Is balsamic vinegar Whole30 compliant?

Yes. Standard balsamic vinegar is allowed on Whole30. All vinegars are permitted on Whole30 except malt vinegar, which contains gluten.

Does the sweetness in balsamic vinegar make it non-compliant?

No. The sweetness in balsamic vinegar comes from grape must, a whole-food-derived ingredient, not from added sugar. This is consistent with how Whole30 treats naturally occurring sugars in whole foods.

Are balsamic glazes and reductions allowed on Whole30?

Only if they contain no added sugar. Many commercial balsamic glazes add sugar or other sweeteners as thickeners. Label review is required.

Is coconut aminos Whole30 compliant?

Coconut aminos is classified as compliant under standard Whole30 guidelines and is explicitly referenced as a compliant condiment in official Whole30 materials.

Does coconut aminos contain soy?

Coconut aminos is derived from coconut blossom sap, not soybeans. It contains no soy.

Is coconut aminos the same as soy sauce?

Coconut aminos is not derived from soy and has a somewhat different flavor profile — generally described as slightly sweeter and less salty than soy sauce. It is widely referenced as a Whole30-compliant substitute for soy sauce in cooking.

Are all coconut aminos products Whole30 compliant?

Standard coconut aminos products typically contain only coconut blossom sap and sea salt, both of which are compliant. Label review is generally advised to confirm no additional non-compliant ingredients are present.

Is fresh salsa Whole30 compliant?

Yes. Fresh salsa made from tomatoes, onion, jalapeño, cilantro, lime juice, and salt is classified as Allowed under standard Whole30 guidelines. All ingredients in standard fresh salsa are compliant whole foods with no excluded additives.

Is pico de gallo Whole30 compliant?

Yes. Pico de gallo — a fresh salsa made from diced tomatoes, white onion, jalapeño, cilantro, lime juice, and salt — is classified as Allowed under standard Whole30 guidelines. All components are compliant. Pico de gallo is a common Whole30-compatible condiment.

Is mango salsa Whole30 compliant?

Yes. Mango salsa made from fresh mango, red onion, jalapeño, cilantro, lime juice, and salt is classified as compliant under standard Whole30 guidelines. Both mango (a compliant whole fruit) and the standard salsa vegetables are compliant. Mango salsa is a common Whole30-compatible condiment for grilled fish and chicken.

Whole30 Condiments Guide

80 items classified under standard Whole30 guidelines.

Whole30 classifies foods based on whether the food contains anything on Whole30's exclusion list. Of the 80 condiments evaluated, 6 are classified as Allowed, 56 as Limited, and 18 as Not Allowed.

6 Allowed 56 Limited 18 Not Allowed

Quick Reference

Food	Status	Calories (per 100g)
Balsamic Vinegar	Allowed	88kcal
Coconut Aminos	Allowed	895kcal
Fresh Salsa	Allowed	23kcal
Homemade Mayonnaise	Allowed	688kcal
Nutritional Yeast	Allowed	185kcal
Tahini	Allowed	697kcal
Agar Agar	Limited	26kcal
Aioli	Limited	680kcal
Apple Cider Vinegar	Limited	46kcal
Baking Powder	Limited	97kcal
Baking Soda	Limited	0kcal
Balsamic Glaze	Limited	88kcal
BBQ Sauce	Limited	378kcal
Buffalo Sauce	Limited	11kcal
Caesar Dressing	Limited	542kcal
Chili Garlic Sauce	Limited	139kcal
Chimichurri	Limited	190kcal
Chutney	Limited	246kcal
Cocktail Sauce	Limited	128kcal
Curry Paste	Limited	95kcal
Dijon Mustard	Limited	27kcal
Fish Sauce	Limited	35kcal
Gluten-Free Worcestershire Sauce	Limited	77kcal
Guacamole	Limited	155kcal
Harissa	Limited	72kcal
Homemade BBQ Sauce	Limited	186kcal
Homemade Caesar Dressing	Limited	131kcal
Homemade Harissa	Limited	186kcal
Homemade Pesto	Limited	186kcal
Homemade Ranch Dressing	Limited	430kcal
Hot Sauce	Limited	74kcal
Italian Dressing	Limited	102kcal
Jarred Harissa	Limited	72kcal
Jarred Salsa	Limited	29kcal
Ketchup	Limited	117kcal
Marinara Sauce	Limited	159kcal
Mayonnaise	Limited	688kcal
Mustard	Limited	27kcal
Pectin	Limited	11kcal
Pesto	Limited	580kcal
Pico de Gallo	Limited	17kcal
Plain Hot Sauce	Limited	93kcal
Ranch Dressing	Limited	430kcal
Red Wine Vinegar	Limited	19kcal
Relish	Limited	111kcal
Salsa	Limited	34kcal
Sambal Oelek	Limited	45kcal
Soy-Free Tamari	Limited	60kcal
Steak Sauce	Limited	95kcal
Store-Bought Mayonnaise	Limited	688kcal
Sugar-Free Ketchup	Limited	109kcal
Tartar Sauce	Limited	211kcal
Thousand Island Dressing	Limited	379kcal
Tomato Paste	Limited	82kcal
Tomato Sauce	Limited	32kcal
Traditional Fish Sauce	Limited	35kcal
Traditional Worcestershire Sauce	Limited	77kcal
Tzatziki	Limited	91kcal
White Vinegar	Limited	21kcal
Worcestershire Sauce	Limited	77kcal
Xanthan Gum	Limited	360kcal
Yeast	Limited	185kcal
Cream Cheese	Not Allowed	264kcal
Gochujang	Not Allowed	173kcal
Hoisin Sauce	Not Allowed	220kcal
Honey Mustard	Not Allowed	275kcal
Miso	Not Allowed	198kcal
Oyster Sauce	Not Allowed	51kcal
Ponzu Sauce	Not Allowed	438kcal
Regular Ketchup	Not Allowed	455kcal
Sour Cream	Not Allowed	136kcal
Soy Sauce	Not Allowed	60kcal
Sriracha	Not Allowed	93kcal
Store-Bought BBQ Sauce	Not Allowed	24kcal
Store-Bought Caesar Dressing	Not Allowed	131kcal
Store-Bought Pesto	Not Allowed	372kcal
Store-Bought Ranch Dressing	Not Allowed	430kcal
Sweet Chili Sauce	Not Allowed	154kcal
Sweetened Fish Sauce	Not Allowed	35kcal
Teriyaki Sauce	Not Allowed	89kcal

Classification Breakdown

6 Allowed — These condiments are free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. 56 Limited — These items have usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. 18 Not Allowed — These are a member of one of the categories Whole30 explicitly excludes for the full 30 days.

Whole30 is binary by design: a single intentional slip resets the 30-day clock.

Allowed Condiments (6)

Balsamic Vinegar is classified as Allowed on Whole30, with 88kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Tomato Paste and Balsamic Glaze for calories, ranking 30 of 80.

Per 100g · Source: USDA FoodData Central

88kcalCalories

0.5gProtein

0gFat

17gCarbs

—Fiber

Full Balsamic Vinegar classification →

FAQ (3 questions)

Is balsamic vinegar Whole30 compliant?: Yes. Standard balsamic vinegar is allowed on Whole30. All vinegars are permitted on Whole30 except malt vinegar, which contains gluten.
Does the sweetness in balsamic vinegar make it non-compliant?: No. The sweetness in balsamic vinegar comes from grape must, a whole-food-derived ingredient, not from added sugar. This is consistent with how Whole30 treats naturally occurring sugars in whole foods.
Are balsamic glazes and reductions allowed on Whole30?: Only if they contain no added sugar. Many commercial balsamic glazes add sugar or other sweeteners as thickeners. Label review is required.

Compare Balsamic Vinegar across all diets

With 895kcal calories per 100g, Coconut Aminos earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 99.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Tahini at 697kcal.

Per 100g · Source: USDA FoodData Central

895kcalCalories

0gProtein

99.1gFat

0.8gCarbs

0gFiber

Full Coconut Aminos classification →

FAQ (4 questions)

Is coconut aminos Whole30 compliant?: Coconut aminos is classified as compliant under standard Whole30 guidelines and is explicitly referenced as a compliant condiment in official Whole30 materials.
Does coconut aminos contain soy?: Coconut aminos is derived from coconut blossom sap, not soybeans. It contains no soy.
Is coconut aminos the same as soy sauce?: Coconut aminos is not derived from soy and has a somewhat different flavor profile — generally described as slightly sweeter and less salty than soy sauce. It is widely referenced as a Whole30-compliant substitute for soy sauce in cooking.
Are all coconut aminos products Whole30 compliant?: Standard coconut aminos products typically contain only coconut blossom sap and sea salt, both of which are compliant. Label review is generally advised to confirm no additional non-compliant ingredients are present.

Compare Coconut Aminos across all diets

With 23kcal calories per 100g, Fresh Salsa earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 80 items in this category, fresh salsa sits at the low end for calories — next closest is Store-Bought BBQ Sauce at 24kcal.

Per 100g · Source: USDA FoodData Central

23kcalCalories

3.2gProtein

0.6gFat

2.7gCarbs

1.6gFiber

Full Fresh Salsa classification →

FAQ (5 questions)

Is fresh salsa Whole30 compliant?: Yes. Fresh salsa made from tomatoes, onion, jalapeño, cilantro, lime juice, and salt is classified as Allowed under standard Whole30 guidelines. All ingredients in standard fresh salsa are compliant whole foods with no excluded additives.
Is pico de gallo Whole30 compliant?: Yes. Pico de gallo — a fresh salsa made from diced tomatoes, white onion, jalapeño, cilantro, lime juice, and salt — is classified as Allowed under standard Whole30 guidelines. All components are compliant. Pico de gallo is a common Whole30-compatible condiment.
Is mango salsa Whole30 compliant?: Yes. Mango salsa made from fresh mango, red onion, jalapeño, cilantro, lime juice, and salt is classified as compliant under standard Whole30 guidelines. Both mango (a compliant whole fruit) and the standard salsa vegetables are compliant. Mango salsa is a common Whole30-compatible condiment for grilled fish and chicken.
Can corn be added to fresh salsa on Whole30?: No. Corn is classified as a grain and is excluded under standard Whole30 guidelines. Corn salsa or fresh salsa with corn added is non-compliant due to the corn content. The other salsa ingredients remain compliant — the corn is the sole exclusion.
Is tomatillo salsa verde Whole30 compliant when made fresh?: Yes. Fresh salsa verde made from tomatillos, jalapeño or serrano peppers, onion, garlic, lime juice, and cilantro contains only compliant ingredients and is classified as Allowed under standard Whole30 guidelines. All components are compliant vegetables and whole foods.

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Homemade Mayonnaise is classified as Allowed on Whole30, with 688kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 77.8g fat and 486mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Aioli at 680kcal.

Per 100g · Source: USDA FoodData Central

688kcalCalories

0gProtein

77.8gFat

0.3gCarbs

0gFiber

Full Homemade Mayonnaise classification →

FAQ (5 questions)

Is homemade mayonnaise Whole30 compliant?: Yes. Homemade mayonnaise made with compliant oil (avocado oil, olive oil, or refined coconut oil), egg yolks, and an acid (lemon juice or apple cider vinegar) is classified as Allowed under standard Whole30 guidelines. All ingredients in a basic homemade mayo formulation are compliant.
What oil is typically used in Whole30 homemade mayonnaise?: Avocado oil is the most commonly cited compliant oil for homemade Whole30 mayonnaise. Refined avocado oil produces a neutral-flavored mayo. Light olive oil (refined) also works well. Extra-virgin olive oil produces a stronger olive flavor that some find overpowering in mayo. Soybean, canola, corn, and vegetable oils are all excluded.
Can olive oil be used in homemade Whole30 mayonnaise?: Yes. Olive oil is a compliant oil on Whole30. Light or refined olive oil is preferred for homemade mayonnaise because extra-virgin olive oil can produce a bitter or overly assertive flavor when emulsified. Both light and extra-virgin olive oil are compliant; the choice is a flavor preference.
What acid can be used in homemade Whole30 mayonnaise?: Lemon juice and apple cider vinegar are both compliant acids for homemade Whole30 mayonnaise. White wine vinegar is also compliant. Distilled white vinegar is compliant. All of these function as the acidifying agent in the emulsification process and are permitted under standard Whole30 guidelines.
Is mustard in homemade mayonnaise Whole30 compliant?: Dijon mustard or plain mustard powder used as an emulsification aid in homemade mayonnaise is generally compliant when the mustard itself contains no excluded ingredients. Many Dijon mustards contain only mustard seeds, vinegar, water, and salt — compliant ingredients. The quantity used in mayo (typically one teaspoon) is small; review the specific mustard product's ingredient list.

Compare Homemade Mayonnaise across all diets

Nutritional Yeast is classified as Allowed on Whole30, with 185kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 23.9g protein and 6.5g fiber, which may factor into overall meal planning. Within this category, it falls between Gochujang and Yeast for calories, ranking 52 of 80.

Per 100g · Source: USDA FoodData Central

185kcalCalories

23.9gProtein

0.9gFat

20.4gCarbs

6.5gFiber

Full Nutritional Yeast classification →

FAQ (3 questions)

Is nutritional yeast Whole30 compliant?: Yes. Plain nutritional yeast is allowed on Whole30 per official program guidance. It does not fall within any excluded food category.
Is fortified nutritional yeast (with added B vitamins or B12) compliant on Whole30?: Yes. Vitamin fortification — including B12, thiamine, riboflavin, and niacin — does not affect Whole30 compliance. These additions are nutritional enhancements, not excluded food additives.
Is brewer's yeast the same as nutritional yeast for Whole30?: No. Brewer's yeast is a byproduct of beer brewing and may contain hops, barley, or other grain-derived ingredients. Nutritional yeast is a separate food-grade product. The two are not used interchangeably on Whole30.

