What are examples of unprocessed food?

November 25, 2025 •

4 min read

In a 2019 study, participants eating an unprocessed diet consumed approximately 500 fewer calories per day and lost weight, compared to those consuming highly processed foods. Understanding what are examples of unprocessed food is a critical first step towards adopting a healthier, more nutrient-rich diet for long-term wellness.

Quick Summary

Unprocessed foods are in their natural or minimally altered state, retaining maximum nutritional value. Common examples include fresh produce, whole grains, and lean proteins, which support better digestion and overall health.

Key Points

Fruits and Vegetables: Fresh and frozen produce are prime examples of unprocessed foods, packed with vitamins, minerals, and fiber in their most natural state.
Whole Grains and Legumes: Grains like quinoa and brown rice, along with legumes such as lentils and beans, offer complete nutrition, unlike their refined counterparts.
Lean Proteins and Fats: Unprocessed meat, fish, eggs, and healthy fats from avocados, nuts, and seeds provide essential nutrients without unnecessary additives.
Read the Label: The easiest way to identify unprocessed options is to look for a short list of recognizable, natural ingredients, and avoid items with many artificial additives.
Prioritize the Perimeter: Most grocery stores stock unprocessed food like fresh produce and dairy on the outer aisles, making it easy to focus your shopping efforts.
Supports Weight and Health: A diet rich in unprocessed foods is linked to better weight management, improved digestion, and a reduced risk of chronic diseases.

An unprocessed food is defined as one that is in its whole, natural state, with no added ingredients or significant industrial alterations. This contrasts sharply with highly or ultra-processed foods, which are often laden with added sugars, fats, salt, and preservatives and are formulated to be hyper-palatable. Choosing unprocessed options is a direct route to consuming more vitamins, minerals, fiber, and antioxidants, and reducing the intake of harmful additives.

Fruits and Vegetables

Fresh and frozen fruits and vegetables are the cornerstone of an unprocessed diet. They are consumed in their natural state or with minimal alterations like washing, peeling, or freezing without additives. Their nutritional integrity is maintained, offering a full spectrum of vitamins, minerals, and dietary fiber.

Examples of Unprocessed Fruits

Berries: Blueberries, strawberries, raspberries.
Citrus: Oranges, lemons, limes, grapefruit.
Tree Fruits: Apples, pears, peaches, plums.
Tropical Fruits: Bananas, pineapple, mangoes.
Avocados: Though technically a fruit, avocados are rich in healthy fats.

Examples of Unprocessed Vegetables

Leafy Greens: Spinach, kale, lettuce.
Cruciferous: Broccoli, cauliflower, Brussels sprouts.
Root Vegetables: Carrots, beets, sweet potatoes.
Other: Bell peppers, cucumbers, tomatoes, garlic, onions.

Whole Grains and Legumes

Unlike refined grains which have their bran and germ removed, whole grains retain all three parts of the seed, providing more fiber and nutrients. Legumes are another plant-based powerhouse, rich in protein and fiber.

Examples of Unprocessed Grains

Quinoa: A complete protein pseudocereal.
Brown Rice: Less processed than white rice.
Oats: Rolled or steel-cut, without added sugars.
Barley and Farro: Chewy grains perfect for soups and salads.

Examples of Unprocessed Legumes

Beans: Black beans, kidney beans, cannellini beans.
Lentils: Red, green, or brown lentils.
Chickpeas: Versatile for hummus or salads.
Edamame: Whole, immature soybeans.

Lean Proteins and Healthy Fats

Protein and healthy fats are essential for building muscle and providing energy. Unprocessed sources ensure you get these nutrients without artificial additives.

Examples of Unprocessed Proteins

Meat: Fresh cuts of beef, pork, and poultry.
Fish and Seafood: Salmon, tuna, and other fresh or frozen seafood.
Eggs: A whole-food protein source.
Plain Dairy: Unsweetened yogurt, milk, and certain cheeses.
Plant-Based: Tofu and tempeh from unprocessed soybeans.

Examples of Unprocessed Healthy Fats

Nuts: Almonds, walnuts, pistachios.
Seeds: Chia seeds, flaxseeds, sunflower seeds.
Avocados: Rich in monounsaturated fats.
Oils: Cold-pressed olive oil or avocado oil.

