Raw-Food Vegetables Guide

At 95kcal calories per 100g, Acorn Squash falls into the Allowed category under Raw-Food guidelines. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 6.8g protein per serving. Within this category, it falls between Peas and Swiss Chard for calories, ranking 44 of 68.

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With 53kcal calories per 100g, Artichoke earns a Allowed classification on Raw-Food. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, artichoke also provides 5.7g fiber per 100g. Within this category, it falls between Butternut Squash and Leeks for calories, ranking 37 of 68.

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With 25kcal calories per 100g, Arugula earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. Among the 68 items in this category, arugula sits at the low end for calories — next closest is Cabbage at 25kcal.

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At 20kcal calories per 100g, Asparagus falls into the Allowed category under Raw-Food guidelines. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, asparagus also provides 2.1g fiber per 100g. Among the 68 items in this category, asparagus sits at the low end for calories — next closest is Capers at 23kcal.

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Beets is classified as Allowed on Raw-Food, with 43kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 2.8g fiber per serving. Within this category, it falls between Snap Peas and Brussels Sprouts for calories, ranking 33 of 68.

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Bell Pepper is classified as Allowed on Raw-Food, with 26kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 2.1g fiber per serving. Among the 68 items in this category, bell pepper sits at the low end for calories — next closest is Pumpkin at 26kcal.

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Bok Choy is classified as Allowed on Raw-Food, with 13kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. Among the 68 items in this category, bok choy sits at the low end for calories — next closest is Celery at 14kcal.

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Broccoli is classified as Allowed on Raw-Food, with 34kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 2.6g fiber per serving. Within this category, it falls between Okra and Kale for calories, ranking 25 of 68.

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Brussels Sprouts is classified as Allowed on Raw-Food, with 43kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 3.8g fiber, which may factor into overall meal planning. Within this category, it falls between Beets and Spaghetti Squash for calories, ranking 34 of 68.

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With 50kcal calories per 100g, Butternut Squash earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. Within this category, it falls between Spaghetti Squash and Artichoke for calories, ranking 36 of 68.

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At 25kcal calories per 100g, Cabbage falls into the Allowed category under Raw-Food guidelines. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, cabbage also provides 2.5g fiber per 100g. Among the 68 items in this category, cabbage sits at the low end for calories — next closest is Cauliflower at 25kcal.

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Capers is classified as Allowed on Raw-Food, with 23kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 3.2g fiber and 2350mg sodium, which may factor into overall meal planning. Among the 68 items in this category, capers sits at the low end for calories — next closest is Spinach at 23kcal.

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Carrots is classified as Allowed on Raw-Food, with 41kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 2.8g fiber, which may factor into overall meal planning. Within this category, it falls between Onion and Snap Peas for calories, ranking 31 of 68.

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With 25kcal calories per 100g, Cauliflower earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. Among the 68 items in this category, cauliflower sits at the low end for calories — next closest is Eggplant at 25kcal.

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Celery is classified as Allowed on Raw-Food, with 14kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. Among the 68 items in this category, celery sits at the low end for calories — next closest is Pickles at 14kcal.

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At 32kcal calories per 100g, Collard Greens falls into the Allowed category under Raw-Food guidelines. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 4g fiber per serving. Within this category, it falls between Mushrooms and Turnip for calories, ranking 22 of 68.

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With 10kcal calories per 100g, Cucumber earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. Among the 68 items in this category, cucumber sits at the low end for calories — next closest is Bok Choy at 13kcal.

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Eggplant is classified as Allowed on Raw-Food, with 25kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 3g fiber per serving. Among the 68 items in this category, eggplant sits at the low end for calories — next closest is Bell Pepper at 26kcal.

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With 149kcal calories per 100g, Garlic earns a Allowed classification on Raw-Food. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, garlic also provides 6.4g protein and 2.1g fiber per 100g. Within this category, it falls between Olives and Plantains for calories, ranking 47 of 68.

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Green Beans is classified as Allowed on Raw-Food, with 40kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 3g fiber per serving. Within this category, it falls between Jicama and Onion for calories, ranking 29 of 68.

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Jalapeño is classified as Allowed on Raw-Food, with 29kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 2.8g fiber, which may factor into overall meal planning. Within this category, it falls between Seaweed and Mushrooms for calories, ranking 20 of 68.

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Jicama is classified as Allowed on Raw-Food, with 38kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 4.9g fiber, which may factor into overall meal planning. Within this category, it falls between Zucchini and Green Beans for calories, ranking 28 of 68.

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With 35kcal calories per 100g, Kale earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 4.1g fiber, which may factor into overall meal planning. Within this category, it falls between Broccoli and Zucchini for calories, ranking 26 of 68.

