Raw vs Cooked Radishes: Which Is Best?
Radishes are vegetables that can be consumed both raw and cooked, but which option is more nutrient-dense?
Radishes are not an excellent source of any particular vitamin.
However, they contain a good amount of vitamin C and some vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
Raw vs Cooked Radishes Nutrition
Are cooked radishes more nutritious? Let’s make an in-depth comparison of raw vs cooked radishes and see.
This comparison will begin by examining raw and cooked radishes’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.
First, let’s see how 100 grams of raw radishes compare to 100 grams of cooked radishes.
The second table compares 100 grams of raw radishes and the caloric equivalent of cooked radishes.
After cooking 100 grams of raw radishes, you will get around 94 grams of cooked radishes, and that comparison is shown in the second table.
|Raw Radishes (100 grams)||Cooked Radishes (100 grams)|
|Energy||16 kcal||17 kcal|
|Carbs||3.4 g||3.43 g|
|Sugar||1.86 g||1.83 g|
|Fiber||1.6 g||1.6 g|
|Protein||0.68 g||0.67 g|
|Fat||0.1 g||0.24 g|
|Saturated Fat||0.032 g||0.073 g|
How do macronutrients change after cooking 100 grams of raw radishes?
So if you cook 100 grams of raw radishes, you will get around 94 grams of cooked radishes, and this table shows how macronutrient content changes after cooking.
|Raw Radishes (100 grams)||Cooked Radishes (94 grams)|
|Energy||16 kcal||16 kcal|
|Carbs||3.4 g||3.23 g|
|Sugar||1.86 g||1.72 g|
|Fiber||1.6 g||1.51 g|
|Protein||0.68 g||0.63 g|
|Fat||0.1 g||0.23 g|
|Saturated Fat||0.032 g||0.07 g|
Raw vs Cooked Radishes Calories
Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, radishes lose weight, so the amount of calories in 100 grams is higher in cooked radishes.
Calories are probably the most important thing you should consider if you want to lose weight.
That said, here’s how raw and cooked radishes compare for weight loss: Raw radishes are slightly lower in calories, with 16 calories per 100 grams, compared to 17 calories per 100 grams of radishes.
Protein Content in Raw Radishes and Cooked Radishes
Raw radishes are higher in protein and have around 1% more protein than radishes.
Raw radishes offer 0.7 grams of protein per 100 grams, while radishes offer 0.7 grams.
Carbohydrate Content in Raw Radishes and Cooked Radishes
In this section, we’ll examine the carbohydrate content in raw and cooked radishes.
Continue reading to find out how raw and cooked radishes compare regarding total carbs content, sugars, and dietary fiber.
Cooked and raw radishes contain the same amount of total carbohydrates, 3.4 grams per 100 grams.
Speaking of sugars in radishes, cooked radishes contain less sugar than raw, 2% precisely.
100 grams of cooked radishes contain 1.83 grams of sugar, while the same amount of raw radishes contains 1.86 grams.
Finally, we will discuss the fiber content in raw and cooked radishes.
Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.
It can also lower the risk of heart disease by reducing cholesterol levels.
Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.
Fat Content in Raw Radishes and Cooked Radishes
Like other plant foods, radishes are naturally cholesterol free and free of trans fats.
Here’s the total amount of fats in raw and cooked radishes:
- Raw Radishes: 0.1 grams per 100 grams
- Cooked Radishes: 0.2 per 100 grams
Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.
However, not all saturated fats are created equal.
Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.
The American Heart Association recommends limiting their intake of saturated fats.
Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.
When it comes to saturated fats, raw radishes are 100% lower in saturated fats.
Raw radishes and cooked radishes contain 0 grams and 0.1 grams of saturated fat per 100 grams, respectively.
Raw Radishes vs Cooked Radishes Vitamins Content
In the following two sections, we will take a closer look at raw vs cooked radishes’ vitamins and mineral contents.
As we mentioned before, 100 grams of raw radishes weigh 94 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw radishes or 117 grams of cooked radishes.
Unfortunately, most vitamins are sensitive to heat and water.
Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.
Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.
Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.
Raw radishes are a better source of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.
Raw and cooked radishes contain the same amount of vitamin D, vitamin B12 (Cobalamin), and vitamin E.
In the following table, you can easily compare cooked vs raw radishes’ vitamins content:
|Raw Radishes||Cooked Radishes|
|Vitamin A||7 IU||0|
|Vitamin C||14.8 mg||14.212 mg|
|Vitamin B1 (Thiamine)||0.012 mg||0|
|Vitamin B2 (Riboflavin)||0.039 mg||0.022 mg|
|Vitamin B3 (Niacin)||0.254 mg||0.141 mg|
|Vitamin B5 (Pantothenic acid)||0.165 mg||0.107 mg|
|Vitamin B6 (Pyroxidine)||0.071 mg||0.036 mg|
|Vitamin B9 (Folate)||25 µg||16 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin K||1.3 µg||0.282 µg|
Raw Radishes vs Cooked Radishes Minerals Content
Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.
The exception is potassium, which can be lost in the cooking water.
You will get more calcium, fluoride, iron, magnesium, manganese, sodium, and zinc by eating radishes raw than cooked.
However, if your goal is to increase the intake of copper, phosphorus, potassium, and selenium, you should choose cooked over raw radishes.
The table below compares mineral contents in raw and cooked radishes, side by side.
|Raw Radishes (100 grams)||Cooked Radishes (117 grams)|
|Calcium||25 mg||16 mg|
|Copper||0.05 mg||0.1 mg|
|Fluoride||6 µg||5.65 µg|
|Iron||0.34 mg||0.14 mg|
|Magnesium||10 mg||8.47 mg|
|Manganese||0.069 mg||0.03 mg|
|Phosphorus||20 mg||22.59 mg|
|Potassium||233 mg||268.24 mg|
|Selenium||0.6 µg||0.66 µg|
|Sodium||39 mg||12.24 mg|
|Zinc||0.28 mg||0.12 mg|
The Bottom Line
The debate between raw or cooked radishes has nutritional and culinary aspects to consider.
While raw radishes provide many vitamins and minerals, cooking radishes can increase the availability of many of these nutrients.
However, cooking radishes can also result in the loss of some micronutrients, mostly water-soluble vitamins.
Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked radishes into your meals for maximum health benefits.
Ultimately, the decision between raw or cooked radishes comes down to individual preferences and dietary goals.
- It's written and or reviewed by an expert.
- We cite relevant studies and trusted sources.
- It's regularly updated.
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