With so much dietary focus on fresh, whole foods, you might get the impression that raw vegetables are more nutritious than their cooked counterparts. While it’s true that some cooking techniques can diminish some nutrients in veggies, others may help retain and improve them.e60dc2a1-f33c-4a05-9b50-8e3e8e59762986140906-746e-4b1f-9385-9ba44350eb3b To get the most out of the veggies you consume, it pays to learn the best ways to prepare them. Learn more about how these 11 cooking methods may impact the potency of the vitamins and minerals found in fresh produce. That said, eating veggies in almost any form — battered and deep fried is one exception — is much healthier than leaving them off your plate.
Do Raw or Cooked Vegetables Have More Nutrients? Raw vs. Cooked Nutrient levels change in a vegetable once the food is cooked because cooking alters food on a chemical level, which impacts nutrient density. But both raw and cooked vegetables are rich in many different nutrients, including:e60dc2a1-f33c-4a05-9b50-8e3e8e597629814ad125-86e3-4750-b7ef-82cd0cad4483 Fiber Calcium Potassium Magnesium Vitamin A Vitamin C B vitamins Iron Vitamin K Vitamin E “Fresh and cooked vegetables both play an important role in a balanced diet,” says Sharniquia White, RDN , a trained chef and nutrition expert in Greensboro, North Carolina. “Raw vegetables often provide the highest levels of heat-sensitive vitamins like vitamin C and some B vitamins, while cooking can enhance the absorption of others, like vitamin A.” Longer cooking times for veggies can reduce the nutritional quality, but some veggies are also more susceptible to nutrient changes from cooking than others. Vegetables That Tend to Lose More Nutrients When Cooked Some vegetables that are likely to be negatively impacted by cooking include: Broccoli and spinach: These tend to lose vitamin C.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b8c89595-acd9-45c8-8295-4fa88960b875 Greens like chard, crown daisy, and mallow: Research shows that cooked greens often lose vitamin K.e60dc2a1-f33c-4a05-9b50-8e3e8e59762989fcdb6b-d336-4d5e-a07b-c50372106a73 Potatoes, sweet potatoes, and carrots: These root veggies may lose vitamin E with cooking.e60dc2a1-f33c-4a05-9b50-8e3e8e59762989fcdb6b-d336-4d5e-a07b-c50372106a73 Vegetables With Higher Nutrient Bioavailability After Cooking On the other hand, cooking gives some veggies a boost in nutritional bioavailability. Here are some vegetables that may be enhanced by cooking. Tomatoes By breaking down plant cell walls, cooking increases the bioavailability of beta-carotene in carrots and lycopene in tomatoes , says Karolin Saweres, RDN , the founder of My Nutrition and Me, a weight management and disease prevention practice based in Cincinnati.e60dc2a1-f33c-4a05-9b50-8e3e8e59762989fcdb6b-d336-4d5e-a07b-c50372106a73 Asparagus Cooking asparagus increases its levels of antioxidant phenolic compounds.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931d97ab0-10f5-4306-af38-68430c7b2573 Mushrooms Microwaving or grilling mushrooms may enhance their antioxidant activity, too.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931d97ab0-10f5-4306-af38-68430c7b2573 Carrots Though some nutrients in carrots may decrease with cooking, others may be enhanced. The body more easily uses beta-carotene from cooked carrots than raw ones.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931d97ab0-10f5-4306-af38-68430c7b2573
How Different Cooking Methods Affect the Nutrients in Vegetables Impact of Cooking Methods Preparation matters when it comes to retaining — and in some cases improving — the bioavailability of antioxidants and other nutrients found in produce. Variables like the level of heat, length of cooking time, and amount of water all factor into the impact of cooking methods on veggies’ nutrition. Immersion in water, for example, can leach vitamins out of vegetables, and high cooking temperatures in general can break them down.e60dc2a1-f33c-4a05-9b50-8e3e8e59762926092e1f-c54b-4817-a246-17c19b1c2f56 Here’s what to know about each cooking method. Boiling The cooking methods most detrimental to nutrient content are those that involve high temperatures and submersion in water — “basically boiling in a nutshell,” says Jane Leverich, RDN , who has a private practice in Denver.e60dc2a1-f33c-4a05-9b50-8e3e8e597629028bd17e-dae6-4984-b8c0-76feb757feb5 Immersion in water, for example, can cause nutrients to leach into the water. Other research found that boiling reduced vegetables’ antioxidant capacity as well as nutrients like potassium, magnesium, zinc , copper, and manganese.