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Leeks is classified as Allowed on Raw-Food, with 61kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. Within this category, it falls between Artichoke and Brown Rice for calories, ranking 38 of 68.

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At 15kcal calories per 100g, Lettuce falls into the Allowed category under Raw-Food guidelines. This means it is can be eaten raw or prepared below the 118°F threshold. Among the 68 items in this category, lettuce sits at the low end for calories — next closest is Kimchi at 15kcal.

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With 31kcal calories per 100g, Mushrooms earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. Within this category, it falls between Jalapeño and Collard Greens for calories, ranking 21 of 68.

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With 33kcal calories per 100g, Okra earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 3.2g fiber, which may factor into overall meal planning. Within this category, it falls between Turnip and Broccoli for calories, ranking 24 of 68.

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Olives is classified as Allowed on Raw-Food, with 116kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 10.9g fat and 735mg sodium per serving. Within this category, it falls between Swiss Chard and Garlic for calories, ranking 46 of 68.

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At 40kcal calories per 100g, Onion falls into the Allowed category under Raw-Food guidelines. This means it is can be eaten raw or prepared below the 118°F threshold. Within this category, it falls between Green Beans and Carrots for calories, ranking 30 of 68.

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With 75kcal calories per 100g, Parsnip earns a Allowed classification on Raw-Food. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, parsnip also provides 4.9g fiber per 100g. Within this category, it falls between Frozen Vegetables and Peas for calories, ranking 42 of 68.

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With 81kcal calories per 100g, Peas earns a Allowed classification on Raw-Food. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, peas also provides 5.4g protein and 5.7g fiber per 100g. Within this category, it falls between Parsnip and Acorn Squash for calories, ranking 43 of 68.

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Pickles is classified as Allowed on Raw-Food, with 14kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 808mg sodium per serving. Among the 68 items in this category, pickles sits at the low end for calories — next closest is Lettuce at 15kcal.

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Plantains is classified as Allowed on Raw-Food, with 152kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 2.2g fiber per serving. Within this category, it falls between Garlic and White Rice for calories, ranking 48 of 68.

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With 26kcal calories per 100g, Pumpkin earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. Within this category, it falls between Bell Pepper and Seaweed for calories, ranking 18 of 68.

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Radishes is classified as Allowed on Raw-Food, with 16kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. Among the 68 items in this category, radishes sits at the low end for calories — next closest is Canned Tomatoes at 16kcal.

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At 26kcal calories per 100g, Seaweed falls into the Allowed category under Raw-Food guidelines. This means it is can be eaten raw or prepared below the 118°F threshold. Within this category, it falls between Pumpkin and Jalapeño for calories, ranking 19 of 68.

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With 42kcal calories per 100g, Snap Peas earns a Allowed classification on Raw-Food. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 2.6g fiber, which may factor into overall meal planning. Within this category, it falls between Carrots and Beets for calories, ranking 32 of 68.

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At 49kcal calories per 100g, Spaghetti Squash falls into the Allowed category under Raw-Food guidelines. This means it is can be eaten raw or prepared below the 118°F threshold. Within this category, it falls between Brussels Sprouts and Butternut Squash for calories, ranking 35 of 68.

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At 23kcal calories per 100g, Spinach falls into the Allowed category under Raw-Food guidelines. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 2.2g fiber per serving. Among the 68 items in this category, spinach sits at the low end for calories — next closest is Arugula at 25kcal.

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Sun-Dried Tomatoes is classified as Allowed on Raw-Food, with 258kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 14.1g protein and 12.3g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Corn Tortillas at 218kcal.

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Sweet Potato is classified as Allowed on Raw-Food, with 191kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 9.4g fat and 6g fiber per serving. Within this category, it falls between Veggie Chips and Corn Tortillas for calories, ranking 51 of 68.

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At 115kcal calories per 100g, Swiss Chard falls into the Allowed category under Raw-Food guidelines. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, swiss chard also provides 15.5g protein and 250mg sodium per 100g. Within this category, it falls between Acorn Squash and Olives for calories, ranking 45 of 68.

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Tomato is classified as Allowed on Raw-Food, with 302kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 12.9g protein and 16.5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is French Fries at 282kcal.

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Turnip is classified as Allowed on Raw-Food, with 32kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 3.2g fiber, which may factor into overall meal planning. Within this category, it falls between Collard Greens and Okra for calories, ranking 23 of 68.

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Veggie Chips is classified as Allowed on Raw-Food, with 177kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 15.7g protein and 6.3g fat per serving. Within this category, it falls between White Rice and Sweet Potato for calories, ranking 50 of 68.

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At 469kcal calories per 100g, White Potato falls into the Allowed category under Raw-Food guidelines. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, white potato also provides 18.2g fat and 4.8g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Granola at 464kcal.

