Is avocado Whole30 compliant?

Avocado is classified as compliant under standard Whole30 guidelines. It is a whole fruit and is not subject to any exclusion under the program.

Is avocado oil Whole30 compliant?

Avocado oil is classified as compliant under standard Whole30 guidelines. It is listed among the permitted cooking fats in published Whole30 materials.

Is guacamole Whole30 compliant?

Plain guacamole made from compliant ingredients — avocado, lime juice, salt, onion, cilantro, tomato — is classified as compliant. Commercial guacamole products may contain added sugar, sour cream, or other non-compliant ingredients and require label review.

Is avocado treated as a fat or a fruit on Whole30?

Avocado is botanically a fruit and is classified as such under published Whole30 guidelines. It is also frequently noted in published Whole30 materials as a compliant fat source due to its high fat content.

Are avocado-based products like avocado mayonnaise Whole30 compliant?

Avocado-based products vary by formulation. Avocado oil mayonnaise is commonly cited in published Whole30 materials as a potentially compliant condiment, depending on whether the product contains added sugar or non-compliant oils. Label review is applicable.

Is frozen avocado or avocado pulp Whole30 compliant?

Frozen avocado with no added ingredients is generally classified as compliant under standard Whole30 guidelines. Commercial frozen avocado products with added citric acid or salt in small amounts are generally considered compliant. Label review for any additional ingredients applies.

Is banana allowed on Whole30?

Banana is classified as Allowed under standard Whole30 guidelines. All fruit is compliant on Whole30. Banana — consumed whole or in compliant preparations — is a compliant food.

Are dried bananas or banana chips Whole30 compliant?

Plain dried bananas with no added sugar or non-compliant ingredients are compliant on Whole30. Many commercial banana chips are fried in non-compliant oils or contain added sugar; label review is required. Whole, fresh banana is the simplest compliant form.

Is banana with almond butter Whole30 compliant?

Banana with compliant almond butter (no added sugar) is a compliant food combination on Whole30. Both ingredients are individually compliant. However, Whole30 program materials note that fruit-and-nut-butter combinations are easy to overconsume and may replicate sweets-seeking behavior that the program aims to address.

Does Whole30 restrict how much fruit can be eaten?

Whole30 does not set specific portion limits on fruit consumption. However, program guidance consistently encourages moderating fruit intake — particularly sweet fruits like banana — and recommends consuming fruit alongside protein and fat rather than as a standalone snack or dessert replacement.

Whole30 Fruits Guide

34 items classified under standard Whole30 guidelines.

Whole30 classifies foods based on whether the food contains anything on Whole30's exclusion list. Of the 34 fruits evaluated, 28 are classified as Allowed, 6 as Limited, and 0 as Not Allowed.

Good news for Whole30 followers: almost all fruits fit the diet. These foods are free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. The nutrition details below help you compare within the category to find the best options for your specific needs.

28 Allowed 6 Limited

Quick Reference

Food	Status	Calories (per 100g)
Apple	Allowed	61kcal
Apricot	Allowed	48kcal
Avocado	Allowed	160kcal
Banana	Allowed	97kcal
Blackberries	Allowed	43kcal
Blueberries	Allowed	57kcal
Cantaloupe	Allowed	38kcal
Cherries	Allowed	63kcal
Coconut	Allowed	895kcal
Cranberries	Allowed	46kcal
Fig	Allowed	74kcal
Grapefruit	Allowed	39kcal
Grapes	Allowed	57kcal
Kiwi	Allowed	64kcal
Lemon	Allowed	47kcal
Lime	Allowed	25kcal
Mango	Allowed	60kcal
Nectarine	Allowed	43kcal
Orange	Allowed	97kcal
Papaya	Allowed	43kcal
Peaches	Allowed	224kcal
Pear	Allowed	59kcal
Pineapple	Allowed	50kcal
Plum	Allowed	46kcal
Pomegranate	Allowed	83kcal
Raspberries	Allowed	52kcal
Strawberries	Allowed	32kcal
Watermelon	Allowed	30kcal
Applesauce	Limited	76kcal
Dates	Limited	277kcal
Dried Coconut	Limited	684kcal
Dried Cranberries	Limited	308kcal
Dried Mango	Limited	319kcal
Raisins	Limited	296kcal

Classification Breakdown

28 Allowed — These fruits are free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. 6 Limited — These items have usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains.

