spinach.

The second reason why foods high in vitamin C and the B vitamins are best eaten raw is that they’re “water soluble.” So, guess where the vitamins go when they’re cooked in water? Yes, they’re dissolved right into the water; this is particularly true for fruits and veggies that are boiled and poached but even for foods that steamed as well.

Of course, if you’re a savvy health nut, you’ll probably keep that liquid to use in your next soup or sauce to preserve those nutrients that are left after cooking. Just don’t overheat it or you may lose what you were aiming to keep.

But, how much loss are we talking about? Well, of course, it ranges but can go from as low as 15%, up to over 50%.

In short, the water soluble vitamins like vitamin C and the B vitamins degrade with heat and some of what’s left over after they’re heated dissolves into the cooking water. So be sure to cook your fruits and veggies as little as possible, and keep that cooking water to use in your next recipe. Steaming your vegetables would be the best cooking method to preserve most of the nutrients.

Soaking nuts and seeds

Regarding raw nuts and seeds, it may be beneficial to soak them. Soaking nuts and seeds (for several hours at room temperature) allows some of the minerals to become “unlocked” from their chemical structure, so they’re more absorbable.

Foods to eat cooked

Cooking certain orange and red “beta-carotene rich” veggies (e.g. tomatoes, bell peppers, carrots, & sweet potatoes) can help make this pre-vitamin A compound more absorbable.

Fun fact: One study found that absorption of beta-carotene was 6.5 times greater in stir-fried carrots than in raw carrots!

Of course, eating your fat-soluble vitamins like vitamin A, D, E and K with a bit of fat will help you to absorb more of them, so that’s one factor to consider.

One vegetable that’s best eaten both raw and cooked


And I’m not just saying this to get everyone to eat it any way possible (although, I would love for this to happen…unless you’re allergic, of course).

Spinach contains so many beneficial compounds that it’s great eaten both raw and cooked.

Eating raw spinach preserves the water-soluble vitamins C & the B vitamins.

Eating spinach cooked allows the pre-vitamin A, as well as some of the minerals like iron to be better absorbed. Not to mention how much spinach reduces in size when it’s cooked, so it’s easier to eat way more cooked spinach than raw spinach.


The old nutrition philosophy of making sure you get a lot of nutrient-dense whole foods into your diet holds true. Feel free to mix up how you eat them, whether you prefer raw or cooked just make sure to include them in your diet.


  1. William L. Baumner III on June 14, 2019 at 10:35 am

    Always love your articles Liat. So helpful and beneficial.
    Thank you for them.
    Bill Baumner

    • beewell_bv38af on June 14, 2019 at 12:45 pm

      You’re most welcome Bill! Thank you for your feedback

  2. Nick Skillen on June 14, 2019 at 2:26 pm


    Thanks so much, very helpful and very much appreciate your thoughts and expertise!

    Nick Skillen

    • beewell_bv38af on June 14, 2019 at 4:03 pm

      Thank you Nick, I appreciate your feedback and I’m glad you are enjoying reading my blogs 😊😊

  3. Luz on June 14, 2019 at 10:35 pm

    thank you for the great information , I will start using your advice. With the seeds and my veggies. Great information thanks.

    • beewell_bv38af on June 14, 2019 at 11:30 pm

      My pleasure! I’m pleased to hear you have found the article informative and helpful😃

  4. Anne C on June 15, 2019 at 2:36 pm

    Your articles and emailings always get me back on track Liat. Thank you! 🍎🥑🍠🥭🥒🥦🥬

    • beewell_bv38af on June 15, 2019 at 6:33 pm

      It is fantastic Anne! It is the primary goal of sending those articles; to help you attain and maintain optimal health!! 🍏🍓😀

  5. Dea on May 6, 2020 at 3:28 pm

    I love spinach, cooked, raw or in my morning smoothies 🙂

    • beewell_bv38af on May 6, 2020 at 11:45 pm

      That’s fantastic Dea!

  6. John Ventimeglia on May 8, 2020 at 12:53 am

    good article… I never thought about saving the water for soup. I wonder how cooking in a pressure cooker affects nutrients.? It is higher temperature, but far less time cooking… it is advertised as being healthier.

    • beewell_bv38af on May 8, 2020 at 4:51 am

      Thank you John. Since pressure cooking doesn’t require a much higher temperature and shortens the cooking time, there is less time for nutrient loss.Also, it destroys some of the anti-nutrients (lectins and phytic acid found in some greens, beans and grains) and allows for better nutrients absorption.

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