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Zucchini is classified as Allowed on Raw-Food, with 35kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 951mg sodium per serving. Within this category, it falls between Kale and Jicama for calories, ranking 27 of 68.

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Granola is classified as Limited on Raw-Food, with 464kcal calories per 100g. This means it is sometimes raw and sometimes cooked depending on preparation. It also contains 9.8g protein and 17.6g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Crackers at 433kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Bread is classified as Not Allowed on Raw-Food, with 259kcal calories per 100g. This means it is typically cooked above 118°F or only safe with heat. It also contains 8.5g protein and 5.8g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Sun-Dried Tomatoes at 258kcal.

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With 64kcal calories per 100g, Brown Rice earns a Not Allowed classification on Raw-Food. This means it is typically cooked above 118°F or only safe with heat. It also contains 2.5g fiber, which may factor into overall meal planning. Within this category, it falls between Leeks and Tomato Soup for calories, ranking 39 of 68.

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At 342kcal calories per 100g, Bulgur falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 12.3g protein and 12.5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Pretzels at 338kcal.

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Canned Tomatoes is classified as Not Allowed on Raw-Food, with 16kcal calories per 100g. This means it is typically cooked above 118°F or only safe with heat. Among the 68 items in this category, canned tomatoes sits at the low end for calories — next closest is Sauerkraut at 19kcal.

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Corn Tortillas is classified as Not Allowed on Raw-Food, with 218kcal calories per 100g. This means it is typically cooked above 118°F or only safe with heat. It also contains 5.7g protein and 6.3g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Sweet Potato at 191kcal.

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With 376kcal calories per 100g, Couscous earns a Not Allowed classification on Raw-Food. This means it is typically cooked above 118°F or only safe with heat. It also contains 12.8g protein and 5g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Wild Rice at 357kcal.

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Crackers is classified as Not Allowed on Raw-Food, with 433kcal calories per 100g. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 14.2g protein and 13.4g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Popcorn at 384kcal.

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At 335kcal calories per 100g, Farro falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 13.7g protein and 10.7g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Flour Tortillas at 306kcal.

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At 306kcal calories per 100g, Flour Tortillas falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 8.2g protein and 8g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Tomato at 302kcal.

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At 282kcal calories per 100g, French Fries falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 14.1g fat and 3.5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Bread at 259kcal.

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With 72kcal calories per 100g, Frozen Vegetables earns a Not Allowed classification on Raw-Food. This means it is typically cooked above 118°F or only safe with heat. It also contains 4g fiber, which may factor into overall meal planning. Within this category, it falls between Tomato Soup and Parsnip for calories, ranking 41 of 68.

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Kimchi is classified as Not Allowed on Raw-Food, with 15kcal calories per 100g. This means it is typically cooked above 118°F or only safe with heat. It also contains 498mg sodium, which may factor into overall meal planning. Among the 68 items in this category, kimchi sits at the low end for calories — next closest is Radishes at 16kcal.

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At 384kcal calories per 100g, Popcorn falls into the Not Allowed category under Raw-Food guidelines. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, popcorn also provides 9.7g protein and 2.9g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Couscous at 376kcal.

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Potato Chips is classified as Not Allowed on Raw-Food, with 532kcal calories per 100g. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 6.4g protein and 34g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Tortilla Chips at 472kcal.

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With 338kcal calories per 100g, Pretzels earns a Not Allowed classification on Raw-Food. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, pretzels also provides 8.2g protein and 203mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Farro at 335kcal.

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Sauerkraut is classified as Not Allowed on Raw-Food, with 19kcal calories per 100g. This means it is typically cooked above 118°F or only safe with heat. It also contains 2.9g fiber and 661mg sodium, which may factor into overall meal planning. Among the 68 items in this category, sauerkraut sits at the low end for calories — next closest is Asparagus at 20kcal.

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At 71kcal calories per 100g, Tomato Soup falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 377mg sodium per serving. Within this category, it falls between Brown Rice and Frozen Vegetables for calories, ranking 40 of 68.

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With 472kcal calories per 100g, Tortilla Chips earns a Not Allowed classification on Raw-Food. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, tortilla chips also provides 7.1g protein and 20.7g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is White Potato at 469kcal.

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At 164kcal calories per 100g, White Rice falls into the Not Allowed category under Raw-Food guidelines. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, white rice also provides 6.5g protein and 3.7g fiber per 100g. Within this category, it falls between Plantains and Veggie Chips for calories, ranking 49 of 68.

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Wild Rice is classified as Not Allowed on Raw-Food, with 357kcal calories per 100g. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 14.7g protein and 6.2g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Bulgur at 342kcal.

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