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At 697kcal calories per 100g, Tahini falls into the Allowed category under Whole30 guidelines. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 19.7g protein and 62.4g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Store-Bought Mayonnaise at 688kcal.

Per 100g · Source: USDA FoodData Central

697kcalCalories

19.7gProtein

62.4gFat

14.2gCarbs

8.4gFiber

Full Tahini classification →

FAQ (3 questions)

Is tahini Whole30 compliant?: Yes. Pure tahini made from sesame seeds is allowed on Whole30. Sesame seeds are not an excluded food category.
Are all tahini products compliant on Whole30?: Plain tahini made only from sesame seeds is compliant. Flavored or sweetened varieties can be checked for added sugar, honey, or other excluded ingredients.
How is tahini used on Whole30?: Tahini is commonly used in Whole30 salad dressings, sauces, and as a topping for vegetables and proteins. It is a calorie-dense ingredient, and program guidance on seeds and nuts generally encourages moderate consumption.

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Limited Condiments (56)

At 26kcal calories per 100g, Agar Agar falls into the Limited category under Whole30 guidelines. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Among the 80 items in this category, agar agar sits at the low end for calories — next closest is Dijon Mustard at 27kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

26kcalCalories

0.5gProtein

0gFat

6.8gCarbs

0.5gFiber

Compare Agar Agar across all diets

Aioli is classified as Limited on Whole30, with 680kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 74.8g fat and 635mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Pesto at 580kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

680kcalCalories

1gProtein

74.8gFat

0.6gCarbs

0gFiber

Full Aioli classification →

FAQ (4 questions)

Is aioli Whole30 compliant?: Aioli is classified as Limited under standard Whole30 guidelines. Traditional aioli made from garlic, compliant olive oil, and optional egg yolk is fully compliant. Commercial aioli products almost universally use soybean or canola oil and are not compliant.
Why is commercial aioli not Whole30 compliant?: Most commercial aioli is garlic-flavored mayonnaise made with soybean oil or canola oil — both excluded on Whole30. Some also contain added sugar, dairy, or other excluded additives.
What oil is used to make compliant aioli on Whole30?: Light olive oil or avocado oil are the standard choices for Whole30-compliant aioli. Extra-virgin olive oil can also be used but may produce a more bitter flavor when emulsified.
Is store-bought aioli ever Whole30 compliant?: Rarely. Some specialty or natural food brands produce garlic aioli using avocado oil or light olive oil with no added sugar. Full ingredient list review is required — most mainstream commercial aioli is not compliant.

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At 46kcal calories per 100g, Apple Cider Vinegar falls into the Limited category under Whole30 guidelines. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Among the 80 items in this category, apple cider vinegar sits at the low end for calories — next closest is Oyster Sauce at 51kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

46kcalCalories

0.1gProtein

0.1gFat

11.3gCarbs

0.2gFiber

Full Apple Cider Vinegar classification →

FAQ (7 questions)

Is apple cider vinegar Whole30 compliant?: Apple cider vinegar is classified as Limited under standard Whole30 guidelines. Plain, unflavored apple cider vinegar with no added sugars or non-compliant additives is generally classified as compliant. Flavored varieties and those with added sweeteners are classified as non-compliant.
Is unfiltered apple cider vinegar with the mother Whole30 compliant?: Unfiltered apple cider vinegar containing the mother culture is subject to the same criteria as filtered varieties — generally classified as compliant under standard Whole30 guidelines when the product contains no added sugars or other excluded ingredients.
Are flavored apple cider vinegar products Whole30 compliant?: Flavored apple cider vinegar products are commonly formulated with added fruit juices, honey, cane sugar, or other sweeteners. These additions are classified as non-compliant under standard Whole30 guidelines. Classification depends on the ingredient list of the specific product.
What ingredients in apple cider vinegar make it non-compliant on Whole30?: Added sweeteners of any form — including honey, cane sugar, maple syrup, or fruit juice concentrate — are the most common disqualifying ingredients. Ingredient differences commonly affect classification across products in this category.
Is apple cider vinegar used in cooking Whole30 compliant?: Plain apple cider vinegar used as a cooking ingredient — with no non-compliant additives — is generally classified as compliant in published Whole30 references.
Are apple cider vinegar gummies or supplements Whole30 compliant?: Apple cider vinegar gummies and supplement products are typically formulated with added sweeteners, binders, or other non-compliant ingredients. Classification varies by formulation and requires individual label review.
Is all store-bought apple cider vinegar Whole30 compliant?: Not all store-bought apple cider vinegar is compliant. Plain varieties with no added ingredients are generally classified as compliant. Flavored, sweetened, or blended products require label review to confirm compliance. Classification depends on the ingredient list of the specific product.

Compare Apple Cider Vinegar across all diets

At 97kcal calories per 100g, Baking Powder falls into the Limited category under Whole30 guidelines. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 2.2g fiber per serving. Within this category, it falls between Steak Sauce and Italian Dressing for calories, ranking 38 of 80. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

97kcalCalories

0.1gProtein

0.4gFat

46.9gCarbs

2.2gFiber

Compare Baking Powder across all diets

At 0kcal calories per 100g, Baking Soda falls into the Limited category under Whole30 guidelines. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, baking soda also provides 27400mg sodium per 100g. Among the 80 items in this category, baking soda sits at the low end for calories — next closest is Buffalo Sauce at 11kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

0kcalCalories

0gProtein

0gFat

0gCarbs

0gFiber

Compare Baking Soda across all diets

At 88kcal calories per 100g, Balsamic Glaze falls into the Limited category under Whole30 guidelines. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Within this category, it falls between Balsamic Vinegar and Teriyaki Sauce for calories, ranking 31 of 80. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

88kcalCalories

0.5gProtein

0gFat

17gCarbs

—Fiber

Compare Balsamic Glaze across all diets

BBQ Sauce is classified as Limited on Whole30, with 378kcal calories per 100g. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 15.2g protein and 35.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Store-Bought Pesto at 372kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

378kcalCalories

15.2gProtein

35.2gFat

0.7gCarbs

0gFiber

Full BBQ Sauce classification →

FAQ (4 questions)

Is BBQ sauce Whole30 compliant?: BBQ sauce is classified as Limited under standard Whole30 guidelines. Standard commercial BBQ sauce contains sugar, molasses, and other excluded sweeteners. A small number of products are formulated without excluded sweeteners and are compliant.
Why is standard BBQ sauce not allowed on Whole30?: Sweeteners — including sugar, molasses, honey, and corn syrup — are primary ingredients in virtually all commercial BBQ sauce formulations. All added sweeteners are excluded on Whole30.
Are sugar-free or keto BBQ sauces Whole30 compliant?: Not typically. Sugar-free and keto BBQ sauces replace conventional sweeteners with erythritol, stevia, monk fruit, or similar alternatives. All of these are also excluded on Whole30.
Can I make compliant BBQ sauce at home?: Yes. A tomato-vinegar base with smoked paprika, garlic, mustard, salt, and spices — without any added sweetener — is Whole30-compliant. The flavor profile will differ from commercial BBQ sauce, which relies on sweetness as a defining characteristic.

Compare BBQ Sauce across all diets

With 11kcal calories per 100g, Buffalo Sauce earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 2917mg sodium, which may factor into overall meal planning. Among the 80 items in this category, buffalo sauce sits at the low end for calories — next closest is Pectin at 11kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

11kcalCalories

1.2gProtein

0.7gFat

0.8gCarbs

0.6gFiber

Full Buffalo Sauce classification →

FAQ (4 questions)

Is buffalo sauce Whole30 compliant?: Buffalo sauce is classified as Limited under standard Whole30 guidelines. Homemade buffalo sauce using compliant hot sauce and ghee or avocado oil is fully compliant. Most commercial buffalo sauces contain butter, canola oil, or natural butter flavor — all excluded.
Why is commercial buffalo sauce usually not compliant on Whole30?: Most commercial buffalo sauces contain butter or dairy derivatives (excluded dairy), canola oil (excluded oil), or 'natural butter flavor' which typically contains dairy components. Some also add sugar.
How do I make compliant buffalo sauce for Whole30?: Combine compliant hot sauce (ingredients: aged peppers, vinegar, salt only) with melted ghee or avocado oil. Add garlic powder and a small amount of apple cider vinegar if desired. Verify the hot sauce ingredient list contains no sugar or excluded additives.
What hot sauces are Whole30 compliant for making buffalo sauce?: Hot sauces made from only aged chili peppers, vinegar, and salt are generally compliant. The underlying hot sauce used in buffalo sauce preparation must itself be verified as compliant before use.

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Caesar Dressing is classified as Limited on Whole30, with 542kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 57.9g fat and 1209mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Regular Ketchup at 455kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

542kcalCalories

2.2gProtein

57.9gFat

3.3gCarbs

0.5gFiber

Full Caesar Dressing classification →

FAQ (4 questions)

Is Caesar dressing Whole30 compliant?: Caesar dressing is classified as Limited under standard Whole30 guidelines. Traditional Caesar contains Parmesan cheese, which is a dairy product excluded on Whole30. A dairy-free version using compliant oil, anchovies, egg, and lemon juice is compliant.
Why is traditional Caesar dressing not allowed on Whole30?: Traditional Caesar dressing includes Parmesan and Pecorino Romano cheese — both dairy products excluded under Whole30. Commercial versions also commonly use soybean or canola oil and may contain additional excluded additives.
Is commercial Caesar dressing Whole30 compliant?: Virtually no commercial Caesar dressing is compliant. Most contain Parmesan or cheese powder (dairy), soybean or canola oil, and often added sugar, Worcestershire sauce with soy, or other excluded ingredients.
How can I make a compliant Caesar dressing for Whole30?: Combine compliant anchovy paste or whole anchovies, egg yolk, fresh lemon juice, compliant light olive oil, garlic, and compliant mustard. Omit the Parmesan. Verify Worcestershire sauce, if used, is a soy-free and sugar-free formulation.

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Chili Garlic Sauce is classified as Limited on Whole30, with 139kcal calories per 100g. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 13.3g protein and 8.2g fat, which may factor into overall meal planning. Within this category, it falls between Sour Cream and Sweet Chili Sauce for calories, ranking 47 of 80. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

139kcalCalories

13.3gProtein

8.2gFat

2.4gCarbs

0.5gFiber

Full Chili Garlic Sauce classification →

FAQ (4 questions)

Is chili garlic sauce Whole30 compliant?: Chili garlic sauce is classified as Limited under standard Whole30 guidelines. Many commercial formulations contain only chili peppers, garlic, vinegar, and salt — these are compliant. Products with added sugar or other excluded ingredients are not compliant.
What makes chili garlic sauce non-compliant on Whole30?: Added sugar is the most common disqualifying ingredient in chili garlic sauce products that are not compliant. Some products also add modified corn starch, soy-derived ingredients, or other excluded additives.
How is chili garlic sauce different from sriracha on Whole30?: Unlike sriracha, which lists sugar as a primary ingredient in its standard formulation, many chili garlic sauce products are formulated without any added sweetener. This is why chili garlic sauce is classified as Limited while standard sriracha is Not Allowed.
What to look for when buying chili garlic sauce on Whole30?: Look for a short ingredient list containing only chili peppers, garlic, distilled vinegar, and salt. Confirm no added sugar, modified starch, soy sauce, or other excluded ingredients are present.

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With 190kcal calories per 100g, Chimichurri earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 19g fat and 520mg sodium, which may factor into overall meal planning. Within this category, it falls between Homemade Pesto and Miso for calories, ranking 57 of 80. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

190kcalCalories

1.5gProtein

19gFat

4gCarbs

1.5gFiber

Compare Chimichurri across all diets

At 246kcal calories per 100g, Chutney falls into the Limited category under Whole30 guidelines. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 802mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Hoisin Sauce at 220kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

246kcalCalories

0.3gProtein

0.1gFat

60.6gCarbs

1gFiber

Compare Chutney across all diets

Cocktail Sauce is classified as Limited on Whole30, with 128kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 1262mg sodium per serving. Within this category, it falls between Ketchup and Homemade Caesar Dressing for calories, ranking 43 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

128kcalCalories

1.4gProtein

1.1gFat

28.2gCarbs

1.8gFiber

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Curry Paste is classified as Limited on Whole30, with 95kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 8.2g fat and 383mg sodium per serving. Within this category, it falls between Sriracha and Steak Sauce for calories, ranking 36 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

95kcalCalories

1.4gProtein

8.2gFat

5gCarbs

1.4gFiber

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Dijon Mustard is classified as Limited on Whole30, with 27kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 3.2g fiber per serving. Among the 80 items in this category, dijon mustard sits at the low end for calories — next closest is Mustard at 27kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

27kcalCalories

2.9gProtein

0.4gFat

4.7gCarbs

3.2gFiber

Full Dijon Mustard classification →

FAQ (5 questions)

Is Dijon mustard Whole30 compliant?: Dijon mustard is classified as Limited under standard Whole30 guidelines. Most plain Dijon mustard contains mustard seeds, white wine or white wine vinegar, water, and salt — all generally compliant ingredients. The wine content (typically white wine or wine vinegar used in the milling process) is a nuanced area, but published Whole30 guidelines generally treat plain Dijon mustard as compliant. Verify each specific product's ingredient list.
Does white wine in Dijon mustard make it non-compliant on Whole30?: White wine or white wine vinegar used in traditional Dijon mustard is generally considered compliant under published Whole30 guidelines. The wine functions as a milling liquid and acid agent, not as a beverage component. Wine vinegar (the fermented product) contains negligible alcohol and is explicitly considered compliant. White wine used in small quantities in mustard milling is generally treated the same way.
Is there added sugar in Dijon mustard?: Most plain Dijon mustard does not contain added sugar. Some commercial Dijon mustards include small quantities of sugar as a flavor modifier; these are excluded. Verify each specific product's ingredient list for any sweetener. Plain Dijon (mustard seeds, wine or wine vinegar, water, salt) without sugar is generally compliant.
Is stone-ground Dijon mustard Whole30 compliant?: Stone-ground Dijon mustard uses coarsely ground mustard seeds rather than smooth-ground seeds. The compliance analysis is the same as for standard Dijon: the ingredient list determines compliance. Stone-ground mustard with compliant ingredients (mustard seeds, vinegar, water, salt) and no added sugar is generally compliant.
Is spicy brown mustard Whole30 compliant?: Spicy brown mustard uses coarsely ground brown mustard seeds with vinegar and spices. Like Dijon, the compliance depends on the ingredient list. Most plain spicy brown mustard contains mustard seeds, vinegar, water, salt, and spices — generally compliant. Verify for added sugar or other excluded ingredients.