Unprocessed vs. Ultra-Processed: A Comparison

To highlight the importance of choosing whole foods, it is helpful to compare them directly with their ultra-processed counterparts. This table illustrates the fundamental differences in ingredients and nutritional value.


Feature	Unprocessed/Minimally Processed Food	Ultra-Processed Food
Ingredients	Whole foods in their natural state or with minimal changes (e.g., fresh apples, plain yogurt, dried lentils).	Industrial formulations with many extracted and modified ingredients (e.g., apple-flavored snack cakes, fruit-on-the-bottom yogurt, instant lentil soup mixes).
Processing	Washing, chopping, freezing, drying, pasteurization.	Multiple industrial steps involving hydrogenation, molding, and adding chemicals.
Additives	None added.	Added sugars, salts, fats, colors, flavors, and preservatives.
Nutrient Density	High in natural vitamins, minerals, and fiber.	Low nutrient density; nutrients are often synthetic and added back.
Convenience	Can require more preparation time.	Designed for maximum convenience and long shelf life.
Health Impact	Promotes digestive, metabolic, and overall health.	Associated with increased risk of chronic diseases, weight gain, and poor gut health.

How to Incorporate Unprocessed Foods into Your Diet

Adopting a diet rich in unprocessed foods can be a smooth transition. Start with small, manageable swaps to build sustainable habits over time.

Simple Swaps

Breakfast: Swap sugary breakfast cereal for a bowl of plain oatmeal topped with fresh fruit and nuts.
Snacks: Replace packaged snacks like chips and cookies with whole fruits, raw vegetables with hummus, or a handful of unsalted nuts.
Side Dishes: Use brown rice or quinoa instead of white rice or refined pasta.
Cooking from Scratch: Prepare your own meals using whole ingredients to control what goes in, rather than relying on frozen dinners or meal kits.

How to Identify Unprocessed Foods at the Store

Making informed choices starts with a simple scan. Following these tips will help you navigate the grocery store more effectively.

Shop the Perimeter: Most unprocessed foods like fresh produce, meat, and dairy are located on the outer aisles of the supermarket.
Read the Ingredients List: Look for products with minimal ingredients and items you recognize. A good rule of thumb is a short list of five ingredients or fewer.
Avoid Additives: If a package contains unfamiliar additives, preservatives, dyes, or flavor enhancers, it's likely a more processed option.
Look for Cues: Labels like "100% whole grain," "no added sugars," or "organic" can indicate a less processed product, though label scrutiny is still advised.

Conclusion

Making the switch to a diet filled with unprocessed foods is one of the most effective strategies for improving your overall health. By focusing on whole, natural ingredients like fresh produce, whole grains, legumes, and lean proteins, you can increase your intake of essential nutrients and fiber while drastically reducing added sugars, unhealthy fats, and preservatives. While ultra-processed options are convenient, the long-term benefits of a whole-foods-based diet, including better digestion, weight management, and reduced risk of chronic disease, far outweigh the convenience. Start with small changes today and see how easy it is to embrace real food for a healthier, more vibrant life.

For more information on the impact of different food processing levels on health, a valuable resource is this article from the British Heart Foundation: What are whole foods? - BHF.

Frequently Asked Questions

Unprocessed foods are in their completely natural state, such as a raw apple. Minimally processed foods, like pre-cut fruit or washed spinach, have undergone slight alterations for convenience or preservation but retain most of their nutritional value.

No. While highly or ultra-processed foods are often unhealthy due to added ingredients, minimally processed foods (e.g., canned beans without added salt, pasteurized milk) are considered healthy and can be part of a balanced diet.

Excellent examples of unprocessed fruits include fresh berries, apples, bananas, citrus fruits, and avocados. Choosing fresh or plain frozen fruit without added sugars is key.

Examples of unprocessed vegetables include fresh or frozen spinach, kale, broccoli, carrots, sweet potatoes, and bell peppers. These are nutritious whether eaten raw, steamed, or roasted.

Common examples include fresh cuts of meat, fresh or frozen fish, eggs, plain dairy products like unsweetened yogurt, and plant-based options like tofu, tempeh, and legumes.

Brown rice is considered a minimally processed whole grain, retaining its bran, germ, and endosperm. This is a much healthier option than white rice, which is highly refined.

To identify unprocessed foods, focus on the produce and meat sections (the store's perimeter). Also, read ingredient labels and prioritize products with very short ingredient lists, consisting of only recognizable foods.