Including a wide variety of cooked vegetables and raw vegetables in your diet is vital for promoting optimal health. Both raw and cooked vegetables provide you with essential nutrients including potassium, fiber, and folate (folic acid). They’re a great source of vitamins A, C, and E. 

I saw this time and time again in my clinic: over the long-term, diets that are rich in vegetables are associated with a reduced risk of chronic disease, when combined with grass-fed, pasture raised meats and healthy fats. It’s why a varied diet of nutrient-dense foods is a key part of The Myers Way®.

Yet, you may wonder which is healthier: raw vs cooked vegetables. The answer may surprise you! Whether cooked vegetables or raw vegetables are best actually depends on the type of vegetable. Before I discuss the benefits of raw vs cooked vegetables, I’ll let you in on something I’ve been sharing with my community for years. The easiest way to get your vegetables is with my Organic Greens powder!

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Raw Vegetables vs. Cooked Vegetables: Nutritional Differences

Your body breaks down and absorbs nutrients from raw vegetables and cooked vegetables in different ways. Cooked vegetables have a different nutrient quantity and quality than raw vegetables because heating them alters their chemical composition. That can be a good thing!

Several types of nutrients found in raw vegetables are affected by the cooking process.


Minerals such as potassium, calcium, and iron are found in many raw vegetables. By breaking down the vegetable fibers with heat, the nutrients are more readily available and easily absorbed by your body.

Fat-soluble Vitamins and Nutrients

This type of nutrient seeks out fat deposits in the body so that you can retain them for later use. Fat-soluble vitamins including vitamins A, D, E, and K are less likely to be destroyed by the cooking process of raw vegetables. 

Water-soluble Vitamins and Nutrients

Water-soluble vitamins, including vitamins B and C, and antioxidants are absorbed through cell walls and diffuse throughout the bloodstream. Raw vegetables with water-soluble nutrients are more susceptible to heat damage. The higher the heat, the more quickly they degrade.  

Which is Better: Raw Vegetables or Cooked Vegetables? 

Eating raw vegetables provides your body with optimal levels of folate and water soluble vitamins such as vitamin C. These help protect the body against oxidative stress. Raw vegetables can also guard against neurodegenerative diseases, chronic inflammatory disease, and some forms of depression. 

Yet the nutrients in cooked vegetables are actually easier to digest and absorb. The softened fibers of cooked vegetables leads to the release of vitamins E and K, and better mineral absorption. 

The skins protect the vegetable’s nutrients during the cooking process. So if you cook a vegetable that has edible skin, such as zucchini, don’t peel it. Just wash it thoroughly.

The Best Option for 10 Popular Vegetables

You can optimize the vitamins or minerals by preparing vegetables with their nutrients in mind Here’s the scoop on whether or not to cook 10 popular vegetables. I’ll cover the best methods for cooked vegetables later on.


This vegetable is loaded with antioxidants such as lycopene. When heated with a source of fat, the lycopene molecules become easier for your body to absorb into your bloodstream. This is a great cooked vegetable!


If you want to get the most broccoli has to offer, eat this as a raw vegetable. Broccoli’s nutritional value and water-soluble vitamin content significantly decrease when this raw vegetable is exposed to heat and water. 

However, some people are susceptible to the effects of goitrogenic compounds in raw broccoli. Goitrogens can lead to gas and bloating and impact thyroid health. In this case, it is better to cook your broccoli (and any other cruciferous vegetables, including Brussels sprouts). Steam broccoli for 5-7 minutes to limit direct contact with water and heat.


While raw carrots offer more vitamin C, your body absorbs significantly more beta carotene from carrots served as a cooked vegetable. Beta carotene converted to vitamin A in your body supports a healthy immune system and mucus membranes. Because so few fruits and vegetables compare to carrots in terms of beta carotene, I advise cooking your carrots to get the full benefit of the beta carotene.


Similar to broccoli, cauliflower offers you far greater amounts of vitamins when it’s a raw vegetable. It contains protein and water soluble vitamins such as vitamin C, vitamin B1, which all break down under high heat. Like broccoli, cauliflower has goitrogenic compounds so, for those of you who are concerned, opt for it as a cooked vegetable.


For most people, this leafy green is best eaten as a raw vegetable. It’s packed with B vitamins and minerals and one chopped cup of this nutritional powerhouse has about 80 mg of vitamin C. That’s more than the minimum daily recommended value for adults. However, If you are concerned about goitrogens, eat this cruciferous green as a cooked vegetable rather than a raw vegetable.


You can reap the most benefits from onions by eating them as a raw vegetable. Onions are full of B vitamins that support metabolism and contribute to the body’s ability to produce energy. They also contain the sulfur compounds necessary for protein synthesis and glutathione production.


These little gems contain potassium, niacin, zinc, and magnesium. Eating mushrooms as a cooked vegetable can make these nutrients more bioavailable. One cup of cooked, white mushrooms has about twice as much of these nutrients as a cup of raw.


Leafy greens will benefit your body no matter if you eat them as raw or cooked vegetables. However, you absorb the abundant minerals such as calcium, iron, and beta carotene in spinach better when it’s a cooked vegetable. So if you’re on the fence between raw vs cooked spinach, I’d advise opting for cooked.