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With 35kcal calories per 100g, Fish Sauce earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 5.1g protein and 7851mg sodium, which may factor into overall meal planning. Among the 80 items in this category, fish sauce sits at the low end for calories — next closest is Traditional Fish Sauce at 35kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

35kcalCalories

5.1gProtein

0gFat

3.6gCarbs

0gFiber

Full Fish Sauce classification →

FAQ (3 questions)

Is fish sauce Whole30 compliant?: Fish sauce is classified as Limited under standard Whole30 guidelines. Formulations made from only fish (or anchovies) and salt are compliant. Most commercial products contain added sugar and are therefore not compliant without label review.
What fish sauce ingredients are non-compliant on Whole30?: Added sugar, caramel color, and MSG are the most common disqualifying ingredients found in commercial fish sauce. Some products also contain hydrolyzed soy protein.
How do I identify compliant fish sauce?: Look for products listing only anchovies (or fish), salt, and water in the ingredient list. No sweeteners, no soy, and no other additives is typically present.

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At 77kcal calories per 100g, Gluten-Free Worcestershire Sauce falls into the Limited category under Whole30 guidelines. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 1300mg sodium per serving. Within this category, it falls between Hot Sauce and Traditional Worcestershire Sauce for calories, ranking 26 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

77kcalCalories

0gProtein

0gFat

19.2gCarbs

0gFiber

Full Gluten-Free Worcestershire Sauce classification →

FAQ (5 questions)

Is gluten-free Worcestershire sauce Whole30 compliant?: Gluten-free Worcestershire sauce is classified as Limited under standard Whole30 guidelines. Removing wheat (the gluten source) resolves the grain exclusion of standard Worcestershire. However, gluten-free Worcestershire may still contain soy sauce substitute, molasses, or tamarind paste with sugar. Full ingredient list review is required.
Does standard Worcestershire sauce contain gluten?: Traditional Worcestershire sauce is produced with malt vinegar — a barley-derived vinegar. Barley is a grain, and malt vinegar contains trace gluten. Gluten-free Worcestershire sauce substitutes distilled white vinegar or apple cider vinegar for malt vinegar, removing the grain-derived vinegar. This substitution addresses the wheat/grain exclusion but does not automatically resolve other Whole30 compliance concerns.
What other excluded ingredients might be in gluten-free Worcestershire sauce?: Even without malt vinegar or wheat, gluten-free Worcestershire sauce may contain: molasses (excluded if added as a sweetener), soy (soy sauce or tamari substitutes — tamari itself contains soy), and other flavor additives. The gluten-free label addresses one exclusion point; the full ingredient list must be reviewed for additional exclusions.
Is molasses in Worcestershire sauce excluded on Whole30?: Yes. Molasses is an excluded added sweetener under standard Whole30 guidelines. Traditional Worcestershire sauce contains small quantities of molasses as a flavor component. Gluten-free versions may or may not retain molasses. If molasses appears in the ingredient list of a gluten-free Worcestershire, the product is excluded.
Is there a fully compliant Worcestershire sauce on Whole30?: Some specialty brands produce Worcestershire sauce without malt vinegar, without soy, and without molasses — using distilled vinegar, tamarind, anchovies, and compliant spices. These products are classified as compliant subject to full ingredient list verification. Coconut aminos is frequently used as a Worcestershire sauce substitute in Whole30 cooking.

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With 155kcal calories per 100g, Guacamole earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 14.2g fat and 6.5g fiber, which may factor into overall meal planning. Within this category, it falls between Sweet Chili Sauce and Marinara Sauce for calories, ranking 49 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

155kcalCalories

2gProtein

14.2gFat

8.5gCarbs

6.5gFiber

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At 72kcal calories per 100g, Harissa falls into the Limited category under Whole30 guidelines. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 4.5g fiber and 1200mg sodium per serving. Within this category, it falls between Soy Sauce and Jarred Harissa for calories, ranking 23 of 80. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

72kcalCalories

2.5gProtein

3.3gFat

9gCarbs

4.5gFiber

Full Harissa classification →

FAQ (4 questions)

Is harissa Whole30 compliant?: Harissa is classified as Limited under standard Whole30 guidelines. Traditional harissa made from chili peppers, olive oil, garlic, and spices is compliant. Some commercial products add sugar or other excluded ingredients, so Label verification is standard practice.
What is in traditional harissa that is compliant on Whole30?: Traditional harissa contains chili peppers, olive oil, garlic, cumin, coriander, caraway, and salt — none of which are excluded on Whole30. This base formula is fully compliant.
Are most commercial harissa products Whole30 compliant?: Many commercial harissa products are compliant, as they closely follow the traditional formula. However, some add sugar, modified starch, or other excluded ingredients. Reading the ingredient list before purchase is standard practice.
Is harissa paste different from harissa sauce for Whole30 purposes?: The format — paste or sauce — does not affect compliance. Both are evaluated by ingredient list. Diluted sauce versions may contain additional ingredients worth checking.

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Homemade BBQ Sauce is classified as Limited on Whole30, with 186kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 13.8g fat and 373mg sodium per serving. Within this category, it falls between Yeast and Homemade Harissa for calories, ranking 54 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

186kcalCalories

4gProtein

13.8gFat

11.6gCarbs

0.3gFiber

Full Homemade BBQ Sauce classification →

FAQ (5 questions)

Is homemade BBQ sauce Whole30 compliant?: Homemade BBQ sauce can be compliant under standard Whole30 guidelines when made without added sweeteners and with all compliant ingredients. The classification depends entirely on the recipe. A BBQ sauce made from tomato paste, apple cider vinegar, compliant spices, garlic, onion, and no added sweetener is compliant.
Can dates be used to sweeten homemade Whole30 BBQ sauce?: Whole dates or date paste used in homemade BBQ sauce are generally classified as compliant under standard Whole30 guidelines. Dates are a whole fruit — an allowed food on Whole30. Date paste used in cooking as a sweetener substitute is a nuanced area, but its application in homemade condiments is generally considered acceptable rather than equivalent to added extracted sweetener.
Is tomato paste compliant in homemade BBQ sauce?: Yes. Plain tomato paste — containing only tomatoes — is compliant under standard Whole30 guidelines and is a foundational ingredient in homemade BBQ sauce. Some commercial tomato pastes contain added citric acid (compliant) or salt (compliant). Verify no added sugar in the tomato paste itself.
Is liquid smoke compliant in homemade Whole30 BBQ sauce?: Yes. Liquid smoke — produced by condensing actual wood smoke — is generally considered compliant under standard Whole30 guidelines when it contains only smoke and water. Liquid smoke is used as a flavoring in homemade BBQ sauce. Some liquid smoke products contain caramel color or added sulfites; verify the specific product's ingredient list.
Is apple cider vinegar compliant in homemade BBQ sauce?: Yes. Apple cider vinegar is compliant under standard Whole30 guidelines and is a common acid component in homemade BBQ sauce. It contributes both tartness and a mild sweetness from the apple base, reducing the need for added sweetener in the formulation.

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At 131kcal calories per 100g, Homemade Caesar Dressing falls into the Limited category under Whole30 guidelines. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, homemade caesar dressing also provides 1260mg sodium per 100g. Within this category, it falls between Cocktail Sauce and Store-Bought Caesar Dressing for calories, ranking 44 of 80. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

131kcalCalories

1.5gProtein

0.2gFat

30.7gCarbs

0.2gFiber

Full Homemade Caesar Dressing classification →

FAQ (5 questions)

Is homemade Caesar dressing Whole30 compliant?: Homemade Caesar dressing can be compliant under standard Whole30 guidelines when made without Parmesan cheese and with compliant ingredients. A Caesar dressing base of compliant mayonnaise, anchovy paste, lemon juice, garlic, Dijon mustard, and black pepper — without cheese or Worcestershire sauce containing soy — is generally compliant.
Can Parmesan cheese be used in Whole30 Caesar dressing?: No. Parmesan cheese is dairy — excluded under standard Whole30 guidelines. Traditional Caesar dressing includes Parmesan as a defining ingredient. Compliant homemade Caesar dressing omits the Parmesan or substitutes nutritional yeast (verified without dairy additives) for a cheesy umami note.
Is anchovy paste compliant in homemade Caesar dressing on Whole30?: Anchovy paste is generally compliant when it contains only anchovies, salt, and olive oil. Anchovy provides the foundational umami and briny flavor of Caesar dressing. Verify that the specific anchovy paste product contains no excluded additives. Most plain anchovy paste or whole canned anchovies are compliant.
Is Worcestershire sauce in Caesar dressing Whole30 compliant?: Worcestershire sauce in Caesar dressing requires label review. Traditional Worcestershire sauce contains tamarind, anchovies, vinegar, and small quantities of molasses and soy. The soy content and molasses are concerns. Some Worcestershire sauce formulations are produced without soy. Verify the specific product used or omit Worcestershire sauce from the recipe.
Is nutritional yeast a compliant substitute for Parmesan in Caesar dressing on Whole30?: Nutritional yeast is generally classified as compliant under standard Whole30 guidelines when it contains no added dairy or cheese flavoring. It provides umami and a mild cheesy note. Verify that the specific nutritional yeast product does not list cheese, whey, or dairy-derived ingredients on the label.

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Homemade Harissa is classified as Limited on Whole30, with 186kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 13.8g fat and 373mg sodium per serving. Within this category, it falls between Homemade BBQ Sauce and Homemade Pesto for calories, ranking 55 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

186kcalCalories

4gProtein

13.8gFat

11.6gCarbs

0.3gFiber

Full Homemade Harissa classification →

FAQ (5 questions)

Is homemade harissa Whole30 compliant?: Homemade harissa made from dried or fresh chili peppers, olive oil, garlic, cumin, caraway seeds, coriander, and salt is classified as compliant under standard Whole30 guidelines when no added sugar or excluded ingredient is present. All standard harissa ingredients are whole foods or compliant spices.
Does harissa contain any excluded ingredients?: Traditional harissa made from chili peppers, olive oil, garlic, and whole spices contains no excluded ingredients. Some commercial harissa formulations add sugar or vinegar from grain sources. Homemade harissa using the traditional whole-food recipe avoids these potential exclusions.
Is rose harissa Whole30 compliant when homemade?: Rose harissa — harissa with added dried rose petals or rose water — is generally compliant when made at home from compliant ingredients. Rose petals and rose water (distilled, no added sugar) are compliant flavor additions. The classification depends on the complete recipe ingredients.
What peppers can be used in homemade Whole30 harissa?: All dried or fresh chili peppers are compliant on Whole30. Common harissa peppers include: guajillo, ancho, pasilla, bird's eye, cayenne, serrano, and dried Tunisian peppers. All are compliant whole-food ingredients. The choice of pepper affects heat level and flavor, not compliance.
Is preserved lemon in homemade harissa Whole30 compliant?: Preserved lemon — lemon fermented in salt — is generally classified as compliant on Whole30 when made without added sugar. Homemade preserved lemon (lemon + salt only) is compliant. Commercial preserved lemon sometimes adds citric acid (compliant) or sugar (excluded) — verify each commercial product used.

