What are considered raw fruits? The definitive guide

For those following a raw food diet, a food is only considered 'raw' if it has not been heated above 104–118°F (40–48°C). This temperature threshold is the primary distinction for what are considered raw fruits, ensuring they are eaten in a state as close to natural as possible, without significant cooking or processing.

Quick Summary

A fruit is defined as raw if it is in its natural, unprocessed state and has not been heated significantly. This includes fresh produce, flash-frozen fruit, and certain types of dried fruit processed at low temperatures.

Key Points

• Definition: Raw fruits are minimally processed and unheated above 104–118°F, preserving natural enzymes and nutrients.

• Frozen is Raw: Flash-frozen fruit is considered raw because the freezing process does not involve cooking, effectively locking in nutrients from the peak harvest.

• Dried Depends: A dried fruit is only raw if it was dehydrated at a low temperature. High-heat drying or pasteurization renders it non-raw.

• Nutrient Retention: Raw fruits typically contain more water-soluble vitamins like Vitamin C, which can be degraded by heat during cooking.

• Enhanced Absorption: Cooking can increase the bioavailability of some antioxidants, such as lycopene in tomatoes, making them easier for the body to absorb.

• Safety First: Always wash fresh fruits thoroughly to remove surface bacteria and be aware that some fruits, like elderberries, are toxic when raw.

Defining a Raw Fruit

At its core, a raw fruit is one that remains in its natural, unadulterated state. For many raw food enthusiasts, this means the fruit has not been subjected to heat above a specific low-temperature threshold, typically around 104–118°F (40–48°C). This minimal processing is believed to preserve the fruit's natural enzymes and nutritional profile, which can be altered or destroyed by cooking. Unlike many foods that require a 'kill step' of high heat to ensure microbiological safety, most fruits are naturally low in pH, which helps inhibit bacterial growth, making them generally safe to consume raw.

The Importance of Minimal Processing

The term 'unprocessed' is central to the definition of a raw fruit. Fresh fruits, picked and simply washed, are the most obvious examples. However, minimal processing that doesn't involve high heat can still allow a fruit to be considered raw. This includes methods such as soaking, sprouting, and blending. It's the application of heat that fundamentally changes a fruit's raw status. This is why flash-frozen fruits, which are frozen immediately after harvesting to lock in nutrients, are still widely considered raw, as the freezing process does not involve cooking.

Raw Fruit vs. Other Fruit Preparations

Understanding the key differences between raw, cooked, and processed fruits is crucial for those interested in their nutritional impact. Processing methods can alter more than just the temperature; they can also significantly change a fruit's texture, sugar concentration, and nutrient content.

Common Raw Fruits

Most fruits found in the produce aisle are considered raw and ready for consumption after a thorough wash. Examples include:

• Apples
• Bananas
• Berries (strawberries, blueberries, raspberries)
• Citrus fruits (oranges, lemons, limes)
• Grapes
• Mangoes
• Melons (watermelon, cantaloupe)
• Peaches and plums
• Tomatoes (botanically a fruit)
• Avocados

The Raw vs. Cooked Nutrition Debate

The nutritional differences between raw and cooked fruits are a key topic for health-conscious consumers. While the changes are often minimal for most fruits, certain factors are worth noting.

Raw Fruits

• Higher Water-Soluble Vitamins: Fruits eaten raw generally contain higher levels of heat-sensitive vitamins like Vitamin C and some B vitamins, which can be lost during the cooking process.
• Active Enzymes: The natural enzymes present in raw fruits remain active. While the body produces its own digestive enzymes, raw food advocates believe these food-based enzymes aid digestion.
• High Fiber and Hydration: Raw fruits maintain their original fiber and water content, which aids digestion and promotes a feeling of fullness.

Cooked Fruits

• Increased Bioavailability of Antioxidants: For some fruits, cooking can actually increase the body's ability to absorb certain nutrients. For example, cooked tomatoes yield higher levels of the antioxidant lycopene.
• Easier to Digest: The cooking process can soften fibers and break down plant cell walls, making some fruits and vegetables easier for some people to digest.
• Altered Nutrient Profile: While some nutrients are enhanced, others like Vitamin C are often reduced during cooking.