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

Allowed Fruits (28)

Apple is classified as Allowed on Whole30, with 61kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 2.1g fiber, which may factor into overall meal planning. Within this category, it falls between Mango and Cherries for calories, ranking 19 of 34.

Per 100g · Source: USDA FoodData Central

61kcalCalories

0.2gProtein

0.2gFat

14.8gCarbs

2.1gFiber

Compare Apple across all diets

With 48kcal calories per 100g, Apricot earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Lemon and Pineapple for calories, ranking 12 of 34.

Per 100g · Source: USDA FoodData Central

48kcalCalories

1.4gProtein

0.4gFat

11.1gCarbs

2gFiber

Compare Apricot across all diets

With 160kcal calories per 100g, Avocado earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, avocado also provides 14.7g fat and 6.7g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Orange at 97kcal.

Per 100g · Source: USDA FoodData Central

160kcalCalories

2gProtein

14.7gFat

8.5gCarbs

6.7gFiber

Full Avocado classification →

FAQ (6 questions)

Is avocado Whole30 compliant?: Avocado is classified as compliant under standard Whole30 guidelines. It is a whole fruit and is not subject to any exclusion under the program.
Is avocado oil Whole30 compliant?: Avocado oil is classified as compliant under standard Whole30 guidelines. It is listed among the permitted cooking fats in published Whole30 materials.
Is guacamole Whole30 compliant?: Plain guacamole made from compliant ingredients — avocado, lime juice, salt, onion, cilantro, tomato — is classified as compliant. Commercial guacamole products may contain added sugar, sour cream, or other non-compliant ingredients and require label review.
Is avocado treated as a fat or a fruit on Whole30?: Avocado is botanically a fruit and is classified as such under published Whole30 guidelines. It is also frequently noted in published Whole30 materials as a compliant fat source due to its high fat content.
Are avocado-based products like avocado mayonnaise Whole30 compliant?: Avocado-based products vary by formulation. Avocado oil mayonnaise is commonly cited in published Whole30 materials as a potentially compliant condiment, depending on whether the product contains added sugar or non-compliant oils. Label review is applicable.
Is frozen avocado or avocado pulp Whole30 compliant?: Frozen avocado with no added ingredients is generally classified as compliant under standard Whole30 guidelines. Commercial frozen avocado products with added citric acid or salt in small amounts are generally considered compliant. Label review for any additional ingredients applies.

Compare Avocado across all diets

Banana is classified as Allowed on Whole30, with 97kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Pomegranate and Orange for calories, ranking 25 of 34.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Raw	89kcal	1.1g	0.3g	22.8g	2.6g
Dehydrated	346kcal	3.9g	1.8g	88.3g	9.9g

Full Banana classification →

FAQ (6 questions)

Is banana allowed on Whole30?: Banana is classified as Allowed under standard Whole30 guidelines. All fruit is compliant on Whole30. Banana — consumed whole or in compliant preparations — is a compliant food.
Are dried bananas or banana chips Whole30 compliant?: Plain dried bananas with no added sugar or non-compliant ingredients are compliant on Whole30. Many commercial banana chips are fried in non-compliant oils or contain added sugar; label review is required. Whole, fresh banana is the simplest compliant form.
Is banana with almond butter Whole30 compliant?: Banana with compliant almond butter (no added sugar) is a compliant food combination on Whole30. Both ingredients are individually compliant. However, Whole30 program materials note that fruit-and-nut-butter combinations are easy to overconsume and may replicate sweets-seeking behavior that the program aims to address.
Does Whole30 restrict how much fruit can be eaten?: Whole30 does not set specific portion limits on fruit consumption. However, program guidance consistently encourages moderating fruit intake — particularly sweet fruits like banana — and recommends consuming fruit alongside protein and fat rather than as a standalone snack or dessert replacement.
Are bananas used in Whole30 smoothies?: Whole30 guidance discourages liquid meals such as smoothies because they bypass normal chewing and satiety signals. While the individual ingredients of a smoothie may be compliant, the Whole30 program recommends eating whole foods in their solid form rather than blending them.
Is banana flour Whole30 compliant?: Pure banana flour (made from green bananas) is technically a compliant ingredient on Whole30, as it derives from a compliant food with no excluded ingredients. As with other compliant flours, the program discourages using it to recreate baked goods and treats.