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299ec7414f-220d-4f7c-9823-1ed39730ff26 “If you do decide to boil your veggies, pairing the method with a shorter cook time or repurposing the cooking liquid can help mitigate nutrient loss,” Leverich says. Steaming Steaming uses water vapor to make veggies slightly more tender than raw. It’s both efficient and protective of the nutrients a vegetable contains, says White. Since it uses minimal water, fewer nutrients are leached out.e60dc2a1-f33c-4a05-9b50-8e3e8e597629028bd17e-dae6-4984-b8c0-76feb757feb5 “Compared to boiling, steaming tends to retain more antioxidants and natural color — a good visual cue that nutrients are still intact,” she says. Microwaving The microwave isn’t best known as the kitchen device for healthy meal prep, but as it turns out, this quick-cook kitchen staple is surprisingly good at retaining the nutrients found in vegetables. “Microwaving consistently ranks as one of the best methods for retaining nutrients in vegetables,” Leverich says. “Its rapid cooking time and minimal water use help protect heat- and water-sensitive vitamins.” In one recent study of numerous cooking methods, microwaving had the least impact on vitamin C, preserving 90 percent of its original content. Ultimately, the study concluded that microwaving was the most effective cooking method for retaining the nutritional value of vegetables.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299ec7414f-220d-4f7c-9823-1ed39730ff26 Sautéing and Stir-Frying Sautéing uses medium heat to cook foods, while stir-frying uses higher heat. When the amount of oil you add is kept in check (think a 1 tablespoon serving of olive oil or less), White says both cooking methods are great for preserving nutrition. “Quick cooking at high heat helps reduce overall nutrient loss,” White says. “Healthy oils [such as olive oil] support the absorption of fat-soluble vitamins (A, D, E, and K), and compounds like carotenoids in carrots, spinach, and peppers are absorbed better when fat is present.”e60dc2a1-f33c-4a05-9b50-8e3e8e5976297eba252d-d82b-41d0-b581-ecc3b11a81fc
But if you turn up the heat to sauté or stir-fry, White says to keep cooking time short “to help avoid excessive heat that can break down nutrients.”e60dc2a1-f33c-4a05-9b50-8e3e8e5976292f00e3e1-96cf-463a-a10a-59100c42d8b9 Grilling and Broiling Though grilling uses high heat, this cooking style is less likely to leach the healthy compounds out of your veggies than some other options. “From a nutrition standpoint, grilling uses high heat with no added water, which helps retain many nutrients that are normally lost through boiling or simmering,” says Leverich. But the intense heat can break down some heat-sensitive vitamins, like vitamin C and B vitamins.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292f00e3e1-96cf-463a-a10a-59100c42d8b9 “Still, when it comes to maximizing both taste and overall veggie intake, grilling is a strong choice,” she says. Broiling also exposes foods to a strong heating element, which can be beneficial for some types of veggies and less so for others. While broiling does not involve water, its intense heat can break down water-soluble vitamins such as C and some B vitamins, Leverich says. “That said, it can be a great choice for beta-carotene-rich vegetables like sweet potatoes or squash, since the heat actually helps make those nutrients more available.”e60dc2a1-f33c-4a05-9b50-8e3e8e5976297bc1d874-a6d0-4d62-9fbb-fe403f7a9fab Baking and Roasting Despite the higher temps used to heat veggies in the oven, this method doesn’t excessively diminish veggies’ nutrient density, says Saweres. “Baking and roasting are generally favorable because they use dry heat and little to no added water, which helps limit nutrient leaching,” says Saweres. Plus, baking and roasting can bring out vegetables’ inherent sweetness, often helping people enjoy them more, she says. While some vitamin C loss will occur in a hot oven, Saweres says fat-soluble antioxidants, like carotenoids in carrots, may become more bioavailable. This is especially true when roasted vegetables are paired with healthy fats like olive or avocado oil . Pressure Cooking and Slow Cooking Pressure cooking and slow cooking both use small appliances — sometimes the same device — to heat foods to doneness. But the two have different effects on veggies’ nutrition. “Pressure cooking can be a good option for nutrient retention, because it uses less water and significantly shorter cooking times, which helps preserve heat-sensitive nutrients like vitamin C and polyphenols,” says Saweres.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293930a66d-a4f2-435f-b92c-a2e314c91009 Polyphenols are beneficial plant compounds known for their powerful antioxidant and anti-inflammatory properties.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296593c9b4-1515-45a7-bc74-cc7ca8a44b8d The gradual process of slow cooking, on the other hand, isn’t as beneficial for nutrition. “Slow cooking involves longer exposure to heat, which may reduce water-soluble vitamins, though minerals and fiber remain largely intact,” says Saweres. She says to use minimal liquid in the slow cooker to improve nutrient retention.