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At 186kcal calories per 100g, Homemade Pesto falls into the Limited category under Whole30 guidelines. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 13.8g fat and 373mg sodium per serving. Within this category, it falls between Homemade Harissa and Chimichurri for calories, ranking 56 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

186kcalCalories

4gProtein

13.8gFat

11.6gCarbs

0.3gFiber

Full Homemade Pesto classification →

FAQ (5 questions)

Is homemade pesto Whole30 compliant?: Homemade pesto is classified as Limited under standard Whole30 guidelines. Traditional pesto contains Parmesan or Pecorino Romano cheese — both dairy products excluded on Whole30. A compliant homemade pesto omits cheese entirely or substitutes nutritional yeast (no dairy additives), using basil, olive oil, pine nuts or walnuts, garlic, and salt.
Can cheese be omitted from homemade Whole30 pesto?: Yes. Homemade pesto without cheese — using only basil, olive oil, pine nuts or walnuts, garlic, and salt — is classified as compliant under standard Whole30 guidelines. The cheese is a traditional pesto ingredient but is not structurally required for the sauce. Omitting it produces a lighter, more basil-forward sauce.
Is nutritional yeast a good Parmesan substitute in Whole30 pesto?: Nutritional yeast is generally classified as compliant under standard Whole30 guidelines when no dairy is added. It provides umami and a mild savory note similar to Parmesan. It is used in homemade Whole30 pesto as a Parmesan substitute. Verify that the specific nutritional yeast product contains no dairy, whey, or cheese-derived ingredients.
Are pine nuts compliant in homemade Whole30 pesto?: Yes. Pine nuts are a compliant seed/nut on Whole30. Traditional pesto uses pine nuts. Walnuts, cashews, and almonds are also compliant nut substitutes. Sunflower seeds or hemp seeds can also be used for a nut-free version. All of these are compliant.
Is lemon juice in pesto Whole30 compliant?: Yes. Lemon juice used in small quantities as an acid brightener in pesto is classified as compliant. Freshly squeezed lemon juice as a seasoning component in a condiment (not as a juice beverage) is treated differently from bottled fruit juice under Whole30 guidelines. This small-quantity cooking acid application is generally acceptable.

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At 430kcal calories per 100g, Homemade Ranch Dressing falls into the Limited category under Whole30 guidelines. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, homemade ranch dressing also provides 44.5g fat and 901mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Thousand Island Dressing at 379kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

430kcalCalories

1.3gProtein

44.5gFat

5.9gCarbs

0gFiber

Full Homemade Ranch Dressing classification →

FAQ (5 questions)

Is homemade ranch dressing Whole30 compliant?: Homemade ranch dressing can be compliant under standard Whole30 guidelines when made with compliant mayo, coconut milk or almond milk (compliant formulation), and herb seasonings — without buttermilk, dairy, or added sugar. The compliance depends on the specific recipe ingredients used.
What replaces buttermilk in a Whole30 ranch dressing?: Buttermilk provides the tangy flavor in traditional ranch dressing. In compliant homemade ranch, buttermilk is replaced with: full-fat coconut milk (unsweetened, no carrageenan) combined with apple cider vinegar or lemon juice to create a 'buttermilk-like' tang, or compliant almond milk (no carrageenan, no sweetener) used similarly. The acid converts the plant milk to a sour-tasting base.
What herbs make Whole30 ranch dressing?: Standard ranch herb profile — all compliant: dried dill, garlic powder, onion powder, chives or dried chives, parsley, and black pepper. These are all whole-food spices with no excluded additives. Pre-made ranch seasoning packets often contain added sugar, monosodium glutamate, or anti-caking agents with questionable sources — verify or use individual dried herbs.
Can commercial Hidden Valley Ranch packets be used in homemade Whole30 ranch?: Commercial ranch seasoning packets require ingredient list review. Many contain buttermilk powder (dairy), monosodium glutamate, and anti-caking agents that may use excluded grain starch. Some ranch seasoning packets are free of these additives. Verify each specific seasoning packet product. Using individual dried herbs is the most reliable compliant approach.
Is Whole30 homemade ranch the same as standard ranch?: Compliant homemade Whole30 ranch approximates the flavor profile of standard ranch — herby, tangy, creamy — but uses different base ingredients (compliant mayo and coconut milk instead of buttermilk and dairy). The flavor profile is similar; the base ingredients differ.

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Hot Sauce is classified as Limited on Whole30, with 74kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 2055mg sodium per serving. Within this category, it falls between Jarred Harissa and Gluten-Free Worcestershire Sauce for calories, ranking 25 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

74kcalCalories

1gProtein

0.7gFat

16.6gCarbs

0.5gFiber

Full Hot Sauce classification →

FAQ (6 questions)

Is hot sauce Whole30 compliant?: Hot sauce is classified as Limited under standard Whole30 guidelines. Many plain hot sauces with ingredients limited to chili peppers, vinegar, and salt are classified as compliant. Products with added sugar, soy sauce, corn starch, or other non-compliant ingredients are not.
Is Frank's RedHot Whole30 compliant?: Frank's RedHot is frequently cited in published Whole30 references as a commonly used hot sauce. The product is commonly formulated with aged cayenne peppers, distilled vinegar, water, salt, and garlic powder. Classification of any specific product depends on the formulation as listed on the label at time of purchase.
What makes a hot sauce non-compliant on Whole30?: Common disqualifying ingredients in commercial hot sauces include: added sugar, corn syrup, soy sauce, modified starch, natural flavors from non-compliant sources, and sulfite preservatives. Label review is applicable for all commercial hot sauce products.
Is sriracha Whole30 compliant?: Most commercial sriracha sauces contain added sugar and are classified as non-compliant under standard Whole30 guidelines. Some Whole30-compatible sriracha products are available without added sugar, but these are not the standard commercial formulation.
Is Tabasco sauce Whole30 compliant?: Tabasco Original Red Pepper Sauce is commonly formulated with distilled vinegar, red pepper, and salt. As of published Whole30 references, it is frequently cited as a commonly compliant hot sauce option. Classification depends on the label of the specific product and variety.
Are hot sauces with fruit in the ingredients Whole30 compliant?: Hot sauces containing whole fruit or fruit-derived ingredients are evaluated based on whether added sugar is present and whether the overall ingredient list contains any excluded additives. Fruit in small quantities as a flavoring — without being an added sweetener — may fall within compliant parameters. Label review applies.

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With 102kcal calories per 100g, Italian Dressing earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 6.7g fat and 891mg sodium, which may factor into overall meal planning. Within this category, it falls between Baking Powder and Sugar-Free Ketchup for calories, ranking 39 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

102kcalCalories

0.4gProtein

6.7gFat

10gCarbs

0gFiber

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Jarred Harissa is classified as Limited on Whole30, with 72kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 4.5g fiber and 1200mg sodium per serving. Within this category, it falls between Harissa and Hot Sauce for calories, ranking 24 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

72kcalCalories

2.5gProtein

3.3gFat

9gCarbs

4.5gFiber

Full Jarred Harissa classification →

FAQ (5 questions)

Is jarred harissa Whole30 compliant?: Jarred harissa is classified as Limited under standard Whole30 guidelines. Some commercial jarred harissa formulations contain only compliant ingredients — chili peppers, olive oil, garlic, spices, and salt. Others add sugar, canola oil, or citric acid from excluded sources. Label review is required for each specific product.
Does commercial harissa contain added sugar?: Some commercial harissa products contain added sugar — typically a small quantity used as a flavor modifier or preservation aid. Traditional harissa does not include sugar; however, some mass-market formulations add it. Verify the ingredient list for any sweetener term: sugar, glucose, cane sugar, or corn syrup.
Is canola oil in jarred harissa excluded on Whole30?: Yes. Canola oil is excluded under standard Whole30 guidelines. Some commercial harissa products substitute canola oil or sunflower oil for olive oil to reduce cost. If the ingredient list lists canola oil or a non-compliant oil as the primary fat, the product is non-compliant regardless of other ingredients.
Is citric acid in jarred harissa compliant on Whole30?: Yes. Citric acid is a compliant food-safe acid used as a preservative in jarred condiments including harissa. Its presence in an ingredient list does not make a product non-compliant.
What makes a jarred harissa compliant on Whole30?: Compliant jarred harissa contains: chili peppers, olive oil (not canola or soybean oil), garlic, compliant spices (cumin, caraway, coriander), salt, and optionally citric acid or compliant preservatives — with no added sugar of any kind. Each specific product requires individual label verification.

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Jarred Salsa is classified as Limited on Whole30, with 29kcal calories per 100g. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 711mg sodium, which may factor into overall meal planning. Among the 80 items in this category, jarred salsa sits at the low end for calories — next closest is Tomato Sauce at 32kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

29kcalCalories

1.5gProtein

0.2gFat

6.6gCarbs

1.9gFiber

Full Jarred Salsa classification →

FAQ (5 questions)

Is jarred salsa Whole30 compliant?: Jarred salsa is classified as Limited under standard Whole30 guidelines. Many jarred salsas contain added sugar, corn, or other excluded ingredients. Some jarred salsas contain only compliant ingredients — tomatoes, onion, peppers, vinegar or citric acid, salt, and spices. Label review is required for every specific product.
Does jarred salsa contain added sugar?: Some jarred salsas contain added sugar; others do not. Sugar or cane sugar appears in the ingredient list of many commercial jarred salsas as a flavor modifier. Jarred salsa without added sugar exists — verify the ingredient list for each specific product. 'No sugar added' label claims are helpful but still require full ingredient review.
Is citric acid in jarred salsa Whole30 compliant?: Yes. Citric acid is a food-safe acid used as a preservative and acidulant in jarred salsa. It is classified as compliant under standard Whole30 guidelines. Citric acid in a jarred salsa ingredient list does not make the product non-compliant.
Is jarred salsa with corn Whole30 compliant?: No. Corn is excluded under standard Whole30 guidelines as a grain. Jarred salsa that lists corn as an ingredient is non-compliant due to the corn content. Corn chips, corn tortilla pieces, and all forms of corn in jarred salsa are excluded.
Can jarred salsa be used in cooking on Whole30?: Compliant jarred salsa (no added sugar, no corn, no other excluded ingredients) can be used in cooking — as a sauce base, marinade component, or cooking liquid. The classification is the same whether the salsa is used as a condiment or as a cooking ingredient.

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At 117kcal calories per 100g, Ketchup falls into the Limited category under Whole30 guidelines. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, ketchup also provides 949mg sodium per 100g. Within this category, it falls between Relish and Cocktail Sauce for calories, ranking 42 of 80. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Regular	101kcal	1g	0.1g	27.4g	0.3g
No Sugar Added	101kcal	1g	0.1g	27.4g	0.3g

Full Ketchup classification →

FAQ (6 questions)

Is ketchup Whole30 compliant?: Ketchup is classified as Limited under standard Whole30 guidelines. Standard commercial ketchup contains added sugar and is classified as non-compliant. Ketchup formulated without added sugar and other excluded ingredients is classified as compliant.
Why is standard commercial ketchup not Whole30 compliant?: Standard commercial ketchup — such as the most widely sold varieties — is formulated with added sugar (often high-fructose corn syrup or cane sugar), which is an excluded sweetener under standard Whole30 guidelines.
Is there Whole30 compliant ketchup available?: Some brands produce ketchup specifically formulated without added sugar, using compliant ingredients such as tomatoes, vinegar, onion, garlic, and spices. Published Whole30 community resources have referenced this category of product. Compliance depends on the full ingredient list of the specific product.
Is reduced-sugar ketchup Whole30 compliant?: Reduced-sugar ketchup still typically contains some added sugar or artificial sweeteners. Products with added sweeteners — including artificial ones such as sucralose — are classified as non-compliant. A product labeled 'reduced sugar' is not automatically compliant; full label review is applicable.
Is homemade ketchup Whole30 compliant?: Homemade ketchup made with tomatoes, vinegar, salt, onion, and spices — without added sugar — is classified as compliant under standard Whole30 guidelines. The absence of sweetener is the key condition for compliance.
Are there compliant alternatives to ketchup on Whole30?: Compliant condiment alternatives used in a similar context to ketchup include plain tomato paste (check for added sugar or citric acid), fresh tomato salsa, and homemade tomato sauce made from compliant ingredients.

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With 159kcal calories per 100g, Marinara Sauce earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 7.4g protein and 5.6g fat, which may factor into overall meal planning. Within this category, it falls between Guacamole and Gochujang for calories, ranking 50 of 80. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

159kcalCalories

7.4gProtein

5.6gFat

19.6gCarbs

1.1gFiber

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With 688kcal calories per 100g, Mayonnaise earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 77.8g fat and 486mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Homemade Mayonnaise at 688kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Regular	680kcal	1g	74.8g	0.6g	0g
Light	238kcal	0.4g	22.2g	9.2g	0g

Full Mayonnaise classification →

FAQ (4 questions)

Is mayonnaise Whole30 compliant?: Mayonnaise is classified as Limited under standard Whole30 guidelines. It is compliant only when made with approved oils (avocado oil or light olive oil) and no added sugar. Most commercial mayonnaise uses soybean or canola oil and is therefore not compliant.
What oil makes mayonnaise non-compliant on Whole30?: Soybean oil and canola oil are not allowed on Whole30. These are the most common oils in commercial mayonnaise and disqualify the majority of store-bought products.
Can I make Whole30 mayonnaise at home?: Yes. Homemade mayonnaise using light olive oil or avocado oil, eggs, mustard, and vinegar or lemon juice is fully compliant and commonly prepared during Whole30.
Are there compliant store-bought mayonnaise options?: Some commercial products use avocado oil or light olive oil with no added sugar. These are generally compliant, but formulations can change — label review is required at each purchase.

