List of Raw Foods Cheat Sheet

A list of raw foods is helpful to use when making raw food meals, salads and smoothies, or just as a reference when in doubt. Refer to a list of vegetables , a list of fruits and other raw foods when starting a raw food diet to ease confusion.

Some raw foods can be consumed in abundance, while others should be enjoyed in moderation, and this can apply differently from person to person based on ones oxidation type, so not everyone will use this list of raw foods in exactly the same way.

If you are a fast oxidizer you typically have high energy and crave fats. On the other hand, a slow oxidizer has low energy levels and craves sweets. Thus, a fast oxidizer should eat a diet predominant in fat and a slow oxidizer should eat mostly from the list of fruits and list of vegetables. I have found this to be true in myself and others.

It is also important to note that while some foods are raw, it does not imply that the food is also healthful. Thus, there are some raw foods that should not be consumed at all and some that should be cooked.

Important: All the foods on these lists should be enjoyed raw, unless otherwise specified.


Foods to eat in abundance:

List of vegetables

List of fruits


Foods to eat in moderation:

Nuts and Seeds

Raw Sprouts

Sprouts are an important food on this list of raw foods and are packed with vitamins, minerals, protein and enzymes. You can make a raw food meal with them by adding them to a salad, making hummus or just eating them alone. They come in many different varieties, but I enjoy the crunchy beans best.

Bean Sprouts: Green, Cow, Speckled, and Bill Jump Peas, Green Lentils, Black, Brown and Beige Garbanzos, Adzuki, Mung, Peanut, Black, Crimson, Eston.

Leafy Sprouts: Clover, Alfalfa, Radish, Fenugreek, Cress, Dill.

Brassica Sprouts: Cabbage, Kale, Broccoli, Cauliflower, Rutabaga, Turnip.

Raw Grains

Raw grains are a good source of protein and calories. They are useful for those who are just starting a raw food diet and cannot tolerate fruit well, but should not continue to be a main source of calories in ones diet for the long term because of their acidity and inferior nutritional value to fruit and vegetables.

Buckwheat groats, Millet, Quinoa, Oats, Wheat, Rye, Barley, Triticale, Spelt, Kamut, Sesame, Amaranth, Hard Winter Wheat

Raw Meat and Dairy

Raw, organic dairy is included on this list of raw foods almost exclusively because it is an excellent source of B12 when eating a raw food diet. Raw flesh can also provide B12 but I only include fish on this list because few people enjoy raw flesh outside of this food group. Raw, organic eggs from cage free hens are also a valuable source of B12 and can be blended into a smoothie.

Fish, Honey, Milk and Cheese (preferably goats), Eggs, Butter.


Foods to avoid:

Certain foods that are raw are not necessarily healthful. This is a list compiled of raw foods that I feel should be avoided, or at least enjoyed in small quantities. Many items on this list have been fermented and are stimulants.

Wine (even organic), vinegar (including apple cider), Chocolate, All Salt, Onions, Garlic, Scallions, Leeks, Mustard, Pepper, Hot peppers, Oils, Sauerkraut.

Read this article on the dangers of vinegar.

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