Compare Banana across all diets

At 43kcal calories per 100g, Blackberries 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 5.3g fiber per serving. Among the 34 items in this category, blackberries sits at the low end for calories — next closest is Nectarine at 43kcal.

Per 100g · Source: USDA FoodData Central

43kcalCalories

1.4gProtein

0.5gFat

9.6gCarbs

5.3gFiber

Compare Blackberries across all diets

At 57kcal calories per 100g, Blueberries 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 2.4g fiber per serving. Within this category, it falls between Raspberries and Grapes for calories, ranking 15 of 34.

Per 100g · Source: USDA FoodData Central

57kcalCalories

0.7gProtein

0.3gFat

14.5gCarbs

2.4gFiber

Compare Blueberries across all diets

With 38kcal calories per 100g, Cantaloupe earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 34 items in this category, cantaloupe sits at the low end for calories — next closest is Grapefruit at 39kcal.

Per 100g · Source: USDA FoodData Central

38kcalCalories

0.8gProtein

0.2gFat

8.2gCarbs

0.8gFiber

Compare Cantaloupe across all diets

With 63kcal calories per 100g, Cherries earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 2.1g fiber, which may factor into overall meal planning. Within this category, it falls between Apple and Kiwi for calories, ranking 20 of 34.

Per 100g · Source: USDA FoodData Central

63kcalCalories

1.1gProtein

0.2gFat

16gCarbs

2.1gFiber

Compare Cherries across all diets

With 895kcal calories per 100g, Coconut earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, coconut also provides 99.1g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Dried Coconut at 684kcal.

Per 100g · Source: USDA FoodData Central

895kcalCalories

0gProtein

99.1gFat

0.8gCarbs

0gFiber

Compare Coconut across all diets

With 46kcal calories per 100g, Cranberries earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, cranberries also provides 3.6g fiber per 100g. Within this category, it falls between Papaya and Plum for calories, ranking 9 of 34.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Fresh (raw)	46kcal	0.5g	0.1g	12g	3.6g
Dried (sweetened)	308kcal	0.2g	1.1g	82.8g	5.3g

Compare Cranberries across all diets

With 74kcal calories per 100g, Fig earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 2.9g fiber, which may factor into overall meal planning. Within this category, it falls between Kiwi and Applesauce for calories, ranking 22 of 34.

Per 100g · Source: USDA FoodData Central

74kcalCalories

0.8gProtein

0.3gFat

19.2gCarbs

2.9gFiber

Compare Fig across all diets

With 39kcal calories per 100g, Grapefruit earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 34 items in this category, grapefruit sits at the low end for calories — next closest is Blackberries at 43kcal.

Per 100g · Source: USDA FoodData Central

39kcalCalories

0.5gProtein

0.1gFat

9.2gCarbs

—Fiber

Compare Grapefruit across all diets

At 57kcal calories per 100g, Grapes falls into the Allowed category under Whole30 guidelines. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, grapes also provides 3.9g fiber per 100g. Within this category, it falls between Blueberries and Pear for calories, ranking 16 of 34.

Per 100g · Source: USDA FoodData Central

57kcalCalories

0.8gProtein

0.5gFat

13.9gCarbs

3.9gFiber

Full Grapes classification →

FAQ (4 questions)

Are grapes Whole30 compliant?: Yes. Fresh grapes are classified as Allowed on Whole30. Grapes are a whole fruit with no excluded ingredients. All grape varieties are compliant.
Are raisins Whole30 compliant?: Plain raisins with no added sugar, oil coating, or sulfite concerns are generally compliant. Most commercial raisins (Sun-Maid) contain only dried grapes. Verify the label reads only raisins with no added sweetener or oil.
Is grape juice Whole30 compliant?: No. Grape juice — including 100% pure grape juice with no added sugar — is excluded on Whole30. The program prohibits all fruit juice, as juicing removes fiber and concentrates natural sugars.
Is wine Whole30 compliant?: No. Wine is an alcoholic beverage — excluded on Whole30. Whole30 prohibits all alcohol regardless of type. Grape juice, wine, and all other forms of extracted grape liquid are excluded.