6 Tips to Retain Nutrients in Cooking Preparation Tips Even if some nutrients are lost during cooking, veggies are still a healthy food choice. Try these tips to preserve the vitamins and minerals they contain. Use minimal water. “Microwaving and grilling are great examples — they use little to no water and cook fast, which helps preserve vitamins,” says Leverich. Skip the veggie peeler. Fiber, vitamin A, vitamin K, potassium, and other nutrients are abundant in many veggies’ peels. “Keep the skins on when you can. Nutrients live there!” says White.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d6783efe-b01c-4b5d-a3cd-d9b1ecc23ce9 Cook them quickly . Long simmering times tend to pull nutrition out of vegetables, so choose the methods that keep cook times short. Cut veggies into large pieces . Saweres says this reduces the likelihood of nutrient losses, since it exposes less surface area. Add a source of fat . Vitamins A, D, E, and K need a source of fat for absorption. White suggests adding a healthy oil — think olive or avocado — to veggies. Reuse cooking water. If you are boiling or slow cooking, don’t toss that excess liquid. “Use it in a soup or sauce so those water-soluble vitamins make their way back onto your plate,” Leverich says.
The Takeaway Both raw and cooked veggies are packed with nutrients, but heating veggies can have an impact on the concentration of vitamins and minerals they contain. Quick-cooking techniques that use little to no water, such as grilling, microwaving and stir-frying with healthy oils, can improve the bioavailability of some nutrients. Help preserve nutrients by keeping veggies’ skins on, cutting them into larger pieces, and reusing cooking water as a base for soups or sauces.
Do Raw or Cooked Vegetables Have More Nutrients? Raw vs. Cooked Nutrient levels change in a vegetable once the food is cooked because cooking alters food on a chemical level, which impacts nutrient density. But both raw and cooked vegetables are rich in many different nutrients, including:e60dc2a1-f33c-4a05-9b50-8e3e8e597629814ad125-86e3-4750-b7ef-82cd0cad4483 Fiber Calcium Potassium Magnesium Vitamin A Vitamin C B vitamins Iron Vitamin K Vitamin E “Fresh and cooked vegetables both play an important role in a balanced diet,” says Sharniquia White, RDN , a trained chef and nutrition expert in Greensboro, North Carolina. “Raw vegetables often provide the highest levels of heat-sensitive vitamins like vitamin C and some B vitamins, while cooking can enhance the absorption of others, like vitamin A.” Longer cooking times for veggies can reduce the nutritional quality, but some veggies are also more susceptible to nutrient changes from cooking than others. Vegetables That Tend to Lose More Nutrients When Cooked Some vegetables that are likely to be negatively impacted by cooking include: Broccoli and spinach: These tend to lose vitamin C.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b8c89595-acd9-45c8-8295-4fa88960b875 Greens like chard, crown daisy, and mallow: Research shows that cooked greens often lose vitamin K.e60dc2a1-f33c-4a05-9b50-8e3e8e59762989fcdb6b-d336-4d5e-a07b-c50372106a73 Potatoes, sweet potatoes, and carrots: These root veggies may lose vitamin E with cooking.e60dc2a1-f33c-4a05-9b50-8e3e8e59762989fcdb6b-d336-4d5e-a07b-c50372106a73 Vegetables With Higher Nutrient Bioavailability After Cooking On the other hand, cooking gives some veggies a boost in nutritional bioavailability. Here are some vegetables that may be enhanced by cooking. Tomatoes By breaking down plant cell walls, cooking increases the bioavailability of beta-carotene in carrots and lycopene in tomatoes , says Karolin Saweres, RDN , the founder of My Nutrition and Me, a weight management and disease prevention practice based in Cincinnati.e60dc2a1-f33c-4a05-9b50-8e3e8e59762989fcdb6b-d336-4d5e-a07b-c50372106a73 Asparagus Cooking asparagus increases its levels of antioxidant phenolic compounds.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931d97ab0-10f5-4306-af38-68430c7b2573 Mushrooms Microwaving or grilling mushrooms may enhance their antioxidant activity, too.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931d97ab0-10f5-4306-af38-68430c7b2573 Carrots Though some nutrients in carrots may decrease with cooking, others may be enhanced. The body more easily uses beta-carotene from cooked carrots than raw ones.e60dc2a1-f33c-4a05-9b50-8e3e8e59762931d97ab0-10f5-4306-af38-68430c7b2573