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Mustard is classified as Limited on Whole30, with 27kcal calories per 100g. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 3.2g fiber, which may factor into overall meal planning. Among the 80 items in this category, mustard sits at the low end for calories — next closest is Jarred Salsa at 29kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

27kcalCalories

2.9gProtein

0.4gFat

4.7gCarbs

3.2gFiber

Full Mustard classification →

FAQ (6 questions)

Is mustard Whole30 compliant?: Mustard is classified as Limited under standard Whole30 guidelines. Plain yellow mustard and some Dijon mustards without added sugar are generally classified as compliant. Products with added sugar or non-compliant wine (for Dijon) vary in classification.
Is yellow mustard Whole30 compliant?: Plain yellow mustard — made from mustard seed, vinegar, water, salt, and turmeric — is generally classified as compliant under standard Whole30 guidelines. Label review is applicable because some yellow mustard products contain added sugar or non-compliant preservatives.
Is Dijon mustard Whole30 compliant?: Dijon mustard is classified as Limited. Traditional Dijon mustard is made with white wine or verjuice, which may raise questions about alcohol content. Published Whole30 guidelines distinguish between trace alcohol from a cooking/flavor ingredient versus voluntarily consumed alcohol. Many Dijon mustards without added sugar are generally considered compliant; label review applies.
Is honey mustard Whole30 compliant?: Honey mustard is classified as non-compliant under standard Whole30 guidelines. Honey is an excluded sweetener, and honey mustard products contain honey as a primary ingredient.
Is whole grain mustard Whole30 compliant?: Whole grain mustard varies by formulation. Products made from mustard seeds, vinegar, and salt with no added sweeteners are generally classified as compliant. Many commercial whole grain mustards contain added sugar or non-compliant wine. Label review is applicable.
What mustard ingredients are non-compliant on Whole30?: Common disqualifying ingredients in commercial mustard products include: added sugar (cane, high-fructose corn syrup, honey), non-compliant sweeteners, and occasionally soy-based additives. Plain mustard seed, vinegar, water, salt, and spices are individually compliant ingredients.

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With 11kcal calories per 100g, Pectin earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 2.1g fiber, which may factor into overall meal planning. Among the 80 items in this category, pectin sits at the low end for calories — next closest is Pico de Gallo at 17kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

11kcalCalories

0gProtein

0gFat

2.1gCarbs

2.1gFiber

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With 580kcal calories per 100g, Pesto earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 8.6g protein and 59.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Caesar Dressing at 542kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

580kcalCalories

8.6gProtein

59.2gFat

5.7gCarbs

1gFiber

Full Pesto classification →

FAQ (4 questions)

Is pesto Whole30 compliant?: Pesto is classified as Limited under standard Whole30 guidelines. Traditional pesto contains Parmesan cheese, which is a dairy product excluded on Whole30. Dairy-free pesto made with basil, pine nuts, olive oil, and garlic — without cheese — is compliant.
Why is traditional pesto not allowed on Whole30?: Traditional Genovese pesto includes Parmesan and Pecorino Romano, both hard cheeses classified as dairy products excluded under Whole30.
Is store-bought pesto Whole30 compliant?: Virtually no standard commercial pesto is compliant. Most contain Parmesan or cheese powder (dairy). Some also use canola or sunflower oil instead of olive oil. Dairy-free commercial pesto options require label review for oil type and other additives.
Can I make compliant pesto on Whole30?: Yes. Fresh basil, pine nuts, garlic, extra-virgin olive oil, and salt — without cheese — is fully compliant. Nutritional yeast can be added for additional savory depth.

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Pico de Gallo is classified as Limited on Whole30, with 17kcal calories per 100g. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 443mg sodium, which may factor into overall meal planning. Among the 80 items in this category, pico de gallo sits at the low end for calories — next closest is Red Wine Vinegar at 19kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

17kcalCalories

0.7gProtein

0.1gFat

3.7gCarbs

1.1gFiber

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With 93kcal calories per 100g, Plain Hot Sauce earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 2.2g fiber and 2120mg sodium, which may factor into overall meal planning. Within this category, it falls between Tzatziki and Sriracha for calories, ranking 34 of 80. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

93kcalCalories

1.9gProtein

0.9gFat

19.2gCarbs

2.2gFiber

Full Plain Hot Sauce classification →

FAQ (5 questions)

Is plain hot sauce Whole30 compliant?: Plain vinegar-based hot sauce is classified as Limited under standard Whole30 guidelines. Most classic Louisiana-style and tabasco-style hot sauces — made from aged peppers, vinegar, and salt only — are compliant. The classification requires label verification, as some hot sauces contain added sugar, thickeners, or soy. Hot sauce with only peppers, vinegar, and salt is generally compliant.
What ingredients in hot sauce can make it non-compliant on Whole30?: Excluded ingredients found in some commercial hot sauces include: added sugar (excluded sweetener), soybean oil or soy additives (soy exclusion), xanthan gum from corn-derived fermentation (xanthan gum is generally considered compliant; the concern is other additives). Garlic, onion, spices, and natural pepper-derived ingredients are compliant.
Is Tabasco hot sauce Whole30 compliant?: Tabasco Original Red Sauce is commonly cited in published Whole30 references as a compliant hot sauce. Its formulation — aged red peppers, vinegar, salt — is a simple three-ingredient product with no added sugar or excluded additives. Verify the current ingredient list of the specific product purchased, as formulations can change.
Is Frank's RedHot Whole30 compliant?: Frank's RedHot Original Cayenne Pepper Sauce is commonly referenced as a compliant hot sauce. Its formulation typically includes aged cayenne peppers, distilled vinegar, water, salt, garlic powder. The formulation contains no added sugar. Verify each specific product variant — some Frank's RedHot products (such as the Buffalo Wing Sauce) include butter or other added ingredients that change the compliance.
Is hot sauce with natural flavors compliant on Whole30?: Natural flavors in hot sauce are generally considered compliant when the source is consistent with compliant foods (pepper-derived, spice-derived). However, if natural flavors are the only flavor descriptor and the source is unknown, compliance requires manufacturer verification. Most plain hot sauce 'natural flavors' are from pepper sources and are compliant.

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Ranch Dressing is classified as Limited on Whole30, with 430kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 44.5g fat and 810mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Homemade Ranch Dressing at 430kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

430kcalCalories

1.3gProtein

44.5gFat

5.9gCarbs

0gFiber

Full Ranch Dressing classification →

FAQ (4 questions)

Is ranch dressing Whole30 compliant?: Ranch dressing is classified as Limited under standard Whole30 guidelines. Standard commercial ranch contains dairy, added sugar, and non-compliant oils. Homemade ranch made with compliant mayonnaise and dairy-free herbs and seasonings is compliant.
Why is commercial ranch dressing not compliant on Whole30?: Commercial ranch dressing typically contains buttermilk or sour cream (dairy), soybean or canola oil, added sugar, MSG, and artificial flavors. Multiple excluded ingredients are present in most formulations.
Is dairy-free commercial ranch Whole30 compliant?: Usually not. Dairy-free commercial ranch typically substitutes non-compliant oils (canola, sunflower seed oil) for dairy, and often contains added sugar, soy, or other excluded ingredients.
How do I make compliant ranch dressing for Whole30?: Combine compliant mayonnaise (made with avocado oil or light olive oil) with dried dill, garlic powder, onion powder, parsley, chives, and a squeeze of lemon juice or a small amount of compliant coconut milk for thinning. All components must individually be verified as compliant.

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At 19kcal calories per 100g, Red Wine Vinegar falls into the Limited category under Whole30 guidelines. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Among the 80 items in this category, red wine vinegar sits at the low end for calories — next closest is White Vinegar at 21kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

19kcalCalories

0gProtein

0gFat

0.3gCarbs

0gFiber

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Relish is classified as Limited on Whole30, with 111kcal calories per 100g. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 336mg sodium, which may factor into overall meal planning. Within this category, it falls between Sugar-Free Ketchup and Ketchup for calories, ranking 41 of 80. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

111kcalCalories

1.7gProtein

0.9gFat

25.7gCarbs

1.5gFiber

Full Relish classification →

FAQ (4 questions)

Is relish Whole30 compliant?: Relish is classified as Limited under standard Whole30 guidelines. Standard sweet pickle relish contains added sugar and is not compliant. Sugar-free dill relish or relish made from only cucumbers, vinegar, salt, and spices is compliant.
Is sweet pickle relish allowed on Whole30?: No. Sweet pickle relish contains added sugar as a primary ingredient and is not compliant on Whole30.
Is dill relish Whole30 compliant?: Dill relish is classified as Limited. Some commercial dill relish products are formulated without added sugar and are compliant. Many others still contain added sugar — label review is required for each specific product.
What does a compliant relish look like on the ingredient list?: Cucumbers, vinegar (any except malt vinegar), salt, and spices such as dill, garlic, and mustard seed. No added sugar, no high-fructose corn syrup, and no excluded sweeteners of any kind.

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With 34kcal calories per 100g, Salsa earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 656mg sodium, which may factor into overall meal planning. Among the 80 items in this category, salsa sits at the low end for calories — next closest is Fish Sauce at 35kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

34kcalCalories

1.4gProtein

0.2gFat

6.7gCarbs

1.8gFiber

Full Salsa classification →

FAQ (6 questions)

Is salsa Whole30 compliant?: Salsa is classified as Limited under standard Whole30 guidelines. Fresh salsa made from compliant ingredients (tomatoes, onion, cilantro, jalapeño, lime juice, salt) is classified as compliant. Many commercial jarred salsas contain added sugar or other non-compliant additives.
Is fresh pico de gallo Whole30 compliant?: Fresh pico de gallo made from tomatoes, onion, cilantro, jalapeño, lime juice, and salt — all compliant ingredients — is classified as compliant under standard Whole30 guidelines.
What makes jarred salsa non-compliant on Whole30?: Common disqualifying ingredients in commercial jarred salsa include: added sugar (cane sugar, corn syrup), citric acid from non-compliant sources in large amounts, non-compliant preservatives such as sodium benzoate, and natural flavors of unknown origin.
Is corn salsa or salsa with corn Whole30 compliant?: Salsa containing corn is classified as non-compliant under standard Whole30 guidelines. Corn is a grain and is excluded under the grain elimination rule. Corn-free salsas with otherwise compliant ingredients are classified as compliant.
Is tomatillo salsa (salsa verde) Whole30 compliant?: Salsa verde made from tomatillos, jalapeño, onion, garlic, cilantro, lime, and salt — all compliant ingredients — is classified as compliant. Commercial tomatillo salsa products may contain added sugar or other non-compliant ingredients and require label review.
Is restaurant salsa Whole30 compliant?: Restaurant salsa — typically made fresh from whole ingredients — is generally classified as compliant if it contains only vegetables, citrus, herbs, and salt. Some restaurants use commercial salsa with added sugar or other additives. Ingredient information is not always available for restaurant preparations.

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With 45kcal calories per 100g, Sambal Oelek earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 3g fiber and 1600mg sodium, which may factor into overall meal planning. Among the 80 items in this category, sambal oelek sits at the low end for calories — next closest is Apple Cider Vinegar at 46kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

45kcalCalories

1.5gProtein

0.7gFat

8.5gCarbs

3gFiber

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With 60kcal calories per 100g, Soy-Free Tamari earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 10.5g protein and 5590mg sodium, which may factor into overall meal planning. Within this category, it falls between Oyster Sauce and Soy Sauce for calories, ranking 21 of 80. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

60kcalCalories

10.5gProtein

0.1gFat

5.6gCarbs

0.8gFiber

Full Soy-Free Tamari classification →

FAQ (4 questions)

Is soy-free tamari Whole30 compliant?: Soy-free tamari is classified as Limited under standard Whole30 guidelines. Compliance depends entirely on the fermentation base and added ingredients of the specific product. Coconut-based and some seed-based versions are compliant; legume-based versions are not.
What makes soy-free tamari non-compliant on Whole30?: Products derived from legumes — such as chickpeas or fava beans — are excluded on Whole30 because legumes are a prohibited food category. Added sugar and other excluded ingredients also disqualify products.
Is coconut aminos the same as soy-free tamari?: Coconut aminos — fermented coconut blossom nectar with salt — is the most widely available and recognized soy-free tamari substitute. It is compliant on Whole30. Some brands market coconut aminos explicitly as a soy-free tamari alternative.
How do I know if a soy-free tamari product is compliant?: Review the full ingredient list. The fermentation base must not be a legume (chickpea, fava bean, black bean). No added sugar, grain-derived ingredients, or alcohol is typically present. Plain coconut-based or seed-based products with no excluded additives are generally compliant.

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Steak Sauce is classified as Limited on Whole30, with 95kcal calories per 100g. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 1647mg sodium, which may factor into overall meal planning. Within this category, it falls between Curry Paste and Baking Powder for calories, ranking 37 of 80. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

95kcalCalories

1.3gProtein

0.2gFat

22gCarbs

1.5gFiber

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With 688kcal calories per 100g, Store-Bought Mayonnaise earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 77.8g fat and 486mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Mayonnaise at 688kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

688kcalCalories

0gProtein

77.8gFat

0.3gCarbs

0gFiber

Full Store-Bought Mayonnaise classification →

FAQ (5 questions)

Is store-bought mayonnaise Whole30 compliant?: Store-bought mayonnaise is classified as Limited under standard Whole30 guidelines. Most commercial mayonnaise is made with soybean oil — an excluded oil on Whole30. Some specialty brands produce mayonnaise with avocado oil or olive oil; these are generally compliant when the full ingredient list contains no other excluded ingredients.
Why is regular commercial mayonnaise not Whole30 compliant?: Standard commercial mayonnaise — including major brands — uses soybean oil as the primary fat. Soy and soy-derived ingredients, including soybean oil, are excluded under standard Whole30 guidelines. The exclusion applies regardless of the quantity of soybean oil or whether the mayo is otherwise additive-free.
Does store-bought mayonnaise contain added sugar?: Some commercial mayonnaise products contain added sugar; others do not. Sugar presence varies by brand and product line. Even in formulations without added sugar, soybean oil remains the primary exclusion for most commercial mayonnaise. Both issues can be verified on the ingredient list.
What store-bought mayonnaise is Whole30 compliant?: Compliant store-bought mayonnaise must use avocado oil, olive oil, or another compliant fat — not soybean, canola, or vegetable oil. Several specialty brands produce avocado oil mayonnaise. The full ingredient list typically contains no soy-derived ingredients, no added sugar, and no other excluded additives. Each specific product requires individual label verification.
Is olive oil mayonnaise from the grocery store Whole30 compliant?: Olive oil mayonnaise sold at grocery stores requires label review. Many products marketed as 'olive oil mayonnaise' blend olive oil with soybean or canola oil — the primary oil is still soybean or canola, with a smaller proportion of olive oil. Only products listing olive oil as the sole or dominant oil without soybean or canola oil are compliant.