Compare Grapes across all diets

Kiwi is classified as Allowed on Whole30, with 64kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 3g fiber per serving. Within this category, it falls between Cherries and Fig for calories, ranking 21 of 34.

Per 100g · Source: USDA FoodData Central

64kcalCalories

1.1gProtein

0.4gFat

14gCarbs

3gFiber

Compare Kiwi across all diets

With 47kcal calories per 100g, Lemon earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 10.6g fiber, which may factor into overall meal planning. Within this category, it falls between Plum and Apricot for calories, ranking 11 of 34.

Per 100g · Source: USDA FoodData Central

47kcalCalories

1.5gProtein

0.3gFat

16gCarbs

10.6gFiber

Compare Lemon across all diets

Lime is classified as Allowed on Whole30, with 25kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 34 items in this category, lime sits at the low end for calories — next closest is Watermelon at 30kcal.

Per 100g · Source: USDA FoodData Central

25kcalCalories

0.4gProtein

0.1gFat

8.4gCarbs

0.4gFiber

Compare Lime across all diets

With 60kcal calories per 100g, Mango earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Pear and Apple for calories, ranking 18 of 34.

Per 100g · Source: USDA FoodData Central

60kcalCalories

0.8gProtein

0.4gFat

15gCarbs

1.6gFiber

Full Mango classification →

FAQ (4 questions)

Is mango Whole30 compliant?: Yes. Fresh mango is classified as Allowed on Whole30. Mango is a whole fruit with no excluded ingredients. All fresh mango varieties are compliant.
Is frozen mango Whole30 compliant?: Yes. Frozen mango with no added sugar, syrup, or additives is compliant. Most frozen mango sold in bags (IQF — individually quick frozen) contains only mango. Verify the ingredient list reads only mango with no added sweeteners or preservatives.
Is dried mango Whole30 compliant?: Most commercial dried mango contains added sugar — excluded. Unsweetened dried mango (no added sugar) is compliant with label verification. Sulfur dioxide as a preservative is generally considered acceptable.
Is mango juice or mango nectar Whole30 compliant?: No. Mango juice and mango nectar are excluded on Whole30. The program prohibits fruit juice — including 100% pure juice with no added sugar. Mango nectar typically contains added sugar as well, adding a second exclusion.

Compare Mango across all diets

With 43kcal calories per 100g, Nectarine earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 34 items in this category, nectarine sits at the low end for calories — next closest is Papaya at 43kcal.

Per 100g · Source: USDA FoodData Central

43kcalCalories

1.1gProtein

0.3gFat

9.2gCarbs

1.5gFiber

Compare Nectarine across all diets

With 97kcal calories per 100g, Orange earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 10.6g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Banana at 97kcal.

Per 100g · Source: USDA FoodData Central

97kcalCalories

1.5gProtein

0.2gFat

25gCarbs

10.6gFiber

Compare Orange across all diets

Papaya is classified as Allowed on Whole30, with 43kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 34 items in this category, papaya sits at the low end for calories — next closest is Cranberries at 46kcal.

Per 100g · Source: USDA FoodData Central

43kcalCalories

0.5gProtein

0.3gFat

10.8gCarbs

1.7gFiber

Compare Papaya across all diets

Peaches is classified as Allowed on Whole30, with 224kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 10g fat and 217mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Avocado at 160kcal.

Per 100g · Source: USDA FoodData Central

224kcalCalories

1.9gProtein

10gFat

32.9gCarbs

0.8gFiber

Full Peaches classification →

FAQ (4 questions)

Are peaches Whole30 compliant?: Yes. Fresh peaches are classified as Allowed on Whole30. Peaches are a whole fruit with no excluded ingredients. All fresh peach varieties are compliant.
Are canned peaches Whole30 compliant?: Canned peaches in water or 100% juice with no added sugar are generally compliant. Canned peaches in light syrup or heavy syrup contain added sugar — excluded. Check the label for packing liquid type and verify the full ingredient list.
Are frozen peaches Whole30 compliant?: Frozen peaches with no added sugar or syrup are compliant. Most individually quick-frozen peach slices contain only peaches. Verify the ingredient list — some frozen fruit products have added sugar or ascorbic acid (acceptable preservative).
Are nectarines the same as peaches on Whole30?: Yes, for compliance purposes. Nectarines are a smooth-skinned variant of the peach (Prunus persica var. nucipersica) — the same fruit species without the fuzz. Both are compliant whole fruits on Whole30.

