Raw Food Diet Calculator

By CalculatorBolt Team | Published: | Updated: | Reviewed by: Health & Fitness Editor

Track calories and macros on a raw food diet. Enter raw foods and quantities. Get total calories, protein, carbs, and fat. Visualize your macro breakdown. Informational only—consult a registered dietitian.

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Your Raw Food Meal

Food Item Quantity Serving Calories Protein (g) Carbs (g) Fat (g) Actions

Nutritional Summary

Total Calories

0

kcal
Protein

0

g
Carbs

0

g
Fat

0

g

Macronutrient Breakdown

High-Protein Sources in Your Meal

Preset Meals

Export/Import

How it works

Select raw foods and quantities from our comprehensive database. We sum the calories and macronutrients (protein, carbs, fat) for all selected items based on standard nutritional data per serving. Our calculator uses USDA nutritional data for raw, uncooked foods to provide accurate estimates.

Inputs explained

Food Item
Select from our list of common raw foods including fruits, vegetables, nuts, seeds, and more.
Quantity
How many servings you're consuming (can be decimal, e.g., 0.5 for half a serving).
Serving Size
The standard serving size for that food item (e.g., 100g, 1 cup, 1 piece). Nutritional values are calculated based on this.

Example

Sample Raw Meal:

  • Avocado: 1 whole (≈320 kcal, 4g protein, 17g carbs, 29g fat)
  • Banana: 1 medium (≈105 kcal, 1.3g protein, 27g carbs, 0.4g fat)
  • Spinach: 100g (≈23 kcal, 2.9g protein, 3.6g carbs, 0.4g fat)
  • Almonds: 30g (≈172 kcal, 6.3g protein, 6.1g carbs, 14.8g fat)

Total: ≈620 kcal, 14.5g protein, 53.7g carbs, 44.6g fat

Tips & notes

  • Raw foods are rich in vitamins, minerals, and enzymes that can be destroyed by cooking.
  • Ensure adequate protein intake from sources like nuts (almonds, walnuts), seeds (chia, hemp, sunflower), and legumes (sprouted).
  • A raw food diet requires careful planning to meet all nutritional needs, especially vitamin B12, iron, and omega-3s.
  • Combine different plant proteins throughout the day to get all essential amino acids.
  • Stay hydrated—raw fruits and vegetables have high water content, but you still need to drink plenty of water.
  • If new to raw foods, transition gradually to allow your digestive system to adjust.

FAQs

A raw food diet consists primarily of uncooked, unprocessed plant-based foods. Most raw foodists consume at least 75% of their diet as raw foods, believing that cooking destroys nutrients and enzymes.

You can get protein from nuts (almonds, walnuts), seeds (chia, hemp, sunflower, pumpkin), legumes (sprouted), and sprouted grains. Combining these throughout the day helps meet protein needs.

It can be, but it requires careful planning to avoid deficiencies in protein, vitamin B12, iron, calcium, and omega-3 fatty acids. Consult a registered dietitian for personalized guidance.

Fresh fruits, vegetables, nuts, seeds, sprouted grains and legumes, cold-pressed oils, fermented foods, and some dehydrated foods (below 118°F/48°C).

Most nutrients yes, but vitamin B12 is typically only found in animal products or fortified foods. Supplementation may be necessary. Consult a healthcare professional.

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