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With 109kcal calories per 100g, Sugar-Free Ketchup earns a Limited classification on Whole30. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, sugar-free ketchup also provides 928mg sodium per 100g. Within this category, it falls between Italian Dressing and Relish for calories, ranking 40 of 80. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

109kcalCalories

1.1gProtein

0.3gFat

27.1gCarbs

0.3gFiber

Full Sugar-Free Ketchup classification →

FAQ (5 questions)

Is sugar-free ketchup Whole30 compliant?: Sugar-free ketchup is classified as Limited under standard Whole30 guidelines. Most commercial sugar-free ketchup replaces sugar with non-caloric sweeteners such as sucralose, erythritol, or stevia — all of which are excluded on Whole30. The 'sugar-free' label addresses caloric sweetener content only; it does not indicate compliance.
Does 'sugar-free' mean Whole30 compliant for ketchup?: No. 'Sugar-free' on ketchup packaging indicates that no caloric sweetener (sugar, corn syrup, honey) was used. Most sugar-free ketchups substitute non-caloric sweeteners such as sucralose, erythritol, or stevia extract. All three of these non-caloric sweeteners are excluded under standard Whole30 guidelines. 'Sugar-free' is not equivalent to Whole30-compliant.
What sweeteners in sugar-free ketchup are excluded on Whole30?: The following non-caloric sweeteners commonly used in sugar-free ketchup are excluded on Whole30: sucralose (Splenda), erythritol, stevia extract (Reb A), monk fruit extract, and acesulfame potassium. All non-caloric sweeteners are excluded under published Whole30 guidelines, regardless of caloric content.
Is there a compliant ketchup on Whole30?: Compliant ketchup must contain no added sweetener of any kind — no caloric sweeteners (sugar, HFCS, honey) and no non-caloric sweeteners (sucralose, erythritol, stevia). Some specialty brands produce ketchup sweetened only with dates, which are a whole fruit ingredient rather than an added sweetener. Verify each specific product's current ingredient list.
Is date-sweetened ketchup Whole30 compliant?: Date-sweetened ketchup — where the sweetness comes from date paste or date purée rather than extracted sweeteners — occupies a nuanced classification. Whole dates are a compliant whole food on Whole30. Date paste used as an ingredient in condiments is generally considered compliant when it is the whole fruit in puréed form rather than an extracted date sugar or date syrup. Verify each specific product and formulation.

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At 211kcal calories per 100g, Tartar Sauce falls into the Limited category under Whole30 guidelines. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, tartar sauce also provides 16.7g fat and 667mg sodium per 100g. Within this category, it falls between Miso and Hoisin Sauce for calories, ranking 59 of 80. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

211kcalCalories

1gProtein

16.7gFat

13.3gCarbs

0.5gFiber

Full Tartar Sauce classification →

FAQ (4 questions)

Is tartar sauce Whole30 compliant?: Tartar sauce is classified as Limited under standard Whole30 guidelines. Commercial versions use non-compliant mayonnaise and sweetened relish. Homemade tartar sauce built from compliant mayo, compliant relish or pickles, capers, and lemon juice is fully compliant.
Why is commercial tartar sauce not compliant on Whole30?: Standard commercial tartar sauce is made from mayonnaise (soybean oil base — excluded) and sweet pickle relish (added sugar — excluded). Both primary components contain excluded ingredients in their commercial forms.
What ingredients do I need to make compliant tartar sauce on Whole30?: Compliant mayonnaise (made with avocado oil or light olive oil), compliant dill relish or finely chopped sugar-free dill pickles, capers (check brine for excluded additives), lemon juice, dill, and salt.
Are capers Whole30 compliant?: Capers are generally compliant. They are typically packed in a brine of water, vinegar, and salt — all compliant. Label review confirms the specific product contains no added sugar or excluded additives.

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At 379kcal calories per 100g, Thousand Island Dressing falls into the Limited category under Whole30 guidelines. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, thousand island dressing also provides 35.1g fat and 962mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is BBQ Sauce at 378kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

379kcalCalories

1.1gProtein

35.1gFat

14.6gCarbs

0.8gFiber

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With 82kcal calories per 100g, Tomato Paste earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 4.1g fiber, which may factor into overall meal planning. Within this category, it falls between Worcestershire Sauce and Balsamic Vinegar for calories, ranking 29 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

82kcalCalories

4.3gProtein

0.5gFat

18.9gCarbs

4.1gFiber

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At 32kcal calories per 100g, Tomato Sauce falls into the Limited category under Whole30 guidelines. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Among the 80 items in this category, tomato sauce sits at the low end for calories — next closest is Salsa at 34kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

32kcalCalories

1.3gProtein

0.4gFat

7.1gCarbs

1.4gFiber

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Traditional Fish Sauce is classified as Limited on Whole30, with 35kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 5.1g protein and 7850mg sodium per serving. Among the 80 items in this category, traditional fish sauce sits at the low end for calories — next closest is Sweetened Fish Sauce at 35kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

35kcalCalories

5.1gProtein

0gFat

3.6gCarbs

0gFiber

Full Traditional Fish Sauce classification →

FAQ (5 questions)

Is traditional fish sauce Whole30 compliant?: Traditional fish sauce made from only fish and salt is classified as Limited under standard Whole30 guidelines. The pure fermented fish and salt formulation contains no excluded ingredients. The Limited status reflects that commercial fish sauces vary in formulation — some add sugar, water, or flavor enhancers. Label review is required.
What is traditional fish sauce made of?: Traditional fish sauce is produced by layering anchovies or other small fish with salt and allowing the mixture to ferment for 12–24 months. The resulting liquid is the fish sauce. The basic formulation is: fish (anchovies or similar) and salt — two ingredients.
Does fish sauce contain added sugar?: Some commercial fish sauces contain added sugar. Most traditional Vietnamese, Thai, and Filipino fish sauce brands include only fish and salt. However, some table fish sauces — particularly those sold as dipping sauces or 'seasoning sauce' — add sugar. Verify the ingredient list of each specific product.
What is the difference between fish sauce and anchovy sauce on Whole30?: For Whole30 compliance purposes, fish sauce (fermented anchovy liquid) and anchovy sauce (anchovy paste or puree) are evaluated the same way — by ingredient list. Both are compliant when the ingredient list contains only fish (anchovy), salt, and compliant preservatives. The form differs; the classification framework is the same.
Is fish sauce with MSG Whole30 compliant?: Monosodium glutamate (MSG) is generally considered compliant under published Whole30 guidance. MSG is a sodium salt of glutamic acid — a naturally occurring amino acid. Its inclusion in fish sauce does not make the product non-compliant, provided no other excluded ingredients are present. The primary concern in fish sauce is added sugar or excluded flavor additives.

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With 77kcal calories per 100g, Traditional Worcestershire Sauce earns a Limited classification on Whole30. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, traditional worcestershire sauce also provides 1300mg sodium per 100g. Within this category, it falls between Gluten-Free Worcestershire Sauce and Worcestershire Sauce for calories, ranking 27 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

77kcalCalories

0gProtein

0gFat

19.2gCarbs

0gFiber

Full Traditional Worcestershire Sauce classification →

FAQ (5 questions)

Is traditional Worcestershire sauce Whole30 compliant?: Traditional Worcestershire sauce is classified as Limited under standard Whole30 guidelines. The standard formulation contains malt vinegar (barley-derived — a grain), soy sauce, and molasses — multiple excluded ingredients. Published Whole30 guidance has historically treated Worcestershire as a nuanced case; the malt vinegar and soy are the most significant exclusion concerns.
What excluded ingredients are in traditional Worcestershire sauce?: Traditional Worcestershire sauce contains: malt vinegar (barley-derived — grain exclusion), soy sauce (soy and wheat — dual exclusion), and molasses (excluded sweetener). In small quantities as a cooking ingredient or marinade component, the trace quantities involved have been treated with some nuance in published Whole30 references.
Why does Worcestershire sauce contain malt vinegar?: Malt vinegar is produced by fermenting malted barley into ale, then further fermenting the ale into vinegar. The barley origin means malt vinegar contains trace barley protein and is grain-derived. Under Whole30's grain exclusion, malt vinegar is technically excluded. The malt vinegar component is the reason gluten-free Worcestershire sauce exists as an alternative.
Can traditional Worcestershire sauce be used as a marinade ingredient on Whole30?: Published Whole30 guidance on Worcestershire sauce has been nuanced — the sauce is used in small quantities in marinades and recipes. Some published Whole30 community resources have treated small quantities of compliant Worcestershire (soy-free, molasses-free variants) as acceptable while noting that standard formulations contain excluded ingredients. The classification remains Limited with individual product review required.
Is coconut aminos a good substitute for Worcestershire sauce on Whole30?: Yes. Coconut aminos provides umami, slight sweetness, and depth of flavor similar to Worcestershire sauce and is classified as compliant under standard Whole30 guidelines. It is used in Whole30 cooking as a substitute for both soy sauce and Worcestershire sauce in marinades, sauces, and dressings.

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At 91kcal calories per 100g, Tzatziki falls into the Limited category under Whole30 guidelines. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 5.2g protein and 6g fat per serving. Within this category, it falls between Teriyaki Sauce and Plain Hot Sauce for calories, ranking 33 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

91kcalCalories

5.2gProtein

6gFat

4.1gCarbs

0.2gFiber

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At 21kcal calories per 100g, White Vinegar falls into the Limited category under Whole30 guidelines. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Among the 80 items in this category, white vinegar sits at the low end for calories — next closest is Fresh Salsa at 23kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

21kcalCalories

0gProtein

0gFat

0.9gCarbs

0gFiber

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Worcestershire Sauce is classified as Limited on Whole30, with 77kcal calories per 100g. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 1300mg sodium, which may factor into overall meal planning. Within this category, it falls between Traditional Worcestershire Sauce and Tomato Paste for calories, ranking 28 of 80. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

Per 100g · Source: USDA FoodData Central

77kcalCalories

0gProtein

0gFat

19.2gCarbs

0gFiber

Full Worcestershire Sauce classification →

FAQ (3 questions)

Is Worcestershire sauce Whole30 compliant?: Worcestershire sauce is classified as Limited under standard Whole30 guidelines. Most commercial products contain soy sauce or added sweeteners and are not compliant. Some formulations made without excluded ingredients are available.
What makes Worcestershire sauce non-compliant on Whole30?: Soy sauce or soy extract, molasses, corn syrup, and other added sweeteners are the most common disqualifying ingredients in commercial Worcestershire sauce.
Are there compliant Worcestershire sauce options?: Some brands produce versions without soy or added sweeteners. Full label review is required — the ingredient list must confirm the absence of all excluded ingredients.

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With 360kcal calories per 100g, Xanthan Gum earns a Limited classification on Whole30. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, xanthan gum also provides 2.4g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Honey Mustard at 275kcal. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

Per 100g · Source: USDA FoodData Central

360kcalCalories

0gProtein

0.3gFat

96.7gCarbs

2.4gFiber

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Yeast is classified as Limited on Whole30, with 185kcal calories per 100g. The classification reflects that it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Nutritionally, it also delivers 23.9g protein and 6.5g fiber per serving. Within this category, it falls between Nutritional Yeast and Homemade BBQ Sauce for calories, ranking 53 of 80. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

Per 100g · Source: USDA FoodData Central

185kcalCalories

23.9gProtein

0.9gFat

20.4gCarbs

6.5gFiber

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Not Allowed Condiments (18)

Cream Cheese is classified as Not Allowed on Whole30, with 264kcal calories per 100g. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It also contains 9.1g protein and 22.7g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Chutney at 246kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Regular	350kcal	6.2g	34.4g	5.5g	0g
Low-Fat	208kcal	7.9g	16.7g	6.7g	0g

Full Cream Cheese classification →

FAQ (4 questions)

Is cream cheese Whole30 compliant?: No. Cream cheese is classified as Not Allowed on Whole30. It is a soft dairy cheese excluded under the program's categorical dairy prohibition.
Why is cream cheese excluded on Whole30?: Whole30 excludes all dairy products, including all cheese varieties. Cream cheese is a soft fresh cheese made from milk and cream — a dairy product, excluded regardless of fat content or brand.
Is dairy-free or vegan cream cheese compliant on Whole30?: Dairy-free cream cheese alternatives may be compliant if made from compliant ingredients — typically cashew or almond base — without added sweeteners, carrageenan, or non-compliant oils. Most commercial dairy-free cream cheese products contain excluded additives and require full label review.
Is Neufchâtel or reduced-fat cream cheese different from regular cream cheese on Whole30?: No. Neufchâtel is a lower-fat soft cheese with a similar texture to cream cheese. Both are dairy products and both are excluded on Whole30. Fat percentage does not change the dairy classification.

