Pressure Cooker & Instant Pot Nutrition Facts - view full size here:

The facts on whether pressure cooking is healthy if it destroys nutrients and how cooking under pressure affects nutrition.  Scientific research proves that pressure cooking not only preserves but can also enhance the nutritional properties in food! Here’s a summary of our findings in a neat, shareable infographic. ; )

Pressure Cooker & Instant Pot Nutrition Facts

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Pressure Cooker & Instant Pot Nutrition Facts - view full size here:

Science-based facts from the latest research on cooking foods under pressure.

  • 90-95% Vitamin C retained compared to boiling, steaming and microwaving.
  • Antioxidants Increased – Antioxidant capacity in pressure cooked quinoa increased by 33% over uncooked and 18% over conventionally cooked quinoa.
  • Digestible Protein – Both soaked an un-soaked pressure cooked chickpeas reduced more phytates than the microwave making the legume’s protein more digestible.
    • 27% in pressure cooked chickpeas, compared to 24, 18 and 17% with other cooking methods.
  • Resistant Starch – Pressure cooked and cooled potatoes turn a large portion of their starch “resistant” – used by the body like fiber – lowering blood cholesterol and fats.
  • Vitamin Retention by Cooking Method – More Vitamin C, B1, B2 and B6 are retained by pressure cooking vegetables as opposed boiling, microwaving and steaming.
    • 90% pressure cooking, 75% microwaving, 75% steaming, 40% boiling
  • Meat Nutrition Enhanced – Pressure cooked chicken retained the most protein compared to boiling, microwaving and oven roasting! Also, the meat is more digestible and maintains more antioxidant activity compared to low-temperature sous vide cooking.Even though the pressure cooked chicken releases more fat in the cooking liquid (compared to boiling and simmering), pressure cooked chicken meat retains more moisture overall making it more tender as well.
  • Broccoli Antioxidant Retention – The pressure cooker beats steaming, boiling and microwaving in nutrient retention – but a microwave pressure cooker shows nearly complete retention of Vitamin C and Sulforaphane compared to fresh broccoli.
    • Pressure Cooker: 92.4% Vit C & 83.2% Sulforaphane; Microwave Pressure Cooker: 99.6% Vit C & 97.3% Sulforaphane; Microwave: 90.6% Vit C & 61.1%Sulforaphane; Steaming: 77.6% Vit C & 0% Sulforaphane; Boiling: 65.8% Vit C & 0% Sulforaphane
  • Additional Pressure Cooker Benefits
    • Pressure kills bacteria responsible for food-borne illness.
    • Safely pressure cook meats from frozen.
    • More vitamins and nutrients mean more flavor!

For summaries, citations, and links to the original research papers on pressure cooker nutrition visit:

pressure cooker nutritional information - science-based facts from the latest research


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  1. Dear Laura, grateful thanks for all the excellent research.

    I’ve an oddball question that you may or may not be able to answer, namely: Would these same nutritional stats apply to frozen vegetables?

    The packages usually come with instructions for boiling or microwaving. Now I’m wondering if I should plunk those frozen bricks in the pressure cooker?


  2. I to get a owners manual for my cooker. Can you help me.

    1. Go to the Manual Library, and click on the brand of your pressure cooker. : )

      It’s right here:



  3. Hi Laura,

    I only heard about microwave pressure cookers recently. How do they stack up?

    I’m wondering if you can do oatmeal and other grains in one.


    1. David, I don’t have a microwave so I can’t say. Tho, readers who have them are happy with them. The cost is minimal so it’s worth a shot.

      Lots of interesting microwave pressure cooker recipes from Tupperware, here:

      Also, there’s a nice lady from Tupperware answering questions in the comments section of that page. : )



  4. Hi, Love this article, sold on the benefits and ease of use of the Pressure Cooker. I have an instant Pot and love the ease of use.
    My question is about other starchy vegetables; such as corn and peas, are the starches in these types of vegetables also changed into “resistant” starches?

    1. Jan,

      I believe this applies to all starches that are cooked and cooled. Take a look at this article that covers resistant starch “formation” and “retention” in other veggies. I guess peas would fall under legumes:



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