Comparison of Raw vs. Cooked Fruit

Feature	Raw Fruit	Cooked Fruit
Processing	Unheated or minimally processed below 118°F (48°C).	Heated above 118°F (48°C).
Vitamin C	Generally higher levels due to heat sensitivity.	Reduced or degraded, especially during boiling.
Enzyme Content	Natural enzymes remain active and are not denatured.	Enzymes are deactivated by heat.
Fiber	Retains original structure and content.	Can soften, making it easier to digest for some.
Antioxidants	Antioxidants are present.	Some antioxidants, like lycopene in tomatoes, become more bioavailable.
Digestion	Requires more energy for the body to break down raw fibers.	Can be easier to digest due to softened fibers.

The Case of Frozen and Dried Fruits

While fresh fruits are unambiguously raw, the status of frozen and dried fruits is more nuanced and depends on the specific processing methods.

Are Frozen Fruits Raw?

Yes, frozen fruits are considered raw. They are typically harvested at peak ripeness and then flash-frozen, a process that preserves their nutrients without heating. This makes frozen fruit an excellent and affordable raw option, especially for items like berries that are seasonal when fresh.

Are Dried Fruits Raw?

This is where the distinction is crucial. Dried fruits are considered raw only if they have been dehydrated at or below the 104–118°F threshold. Sun-dried fruits can fall into this category, but many commercially dried fruits use higher temperatures to speed up the process. If a raw-food diet is the goal, it is vital to check the product label to ensure it was processed at a low temperature.

Essential Food Safety for Raw Fruit

While most raw fruits are safe, handling them properly is key to minimizing health risks. Raw fruits are considered 'ready-to-eat' foods, but they can still become contaminated.

• Wash thoroughly: Always wash fresh fruits under running water before eating to remove dirt and surface pathogens.
• Beware of unpasteurized products: Unpasteurized fruit products like juices can pose a food safety risk. For fruit juices, pasteurization is the process that removes potential pathogens.
• Identify poisonous fruits: Not all fruits are safe to eat raw. For example, elderberries are toxic when raw and must be cooked before consumption.

Conclusion

What are considered raw fruits are those that have not been heated above a specific low temperature, allowing them to retain their natural enzymes, vitamins, and fiber. This definition extends beyond just fresh produce to include flash-frozen fruits and properly dehydrated versions. While raw fruits offer nutritional benefits like high levels of Vitamin C, some cooked fruits provide more bioavailable antioxidants. Ultimately, a balanced diet incorporating a wide variety of fresh, frozen, and minimally processed fruits is recommended for optimal health. When choosing your fruits, understanding their journey from the farm to your plate is the first step toward informed and healthy eating choices.

For more information on the health benefits of both raw and cooked foods, consult resources like Healthline's article on the subject: Is Raw Food Healthier Than Cooked Food?.

Frequently Asked Questions

Is frozen fruit considered raw?

Yes, frozen fruit is considered raw. It is typically flash-frozen after being picked and washed, a process that preserves nutrients without involving heat, so it fits the criteria for raw food.

Can you eat all raw fruits safely?

While most fruits are safe to eat raw, some, like elderberries, contain toxins when uncooked and must be prepared with heat. It is also essential to wash all fruits thoroughly to remove surface contaminants.

Are dried fruits raw?

Dried fruits are only raw if they have been dehydrated at or below the 104–118°F temperature threshold. Commercially produced dried fruits often use higher heat and are not considered raw.

Do raw fruits have more nutrients than cooked fruits?

Raw fruits retain more heat-sensitive nutrients like Vitamin C and B vitamins. However, some cooked fruits, like tomatoes, offer more bioavailable antioxidants.

What is the primary factor that makes a fruit 'not raw'?

The primary factor is significant heat processing, typically heating the fruit above 118°F (48°C). This process denatures enzymes and can alter the nutritional composition.

Are canned fruits considered raw?

No, canned fruits are not considered raw. The canning process involves high temperatures to preserve the fruit and ensure safety, which takes them out of the raw category.

Are smoothies made with frozen fruit considered raw?

Yes, if made with raw ingredients, a smoothie that includes flash-frozen fruit is still considered raw, as the freezing process did not involve cooking.