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With 173kcal calories per 100g, Gochujang earns a Not Allowed classification on Whole30. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It also contains 2.8g fiber and 2340mg sodium, which may factor into overall meal planning. Within this category, it falls between Marinara Sauce and Nutritional Yeast for calories, ranking 51 of 80.

Per 100g · Source: USDA FoodData Central

173kcalCalories

3.8gProtein

1.6gFat

37gCarbs

2.8gFiber

Full Gochujang classification →

FAQ (4 questions)

Is gochujang Whole30 compliant?: No. Gochujang is classified as Not Allowed under standard Whole30 guidelines. Glutinous rice flour — a grain — is a primary ingredient, and most formulations also contain added sweeteners such as rice syrup or corn syrup.
Why is gochujang not allowed on Whole30?: Traditional gochujang requires glutinous rice (sweet rice flour) as a base — a grain, which is excluded on Whole30. Traditional formulations also use barley malt or rice syrup as sweeteners, and sometimes fermented soybean powder — all excluded categories.
What is the difference between gochujang and gochugaru on Whole30?: Gochugaru — Korean red pepper flakes or powder — is simply dried chili peppers with no added grain or sweetener. Plain gochugaru is compliant on Whole30 and can be used in cooking applications where gochujang's heat is desired.
Is there a Whole30-compliant substitute for gochujang?: No direct substitute replicates gochujang's full fermented, sweet, and grain-body profile using only compliant ingredients. Gochugaru combined with coconut aminos and garlic provides some heat and umami but does not replicate the fermented sweetness of gochujang.

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With 220kcal calories per 100g, Hoisin Sauce earns a Not Allowed classification on Whole30. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It also contains 2.8g fiber and 1615mg sodium, which may factor into overall meal planning. Within this category, it falls between Tartar Sauce and Chutney for calories, ranking 60 of 80.

Per 100g · Source: USDA FoodData Central

220kcalCalories

3.3gProtein

3.4gFat

44.1gCarbs

2.8gFiber

Full Hoisin Sauce classification →

FAQ (4 questions)

Is hoisin sauce Whole30 compliant?: No. Hoisin sauce is classified as Not Allowed under standard Whole30 guidelines. Soy sauce, sugar, and fermented bean paste — all excluded on Whole30 — are primary ingredients in every standard formulation.
Why is hoisin sauce not allowed on Whole30?: Hoisin sauce contains soy sauce (soy is an excluded legume), sugar or high-fructose corn syrup (excluded sweetener), and fermented soybean or black bean paste (excluded legume derivative). These are foundational ingredients, not incidental additives.
Is there a Whole30-compliant substitute for hoisin sauce?: No direct compliant substitute replicates the full flavor profile of hoisin. Coconut aminos provides some umami sweetness that can function in similar cooking applications, though the flavor is not equivalent to hoisin.
Does organic or reduced-sugar hoisin change the compliance status?: No. Organic and reduced-sugar hoisin products still contain soy and some form of sweetener. Both categories are excluded on Whole30 regardless of the product's general health positioning.

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Honey Mustard is classified as Not Allowed on Whole30, with 275kcal calories per 100g. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It also contains 18g fat and 509mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Cream Cheese at 264kcal.

Per 100g · Source: USDA FoodData Central

275kcalCalories

1.8gProtein

18gFat

25.2gCarbs

1gFiber

Full Honey Mustard classification →

FAQ (5 questions)

Is honey mustard Whole30 compliant?: No. Honey mustard is classified as Not Allowed under standard Whole30 guidelines. Honey is explicitly listed as a non-compliant sweetener in published Whole30 guidelines. Honey mustard — whether commercial or homemade — contains honey as a defining ingredient, making it non-compliant.
Why is honey excluded on Whole30 if it is natural?: Honey is classified as a non-compliant added sweetener under published Whole30 guidelines regardless of its natural origin. The Whole30 program excludes all added sweeteners — natural and artificial — including honey, maple syrup, coconut sugar, and agave. The natural source of a sweetener does not affect its exclusion status.
Is there a compliant honey mustard substitute on Whole30?: A honey mustard-style condiment can be approximated using compliant ingredients: Dijon mustard (no added sugar) combined with date paste for sweetness and lemon juice for acidity. This formulation uses whole-fruit date as the sweetening element rather than extracted honey. The flavor profile is similar; the classification differs based on the sweetener used.
Is commercial honey mustard dressing Whole30 compliant?: No. Commercial honey mustard dressing contains honey (excluded) and typically also contains other excluded ingredients such as added sugar, soybean oil, or non-compliant stabilizers. Commercial honey mustard dressing is excluded on multiple grounds.
Is Dijon mustard the same as honey mustard on Whole30?: No. Dijon mustard and honey mustard have different formulations. Dijon mustard (mustard seeds, white wine or wine vinegar, water, salt) is generally compliant when no sugar is added. Honey mustard adds honey — an excluded sweetener — to the mustard base. They have different compliance classifications.

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At 198kcal calories per 100g, Miso falls into the Not Allowed category under Whole30 guidelines. The classification reflects that it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Nutritionally, it also delivers 12.8g protein and 6g fat per serving. Within this category, it falls between Chimichurri and Tartar Sauce for calories, ranking 58 of 80.

Per 100g · Source: USDA FoodData Central

198kcalCalories

12.8gProtein

6gFat

25.4gCarbs

5.4gFiber

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With 51kcal calories per 100g, Oyster Sauce earns a Not Allowed classification on Whole30. It is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Beyond the primary classification, oyster sauce also provides 2733mg sodium per 100g. Among the 80 items in this category, oyster sauce sits at the low end for calories — next closest is Soy-Free Tamari at 60kcal.

Per 100g · Source: USDA FoodData Central

51kcalCalories

1.4gProtein

0.3gFat

10.9gCarbs

0.3gFiber

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Ponzu Sauce is classified as Not Allowed on Whole30, with 438kcal calories per 100g. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It also contains 7.7g protein and 18.3g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Store-Bought Ranch Dressing at 430kcal.

Per 100g · Source: USDA FoodData Central

438kcalCalories

7.7gProtein

18.3gFat

60.5gCarbs

1gFiber

Compare Ponzu Sauce across all diets

With 455kcal calories per 100g, Regular Ketchup earns a Not Allowed classification on Whole30. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It also contains 7.3g protein and 16.4g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Ponzu Sauce at 438kcal.

Per 100g · Source: USDA FoodData Central

455kcalCalories

7.3gProtein

16.4gFat

70.7gCarbs

6.9gFiber

Full Regular Ketchup classification →

FAQ (5 questions)

Is regular ketchup Whole30 compliant?: No. Standard commercial ketchup is classified as Not Allowed under standard Whole30 guidelines. Regular ketchup contains added sugar — most commonly high-fructose corn syrup or cane sugar — as a primary ingredient. Added sugar in any form is excluded on Whole30.
What is the excluded ingredient in regular ketchup?: The primary excluded ingredient in standard commercial ketchup is added sugar. Most major-brand ketchup lists high-fructose corn syrup or sugar near the top of the ingredient list. Some natural or organic ketchup varieties substitute organic cane sugar or evaporated cane juice — both are still excluded added sweeteners.
Is organic ketchup Whole30 compliant?: No. Organic ketchup still contains added sugar — typically organic cane sugar, evaporated cane juice, or organic sugar. The organic certification addresses sourcing and production methods, not whether the product is free of added sweeteners. Organic ketchup is excluded on Whole30 for the same reason as conventional ketchup.
Is low-sugar ketchup Whole30 compliant?: Low-sugar ketchup still contains added sugar — it contains less than the standard formulation, but the sweetener is still present. A reduced quantity of an excluded ingredient does not make a product compliant. Low-sugar ketchup is still excluded under standard Whole30 guidelines.
What can be used instead of ketchup on Whole30?: Compliant substitutes for ketchup flavor include: specialty ketchup made with no added sweetener (some brands use date purée or no sweetener), homemade tomato sauce seasoned with compliant spices and vinegar, or fresh tomato-based condiments. Label review of any commercial product is required.

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With 136kcal calories per 100g, Sour Cream earns a Not Allowed classification on Whole30. It is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Beyond the primary classification, sour cream also provides 10.6g fat per 100g. Within this category, it falls between Store-Bought Caesar Dressing and Chili Garlic Sauce for calories, ranking 46 of 80.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Regular	198kcal	2.4g	19.4g	4.6g	0g
Light	136kcal	3.5g	10.6g	7.1g	0g

Full Sour Cream classification →

FAQ (4 questions)

Is sour cream Whole30 compliant?: No. Sour cream is classified as Not Allowed on Whole30. It is a fermented dairy product excluded under the program's categorical dairy prohibition.
Why is sour cream excluded if it's fermented?: Whole30 excludes dairy products categorically. Fermentation does not reclassify a dairy product as compliant. Sour cream is made from cream that has been fermented with lactic acid bacteria — the fermentation process produces its tangy flavor but does not remove its dairy classification.
Is dairy-free sour cream compliant on Whole30?: Dairy-free sour cream alternatives may be compliant if formulated from compliant ingredients without excluded additives. Most commercial dairy-free sour cream products use soy or contain carrageenan — both excluded. Cashew-based homemade versions can be compliant.
Can I use coconut cream as a sour cream substitute on Whole30?: Full-fat coconut cream can approximate the richness of sour cream in cooked applications. For a tangier alternative, coconut cream combined with lemon juice or apple cider vinegar provides acidity. This does not replicate sour cream's flavor precisely but serves similar functional roles.

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At 60kcal calories per 100g, Soy Sauce falls into the Not Allowed category under Whole30 guidelines. The classification reflects that it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Nutritionally, it also delivers 10.5g protein and 5590mg sodium per serving. Within this category, it falls between Soy-Free Tamari and Harissa for calories, ranking 22 of 80.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Regular	60kcal	10.5g	0.1g	5.6g	0.8g
Reduced Sodium	57kcal	9.1g	0.3g	5.6g	0.7g

Full Soy Sauce classification →

FAQ (4 questions)

Is soy sauce Whole30 compliant?: Soy sauce is classified as non-compliant under standard Whole30 guidelines due to its soy content and, in most varieties, its wheat content.
What about tamari or gluten-free soy sauce on Whole30?: Tamari and gluten-free soy sauces are still derived from soy, which is excluded under Whole30's legume rules. These products are typically classified as non-compliant regardless of gluten content.
What is the Whole30-compliant alternative to soy sauce?: Coconut aminos is widely referenced as the standard Whole30-compliant substitute for soy sauce. It is made from coconut blossom sap and contains no soy or grains.
Is liquid aminos (like Bragg's) allowed on Whole30?: Bragg Liquid Aminos is derived from soybeans and is classified as non-compliant under Whole30's legume exclusion, even though it is not fermented in the traditional soy sauce process.

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Sriracha is classified as Not Allowed on Whole30, with 93kcal calories per 100g. The classification reflects that it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Nutritionally, it also delivers 2.2g fiber and 2120mg sodium per serving. Within this category, it falls between Plain Hot Sauce and Curry Paste for calories, ranking 35 of 80.

Per 100g · Source: USDA FoodData Central

93kcalCalories

1.9gProtein

0.9gFat

19.2gCarbs

2.2gFiber

Full Sriracha classification →

FAQ (3 questions)

Is sriracha Whole30 compliant?: No. Standard sriracha contains added sugar as one of its primary ingredients. All added sugars are excluded on Whole30, making standard sriracha non-compliant.
Why is sriracha not allowed on Whole30?: Sugar is listed as a primary ingredient in the standard commercial formulation. Whole30 excludes all added sugars regardless of quantity or the form they appear in.
What can I use instead of sriracha on Whole30?: Hot sauces and chili sauces made from only chili peppers, vinegar, garlic, and salt — with no added sugar — can be used as compliant alternatives. Some brands produce these formulations.

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At 24kcal calories per 100g, Store-Bought BBQ Sauce falls into the Not Allowed category under Whole30 guidelines. It is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Beyond the primary classification, store-bought bbq sauce also provides 2.3g fiber per 100g. Among the 80 items in this category, store-bought bbq sauce sits at the low end for calories — next closest is Agar Agar at 26kcal.

Per 100g · Source: USDA FoodData Central

24kcalCalories

1.2gProtein

0.2gFat

5.4gCarbs

2.3gFiber

Full Store-Bought BBQ Sauce classification →

FAQ (5 questions)

Is store-bought BBQ sauce Whole30 compliant?: No. Standard commercial BBQ sauce is classified as Not Allowed under standard Whole30 guidelines. Commercial BBQ sauce contains multiple excluded sweeteners — high-fructose corn syrup, sugar, brown sugar, molasses, or honey — as primary ingredients. Added sweetener is the defining ingredient of commercial BBQ sauce flavor.
Is any store-bought BBQ sauce Whole30 compliant?: The vast majority of commercial BBQ sauces are not compliant. A small number of specialty brands produce BBQ sauce without added sweeteners. These products use tomato paste, vinegar, and compliant spices without sugar, HFCS, or other sweetener. Verify the complete ingredient list for each specific product — compliant commercial BBQ sauce is a small niche.
Why does BBQ sauce contain so much sugar?: Commercial BBQ sauce flavor is built on a sweet-tangy-smoky profile. Sugar, brown sugar, or molasses provides the foundational sweetness that balances the acidity of vinegar and tomato. This sweetness is a core element of the traditional BBQ sauce flavor profile, not an incidental additive. Most consumers expect and prefer sweetened BBQ sauce.
Is 'no sugar added' BBQ sauce compliant on Whole30?: 'No sugar added' BBQ sauce must still be reviewed carefully. These products may use non-caloric sweeteners (stevia, sucralose, erythritol) to replace caloric sugar. All non-caloric sweeteners are also excluded on Whole30. Verify the complete ingredient list — 'no added sugar' does not indicate Whole30 compliance.
What is the Whole30 alternative to BBQ sauce?: Homemade BBQ sauce made from tomato paste, apple cider vinegar, compliant spices, and no added sweetener is a compliant alternative. Date paste can be used as a whole-fruit sweetening agent in homemade preparations. Some specialty brands produce compliant BBQ sauce — label review of the complete ingredient list per product is required.

