Home > Blog > Cooked or Raw Vegetables? Learn the Benefits of Both!
By Kristi Friesen, Registered Dietitian at Project Open Hand

What should you consider when picking between cooked and raw vegetables?

There are multiple factors to consider when deciding if a cooked vegetable or raw vegetable is more nutritious, and the answer may be different depending on the situation.

Digestion:  Cooking vegetables makes their cell walls less rigid, which makes it easier to absorb some nutrients and aids in digestion. Raw vegetables can cause bloating and gas for some people but are better tolerated when the veggies are steamed or cooked. The raw vegetables that are easiest to digest are lettuce, spinach, bell peppers and zucchini.

Nutrients: Boiling or cooking vegetables at high temperatures can increase or decrease the nutrients depending on the type of vegetable you are using. For example, it decreases vitamin C and B vitamins which are water soluble.  Carrots contain beta-carotene (an antioxidant that turns into vitamin A), which is increased when cooked. Beta-carotene is also found in broccoli, spinach, sweet potatoes and tomatoes. With tomatoes it gets tricky: the lycopene in tomatoes is better absorbed from cooked tomatoes, yet the vitamin C levels will be decreased from the heat. 

Texture: Certain textures are harsh for people with poor dentition or sores which may discourage them from eating raw vegetables. If you find raw vegetables difficult to consume, try shredded carrots or thinly sliced vegetables.

While there are many changing factors in vegetable nutrients depending on how you prepare them, it is important to remember that variety is key! Vegetables are full of dietary fiber, antioxidants, vitamins and minerals that are vital to supporting your health.

Fill half of your plate with fruits and vegetables daily to reach the recommended 5 to 10 servings of both every day. And remember to have fun with it by preparing them differently and trying veggies you haven’t tried before!

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