25 foods you didn't know you could eat raw (2024)

Food you can eat raw

Some foods are healthier if you eat them raw rather than cooking them, while others just taste better. Here’s a list of some of the foods you would traditionally cook but can actually eat raw.

Steak

Eating raw meat like beef carpaccio and steak tartare is becoming more popular but still has some people squirming. Like most things you pay good money for, leave it to a well-seasoned chef to prepare it because they'll use high-quality meat.

Lentils

Sprouted lentils are a source of protein that can be eaten raw. To eat them raw they must be sprouted by soaking them overnight. Once they’ve been soaked, rinse the lentils well and place them in a sprouting jar or sieve for two to five days, rinsing twice a day until little tails appear.

Bee pollen

Bee pollen can be eaten raw unless you’re allergic to bees or their pollen. It’s one of the best raw superfoods. It contains over 96 different nutrients, including every essential nutrient to human life. Have it in a smoothie, on a salad or eat it plain.

Rice

Wild rice is an aqueous grass that can be eaten raw by soaking it for about three days, changing the water at least twice a day. That’s all the preparation needed. It can be used for nice light summery salads.

Squash

Like summer squash or courgettes, winter squash can also be eaten raw. Butternut squash can be sliced into layers in a raw lasagna or ravioli. It can be spiralized or blended as a raw alternative to pumpkin puree for a raw pumpkin pie or in a smoothie.

Chicken

Most people know and have been told that they should never eat raw or pink chicken but in Japan chicken sashimi isn’t a big deal. You can’t just eat any raw chicken because the way it is farmed in large quantities and butchered under less than ideal conditions increases its risk of salmonella. Restaurants that source chickens from farms with organic, free-range and exceptionally sanitary practices when processing are a safer bet.

Parsnips

Similar to carrots, parsnips are sweet and snappy and can be eaten raw. They can be used in salads or on a vegetable and dip platter.

Brussels sprouts

They’re not everyone’s cup of tea but Brussels sprouts don’t have to be eaten cooked. They can be eaten raw shredded or shaved.

Sunchoke

Sunchoke, or Jerusalem artichoke, is a vegetable that can be shaved and tossed in salads raw for added crunch. It has become popular in recent years and now appears more at farmers markets and on restaurant menus.

Fish

The safest way to eat raw fish is if it’s been frozen because it makes sure any parasites have been killed. Just refrigerating raw fish before eating it is risky as the parasites lived in an aquatic environment and could survive in a fridge. The most popular raw fish-based meals are sushi and ceviche.

Celery root

A shredded raw celery root has a mild celery flavor and is extra crispy, making it the perfect addition to coleslaw.

Pork

Pork is eaten raw all the time. It’s eaten cured as hard salami, capicola and prosciutto. Pork used to be full of parasites but the disease that once existed in pigs was bred out. A popular raw pork dish eaten in Germany is called Mett, which is a minced pork spread flavored with salt, pepper and garlic or caraway.

Beets

Before eating raw beets you should scrub and grate them or slice them as thinly as possible. The greens are also quite nutritious and can also be incorporated into your meal as well. Raw beets are best served in slaws or salads.

Asparagus

Although asparagus has more cancer-fighting antioxidants once it is cooked, you can eat it raw. Shaving the stalks into strips is a good base for a light fresh salad.

Bok choy

Not doing anything to bok choy and just throwing it into salads with other leafy greens or cooked grains is a good way to eat it. It has tender, lettuce-like leaves and crisp, crunchy stalks.

Rhubarb

Normally pickled or baked into pies, rhubarb contains a poison known as oxalic acid. This only becomes a concern, however, when eaten in large amounts. To eat it raw all the leaves must be taken off. Dipping the stalk in sugar or some other sweetner, such as honey, maple syrup or agave nectar, is a way to mellow its tartness.

Artichokes

Baby artichokes are the best choice if you want to eat them raw because they don't have the inedible choke in the center that needs to be scooped out. The best way to prevent cut artichokes from browning is to toss them in lemon juice.

Seaweed

Fresh seaweed is made up of about 80% to 90% water and is one of the greatest sources of chlorophyll. Edible algae, particularly nori, is extremely high in water-soluble vitamins and minerals, which are easily absorbed into the bloodstream. They're also a good source of iron, calcium and iodine.

Collard greens

Collard greens are similar to cabbage, kale and broccoli. They’re high in vitamins K, A and C and also high in calcium. Eating collard greens is said to be good for the cardiovascular system, and it may lower the chances of developing cancer.

Ackee

The national fruit of Jamaica is a food staple in many Jamaican diets and is rich in essential fatty acids, Vitamin A, zinc and protein. It must be eaten ripe and the black seeds must be avoided at all costs.

Seafood

Shiokara is a Japanese cuisine that doesn’t sound too appetizing but is a popular raw dish. It’s made with pieces of meat taken from various sea creatures, served in a brown, thick paste of their own salted and fermented organs.

Eggs

Eating raw eggs is believed to give you a protein boost and some athletes put them in their protein shakes before working out. Although some people fear that there’s a risk of salmonella poisoning if they eat raw eggs, the risk is very low. An alternative to real raw eggs is to eat liquid eggs which are pasteurized and ready to eat.

Potato

Although eating raw potatoes doesn’t sound too appetizing, you can eat them. Any green potatoes should be avoided because Glycoalkaloids found in them can cause diarrhea or, more seriously, put you in a coma.

Mushrooms

Not everyone likes mushrooms cooked let alone raw but they are very good for you. They can be tossed in oil, salt and garlic or dehydrated. There are about ten types of mushrooms that can be eaten raw including shiitake, portobello and button.

Nutmeg

This spice is not dangerous when eaten raw so long as it's eaten in moderation. Taking in extreme quantities may end in myristicin poisoning, which can cause memory loss and visual distortion.