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Store-Bought Caesar Dressing is classified as Not Allowed on Whole30, with 131kcal calories per 100g. The classification reflects that it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Nutritionally, it also delivers 1260mg sodium per serving. Within this category, it falls between Homemade Caesar Dressing and Sour Cream for calories, ranking 45 of 80.

Per 100g · Source: USDA FoodData Central

131kcalCalories

1.5gProtein

0.2gFat

30.7gCarbs

0.2gFiber

Full Store-Bought Caesar Dressing classification →

FAQ (5 questions)

Is store-bought Caesar dressing Whole30 compliant?: No. Commercial store-bought Caesar dressing is classified as Not Allowed under standard Whole30 guidelines. Virtually all commercial Caesar dressing contains Parmesan cheese or another dairy component, soybean oil, and often added sugar or other excluded additives. Multiple exclusion grounds apply to most commercial Caesar dressing products.
What excluded ingredients are in store-bought Caesar dressing?: Common excluded ingredients in commercial Caesar dressing include: Parmesan cheese or similar dairy (dairy exclusion), soybean oil or canola oil (excluded oils), added sugar or high-fructose corn syrup, and Worcestershire sauce containing soy. Most commercial Caesar dressing has at least two or three of these excluded ingredients.
Is 'light' or 'reduced-fat' Caesar dressing Whole30 compliant?: No. Light or reduced-fat Caesar dressing may contain the same excluded ingredients as standard Caesar dressing plus additional thickeners or sweeteners used to compensate for reduced fat content. Caloric reduction does not create compliance. The ingredient list contains the same dairy, soybean oil, and sweetener exclusions.
Is vegan Caesar dressing compliant on Whole30?: Vegan Caesar dressing eliminates dairy but often substitutes soybean oil, canola oil, or soy-based emulsifiers as replacement ingredients. These soy-derived ingredients are excluded under Whole30's soy prohibition. Vegan Caesar dressing is typically not compliant for different reasons than standard Caesar dressing.
Is any commercial Caesar dressing compliant on Whole30?: Commercial Caesar dressing compliant with Whole30 is extremely rare. Such a product would need to use compliant oil (avocado oil), no dairy, no soy, no added sugar, and compliant anchovies. Homemade Caesar dressing is the practical compliant approach. A very small number of specialty brands may produce compliant versions — complete ingredient list verification is required.

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Store-Bought Pesto is classified as Not Allowed on Whole30, with 372kcal calories per 100g. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It also contains 36.4g fat and 2.1g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Xanthan Gum at 360kcal.

Per 100g · Source: USDA FoodData Central

372kcalCalories

4.2gProtein

36.4gFat

6.9gCarbs

2.1gFiber

Full Store-Bought Pesto classification →

FAQ (5 questions)

Is store-bought pesto Whole30 compliant?: No. Commercial store-bought pesto is classified as Not Allowed under standard Whole30 guidelines. Virtually all commercial pesto contains Parmesan cheese or another dairy cheese as a defining ingredient. Dairy is excluded under standard Whole30 guidelines. Some commercial pestos also contain cashews or other nuts processed on shared equipment, which is a secondary concern.
Is vegan store-bought pesto Whole30 compliant?: Vegan store-bought pesto eliminates dairy cheese but requires full ingredient list review. Vegan pesto may substitute soy-based cheese (excluded — soy) or nutritional yeast (generally compliant). The oil type also requires review — soy or canola oil in commercial vegan pesto would be excluded. Vegan pesto is not automatically compliant; the ingredient list must be verified.
Does store-bought pesto contain soybean oil?: Some commercial pesto products use soybean oil or canola oil as an economical alternative to or in addition to olive oil. This would be an additional excluded ingredient beyond the Parmesan. Standard pesto producers typically use olive oil as the primary fat, but processed or budget pesto products may blend oils.
Is pesto in a jar or pouch the same compliance issue as refrigerated pesto?: Yes. Both jar-packed and refrigerated commercial pesto contain Parmesan or similar cheese in the standard formulation. The packaging format does not affect the ingredient list or the compliance classification. All commercial pesto may be evaluated by ingredient list regardless of packaging.
What is the Whole30 alternative to store-bought pesto?: Homemade dairy-free pesto made from basil, olive oil, pine nuts or walnuts, garlic, and salt (with optional nutritional yeast for umami) is the compliant alternative. The homemade version is straightforward to prepare and provides control over all ingredients. Commercial vegan pesto without soy requires individual label verification.

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At 430kcal calories per 100g, Store-Bought Ranch Dressing falls into the Not Allowed category under Whole30 guidelines. The classification reflects that it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Nutritionally, it also delivers 44.5g fat and 901mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Ranch Dressing at 430kcal.

Per 100g · Source: USDA FoodData Central

430kcalCalories

1.3gProtein

44.5gFat

5.9gCarbs

0gFiber

Full Store-Bought Ranch Dressing classification →

FAQ (5 questions)

Is store-bought ranch dressing Whole30 compliant?: No. Commercial store-bought ranch dressing is classified as Not Allowed under standard Whole30 guidelines. Most commercial ranch dressing contains buttermilk, sour cream, or milk solids (dairy — excluded), soybean or canola oil (excluded), and often added sugar. Multiple exclusion grounds apply to virtually all commercial ranch dressing.
What excluded ingredients are in commercial ranch dressing?: Commercial ranch dressing typically contains: buttermilk or milk solids (dairy exclusion), soybean oil or canola oil (excluded oils), added sugar, modified food starch (often corn-derived, excluded), artificial preservatives, and in some cases artificial flavors. The combination of dairy and excluded oil is the most consistent exclusion pair.
Is vegan ranch dressing Whole30 compliant?: Vegan ranch dressing eliminates dairy but typically substitutes soybean oil or soy-based emulsifiers as the base fat. Soy-derived ingredients are excluded on Whole30. Vegan ranch dressing is usually non-compliant due to soy, even though the dairy exclusion is resolved.
Is 'lite' or 'low-fat' ranch dressing Whole30 compliant?: No. Light or low-fat commercial ranch dressing retains dairy and oil exclusions while often adding extra thickeners, modified starch, or sweeteners to compensate for reduced fat content. Caloric reduction does not create Whole30 compliance.
Is there a compliant store-bought ranch dressing on Whole30?: Commercial Whole30-compliant ranch dressing is rare. A compliant product would need to use compliant oil (avocado oil), no dairy, no soy, no added sugar, and no grain-derived thickeners. A very small number of specialty brands produce avocado oil-based dairy-free ranch; verify the complete ingredient list of each specific product.

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With 154kcal calories per 100g, Sweet Chili Sauce earns a Not Allowed classification on Whole30. It is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Beyond the primary classification, sweet chili sauce also provides 539mg sodium per 100g. Within this category, it falls between Chili Garlic Sauce and Guacamole for calories, ranking 48 of 80.

Per 100g · Source: USDA FoodData Central

154kcalCalories

0.3gProtein

0gFat

38.2gCarbs

0.1gFiber

Full Sweet Chili Sauce classification →

FAQ (5 questions)

Is sweet chili sauce Whole30 compliant?: No. Sweet chili sauce is classified as Not Allowed under standard Whole30 guidelines. Sugar is the primary ingredient and defining characteristic of sweet chili sauce. The sauce is built on a sugar-vinegar base with chili pepper — without the sugar, it would be chili garlic sauce, a different condiment. Added sugar in any form is excluded on Whole30.
What is sweet chili sauce made of?: Sweet chili sauce is typically made from sugar, distilled vinegar, chili peppers, water, garlic, and a starch thickener (modified cornstarch or tapioca starch). Sugar is the primary ingredient by weight in most commercial formulations, typically listed first or second in the ingredient list.
Is there a Whole30-compliant sweet chili sauce?: No standard commercial sweet chili sauce is compliant. A compliant chili-based sauce can be approximated homemade using chili peppers, garlic, apple cider vinegar, and date paste or fruit-based sweetening — though the result is substantially different from commercial sweet chili sauce. Plain chili garlic sauce (no added sugar) is a closer compliant alternative for heat without sweetness.
Is fish-sauce-based sweet chili sauce Whole30 compliant?: No. Fish-sauce-based sweet chili sauce still contains added sugar as the primary flavor-defining ingredient. The presence of compliant fish sauce in the formulation does not change the classification if sugar is also present. Sugar exclusion applies regardless of other ingredients.
Can sweet chili sauce be used as a cooking ingredient on Whole30?: No. Using sweet chili sauce as a cooking ingredient or marinade does not change its classification. Cooking with an excluded ingredient does not make that ingredient compliant. Whole30 classification is based on the ingredient list of the product, not on its culinary application.

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With 35kcal calories per 100g, Sweetened Fish Sauce earns a Not Allowed classification on Whole30. It is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Beyond the primary classification, sweetened fish sauce also provides 5.1g protein and 7850mg sodium per 100g. Among the 80 items in this category, sweetened fish sauce sits at the low end for calories — next closest is Sambal Oelek at 45kcal.

Per 100g · Source: USDA FoodData Central

35kcalCalories

5.1gProtein

0gFat

3.6gCarbs

0gFiber

Full Sweetened Fish Sauce classification →

FAQ (5 questions)

Is sweetened fish sauce Whole30 compliant?: No. Sweetened fish sauce — fish sauce with added sugar, glucose syrup, or other sweeteners — is classified as Not Allowed under standard Whole30 guidelines. Added sugar in any form is excluded on Whole30. The fermented fish base itself is compliant; the sweetener addition makes the product non-compliant.
Which fish sauce products commonly contain added sugar?: Fish sauce products positioned as table condiments, all-purpose seasoning sauces, or dipping sauces are more likely to contain added sugar than traditional fermented fish sauces. Lower-cost commercial fish sauces and 'seasoning fish sauces' from supermarket brands are more likely to add glucose syrup or sugar than high-quality traditional brands with simple ingredient lists.
Does the sugar in fish sauce affect the flavor noticeably?: This article covers classification only. Sugar in fish sauce functions as a flavor modifier that softens the briny, pungent profile of fermented fish. Its presence or absence is a flavor consideration separate from the classification determination.
Is there a sweetened fish sauce substitute on Whole30?: Traditional fish sauce (fish and salt only) provides the umami and savory profile of fish sauce without added sweetener. In recipes where a sweet-savory balance is desired, traditional fish sauce can be combined with a whole-fruit sweetening component (such as mashed dates or date paste) in the recipe preparation rather than using a pre-sweetened fish sauce product.
How can a consumer tell if fish sauce is sweetened?: Review the ingredient list. Sweetened fish sauce will list one or more of: sugar, glucose, glucose syrup, corn syrup, cane sugar, or similar sweetener terms. An unsweetened fish sauce lists only fish (anchovy, anchovy extract, or similar) and salt. Products with 'water' as an additional ingredient may still be unsweetened — water as a dilutant is compliant.

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At 89kcal calories per 100g, Teriyaki Sauce falls into the Not Allowed category under Whole30 guidelines. It is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Beyond the primary classification, teriyaki sauce also provides 5.9g protein and 3833mg sodium per 100g. Within this category, it falls between Balsamic Glaze and Tzatziki for calories, ranking 32 of 80.

Per 100g · Source: USDA FoodData Central

89kcalCalories

5.9gProtein

0gFat

15.6gCarbs

0.1gFiber

Full Teriyaki Sauce classification →

FAQ (4 questions)

Is teriyaki sauce Whole30 compliant?: No. Teriyaki sauce is classified as Not Allowed under standard Whole30 guidelines. Both defining components — soy sauce and a sweetener (mirin, sugar, or honey) — are excluded on Whole30.
Why is teriyaki sauce not allowed on Whole30?: Traditional teriyaki requires soy sauce (soy is a legume — excluded) and a sweetener such as mirin (rice wine — grain and alcohol — excluded), sugar, or honey (all sweeteners excluded). Multiple excluded categories are foundational to the product.
Are there compliant teriyaki sauce alternatives for Whole30?: No commercially available teriyaki sauce is compliant under standard formulations. A teriyaki-style marinade using coconut aminos, garlic, ginger, and compliant vinegar approximates some flavor elements but lacks the glazing sweetness of traditional teriyaki.
Is soy-free or sugar-free teriyaki sauce Whole30 compliant?: Not typically. Soy-free teriyaki must still be sweetened with something to produce the characteristic teriyaki flavor and glaze. Most soy-free versions use coconut sugar, maple syrup, honey, or excluded alternative sweeteners. These are not compliant on Whole30.

Compare Teriyaki Sauce across all diets