Sweet Potato

Always enjoy sweet potatoes as cooked vegetables! Sweet potatoes are full of beta carotene and potassium and they have a fiber-rich skin. 

Zucchini or Summer Squash

As long as you keep the skin on, these versatile vegetables are best served as cooked vegetables. Cooked zucchini and summer squash with the skin on provides your body with vitamin A, fiber, and beta carotene.

Ultimately, a diet including both raw vegetables and cooked vegetables provides the most well-rounded supply of vitamins and minerals than any raw food diet. More options mean more variety! Your body needs a variety of nutrients from foods of all types, including raw vegetables and cooked vegetables.

How To Cook Vegetables for Optimal Health 

Here are some of my top tips for getting the most out of any raw or cooked vegetable you choose:

Cook Vegetables Quickly

As a general rule, the less time you expose a vegetable to heat, the more nutrients it keeps. Additionally, the less surface area you expose to heat, the fewer nutrients are lost. So prepare raw vegetables by cutting them in larger chunks until they are al dente, not mushy. Cooking vegetables in the microwave retains one of the highest levels of vitamins, however, I don’t recommend using the microwave unless you are really in a bind for time.

Air Fry

Direct contact with a heat source is one of the ways raw vegetables lose their nutrients during cooking. However, because the fryer’s basket keeps the vegetables protected from the heat source, they can retain a high percentage of their nutrients.


Many cooking methods cause significant losses of chlorophyll, vitamin C, and even protein. Steaming separates vegetables from the direct source of heat and limits contact for optimum nutrient retention. This is one of the very best ways to enjoy cooked vegetables, as between 50 and 90 percent of nutrients can be retained.


While it’s generally best to avoid frying your vegetables, sautéeing in a healthy fat such as olive oil is a good way to retain the nutrients as well as the texture of your cooked vegetables. Just be sure to make it quick and cook until they are just crisp-tender. Feel free to add garlic or spices for extra flavor.

Pressure Cook

Pressure cooking is the top-rated method for cooked vegetables in terms of nutrition retention. In fact, cooked vegetables via pressure cooking retain 90 to 95 percent of their nutrients. Because the steam (and heat) can’t escape, the vegetables can cook quickly at a lower temperature than other methods.

Other Methods for Preparing Vegetables for the Best Nutritive Value


If you do prefer boiled vegetables, save the water! Nutrients such as beta carotene will seep into the water, which you can use to make a sauce for your meal or freeze for later use in soups and gravies.


Get creative using more nutrient-dense, raw vegetables. If you’re bored with a typical green salad, try using raw vegetables such as chopped broccoli, kale, and onion. Clean them thoroughly and toss with olive oil for a delicious side dish.


You can easily include raw vegetables such as spinach or kale in a smoothie. Try using leftover roasted veggies (provided they were only seasoned with salt & pepper). You won’t even know the mild-tasting vegetables are there!

When Should I Eat Cooked Vegetables and Raw Vegetables?

The best way to eat vegetables, whether you opt for cooked vegetables or raw vegetables, is to eat them with every meal. Then, optimize your nutrient intake with the help of supplements such as Organic Greens, and Liposomal Vitamin C.

I created Organic Greens as a nutrient-dense greens powder made with 100% USDA certified organic veggies. It’s rich in the superfoods and phytonutrients that are missing in our modern diets and contains alkaline greens to support detoxification and deliver a boost of antioxidants. When you can’t have raw vegetables or cooked vegetables, or when you simply want to boost your intake, my Organic Greens is an excellent choice.

Additionally, I formulated my Liposomal Vitamin C for optimal bioavailability. This is so important because vitamin C is a powerful antioxidant that facilitates an optimal immune response. Vitamin C supports healthy vascular integrity, circulation, and a balanced blood pressure. It even boosts collagen production for healthy hair, skin, nails, and gut cell wall.

So when you’re not getting enough of this important vitamin from your cooked vegetables or from raw vegetables, Liposomal Vitamin C is the optimal way to ensure you reap all of this vitamin’s benefits.

Is a Choice Between Cooked Vegetables and Raw Vegetables Necessary?

You don’t have to choose between raw vegetables and cooked vegetables. You can make the most of a diet rich in vegetables by eating both. Cooked vegetables or raw vegetables, you won’t get any benefits from either if you don’t eat them. So select the varieties and cooking methods that you like the most!

Raw vs Cooked Vegetables FAQs

Which vegetables are healthier cooked?

Asparagus, carrots, mushroom, spinach, sweet potato, zucchini, and summer squash are best served as cooked vegetables as the heating process makes their nutrients more bioavailable.

What are the health benefits of eating raw vegetables?

Eating raw vegetables provides your body with optimal levels of vitamin C and folate, which help protect your body against oxidative stress. Raw vegetables can also guard against neurodegenerative diseases, chronic inflammatory disease, and some forms of depression.

Do vegetables lose nutrients when cooked?

The nutrients in cooked vegetables are easier for your body to digest and absorb, however some vegetables such as onions and cauliflower offer far greater amounts of nutrients before they are cooked, and should be served as a raw vegetable.