How Different Cooking Methods Affect the Nutrients in Vegetables Impact of Cooking Methods Preparation matters when it comes to retaining — and in some cases improving — the bioavailability of antioxidants and other nutrients found in produce. Variables like the level of heat, length of cooking time, and amount of water all factor into the impact of cooking methods on veggies’ nutrition. Immersion in water, for example, can leach vitamins out of vegetables, and high cooking temperatures in general can break them down.e60dc2a1-f33c-4a05-9b50-8e3e8e59762926092e1f-c54b-4817-a246-17c19b1c2f56 Here’s what to know about each cooking method. Boiling The cooking methods most detrimental to nutrient content are those that involve high temperatures and submersion in water — “basically boiling in a nutshell,” says Jane Leverich, RDN , who has a private practice in Denver.e60dc2a1-f33c-4a05-9b50-8e3e8e597629028bd17e-dae6-4984-b8c0-76feb757feb5 Immersion in water, for example, can cause nutrients to leach into the water. Other research found that boiling reduced vegetables’ antioxidant capacity as well as nutrients like potassium, magnesium, zinc , copper, and manganese.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299ec7414f-220d-4f7c-9823-1ed39730ff26 “If you do decide to boil your veggies, pairing the method with a shorter cook time or repurposing the cooking liquid can help mitigate nutrient loss,” Leverich says. Steaming Steaming uses water vapor to make veggies slightly more tender than raw. It’s both efficient and protective of the nutrients a vegetable contains, says White. Since it uses minimal water, fewer nutrients are leached out.e60dc2a1-f33c-4a05-9b50-8e3e8e597629028bd17e-dae6-4984-b8c0-76feb757feb5 “Compared to boiling, steaming tends to retain more antioxidants and natural color — a good visual cue that nutrients are still intact,” she says. Microwaving The microwave isn’t best known as the kitchen device for healthy meal prep, but as it turns out, this quick-cook kitchen staple is surprisingly good at retaining the nutrients found in vegetables. “Microwaving consistently ranks as one of the best methods for retaining nutrients in vegetables,” Leverich says. “Its rapid cooking time and minimal water use help protect heat- and water-sensitive vitamins.” In one recent study of numerous cooking methods, microwaving had the least impact on vitamin C, preserving 90 percent of its original content. Ultimately, the study concluded that microwaving was the most effective cooking method for retaining the nutritional value of vegetables.e60dc2a1-f33c-4a05-9b50-8e3e8e5976299ec7414f-220d-4f7c-9823-1ed39730ff26 Sautéing and Stir-Frying Sautéing uses medium heat to cook foods, while stir-frying uses higher heat. When the amount of oil you add is kept in check (think a 1 tablespoon serving of olive oil or less), White says both cooking methods are great for preserving nutrition. “Quick cooking at high heat helps reduce overall nutrient loss,” White says. “Healthy oils [such as olive oil] support the absorption of fat-soluble vitamins (A, D, E, and K), and compounds like carotenoids in carrots, spinach, and peppers are absorbed better when fat is present.”e60dc2a1-f33c-4a05-9b50-8e3e8e5976297eba252d-d82b-41d0-b581-ecc3b11a81fc
But if you turn up the heat to sauté or stir-fry, White says to keep cooking time short “to help avoid excessive heat that can break down nutrients.”e60dc2a1-f33c-4a05-9b50-8e3e8e5976292f00e3e1-96cf-463a-a10a-59100c42d8b9 Grilling and Broiling Though grilling uses high heat, this cooking style is less likely to leach the healthy compounds out of your veggies than some other options. “From a nutrition standpoint, grilling uses high heat with no added water, which helps retain many nutrients that are normally lost through boiling or simmering,” says Leverich. But the intense heat can break down some heat-sensitive vitamins, like vitamin C and B vitamins.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292f00e3e1-96cf-463a-a10a-59100c42d8b9 “Still, when it comes to maximizing both taste and overall veggie intake, grilling is a strong choice,” she says. Broiling also exposes foods to a strong heating element, which can be beneficial for some types of veggies and less so for others. While broiling does not involve water, its intense heat can break down water-soluble vitamins such as C and some B vitamins, Leverich says. “That said, it can be a great choice for beta-carotene-rich vegetables like sweet potatoes or squash, since the heat actually helps make those nutrients more available.”e60dc2a1-f33c-4a05-9b50-8e3e8e5976297bc1d874-a6d0-4d62-9fbb-fe403f7a9fab Baking and Roasting Despite the higher temps used to heat veggies in the oven, this method doesn’t excessively diminish veggies’ nutrient density, says Saweres. “Baking and roasting are generally favorable because they use dry heat and little to no added water, which helps limit nutrient leaching,” says Saweres. Plus, baking and roasting can bring out vegetables’ inherent sweetness, often helping people enjoy them more, she says. While some vitamin C loss will occur in a hot oven, Saweres says fat-soluble antioxidants, like carotenoids in carrots, may become more bioavailable. This is especially true when roasted vegetables are paired with healthy fats like olive or avocado oil . Pressure Cooking and Slow Cooking Pressure cooking and slow cooking both use small appliances — sometimes the same device — to heat foods to doneness. But the two have different effects on veggies’ nutrition. “Pressure cooking can be a good option for nutrient retention, because it uses less water and significantly shorter cooking times, which helps preserve heat-sensitive nutrients like vitamin C and polyphenols,” says Saweres.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293930a66d-a4f2-435f-b92c-a2e314c91009 Polyphenols are beneficial plant compounds known for their powerful antioxidant and anti-inflammatory properties.e60dc2a1-f33c-4a05-9b50-8e3e8e5976296593c9b4-1515-45a7-bc74-cc7ca8a44b8d The gradual process of slow cooking, on the other hand, isn’t as beneficial for nutrition. “Slow cooking involves longer exposure to heat, which may reduce water-soluble vitamins, though minerals and fiber remain largely intact,” says Saweres. She says to use minimal liquid in the slow cooker to improve nutrient retention.
6 Tips to Retain Nutrients in Cooking Preparation Tips Even if some nutrients are lost during cooking, veggies are still a healthy food choice. Try these tips to preserve the vitamins and minerals they contain. Use minimal water. “Microwaving and grilling are great examples — they use little to no water and cook fast, which helps preserve vitamins,” says Leverich. Skip the veggie peeler. Fiber, vitamin A, vitamin K, potassium, and other nutrients are abundant in many veggies’ peels. “Keep the skins on when you can. Nutrients live there!” says White.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d6783efe-b01c-4b5d-a3cd-d9b1ecc23ce9 Cook them quickly . Long simmering times tend to pull nutrition out of vegetables, so choose the methods that keep cook times short. Cut veggies into large pieces . Saweres says this reduces the likelihood of nutrient losses, since it exposes less surface area. Add a source of fat . Vitamins A, D, E, and K need a source of fat for absorption. White suggests adding a healthy oil — think olive or avocado — to veggies. Reuse cooking water. If you are boiling or slow cooking, don’t toss that excess liquid. “Use it in a soup or sauce so those water-soluble vitamins make their way back onto your plate,” Leverich says.
The Takeaway Both raw and cooked veggies are packed with nutrients, but heating veggies can have an impact on the concentration of vitamins and minerals they contain. Quick-cooking techniques that use little to no water, such as grilling, microwaving and stir-frying with healthy oils, can improve the bioavailability of some nutrients. Help preserve nutrients by keeping veggies’ skins on, cutting them into larger pieces, and reusing cooking water as a base for soups or sauces.