Compare Peaches across all diets

At 59kcal calories per 100g, Pear 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 3.1g fiber per serving. Within this category, it falls between Grapes and Mango for calories, ranking 17 of 34.

Per 100g · Source: USDA FoodData Central

59kcalCalories

0.4gProtein

0.2gFat

15.2gCarbs

3.1gFiber

Compare Pear across all diets

With 50kcal calories per 100g, Pineapple earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Apricot and Raspberries for calories, ranking 13 of 34.

Per 100g · Source: USDA FoodData Central

50kcalCalories

0.5gProtein

0.1gFat

13.1gCarbs

1.4gFiber

Full Pineapple classification →

FAQ (4 questions)

Is pineapple Whole30 compliant?: Yes. Fresh pineapple is classified as Allowed on Whole30. Pineapple is a whole fruit with no excluded ingredients. All fresh pineapple varieties are compliant.
Is canned pineapple Whole30 compliant?: Canned pineapple in 100% pineapple juice or water with no added sugar or syrup is generally compliant. Canned pineapple in heavy syrup or light syrup contains added sugar — excluded. Check the label for added sweeteners.
Is dried pineapple Whole30 compliant?: Most commercial dried pineapple contains added sugar — excluded. Unsweetened dried pineapple (no added sugar) is compliant. The ingredient list typically reads only: pineapple (or pineapple and water). Sulfur dioxide as a preservative is generally considered acceptable.
Is pineapple juice Whole30 compliant?: No. Pineapple juice — including 100% pure pineapple juice with no added sugar — is excluded on Whole30. Whole30 explicitly excludes fruit juice because juicing removes fiber and concentrates natural sugars. Whole pineapple is compliant; extracted juice is not.

Compare Pineapple across all diets

Plum is classified as Allowed on Whole30, with 46kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Cranberries and Lemon for calories, ranking 10 of 34.

Per 100g · Source: USDA FoodData Central

46kcalCalories

0.7gProtein

0.3gFat

11.4gCarbs

1.4gFiber

Compare Plum across all diets

With 83kcal calories per 100g, Pomegranate earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, pomegranate also provides 4g fiber per 100g. Within this category, it falls between Applesauce and Banana for calories, ranking 24 of 34.

Per 100g · Source: USDA FoodData Central

83kcalCalories

1.7gProtein

1.2gFat

18.7gCarbs

4gFiber

Compare Pomegranate across all diets

At 52kcal calories per 100g, Raspberries falls into the Allowed category under Whole30 guidelines. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, raspberries also provides 6.5g fiber per 100g. Within this category, it falls between Pineapple and Blueberries for calories, ranking 14 of 34.

Per 100g · Source: USDA FoodData Central

52kcalCalories

1.2gProtein

0.7gFat

11.9gCarbs

6.5gFiber

Compare Raspberries across all diets

At 32kcal calories per 100g, Strawberries falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 34 items in this category, strawberries sits at the low end for calories — next closest is Cantaloupe at 38kcal.

Per 100g · Source: USDA FoodData Central

32kcalCalories

0.7gProtein

0.3gFat

7.7gCarbs

2gFiber

Full Strawberries classification →

FAQ (6 questions)

Are strawberries allowed on Whole30?: Strawberries are classified as Allowed under standard Whole30 guidelines. All whole fruit is compliant on Whole30, and strawberries contain no excluded ingredients in their fresh, plain form.
Are frozen strawberries Whole30 compliant?: Plain frozen strawberries — with no added sugar, syrups, or other additives — are compliant on Whole30. Many frozen strawberry products are packed with only strawberries and no added ingredients; label review confirms no additions.
Are dried strawberries Whole30 compliant?: Plain dried strawberries without added sugar are compliant on Whole30. Many commercial dried strawberry products contain added sugar; the ingredient list must be checked. Freeze-dried strawberries with no added ingredients are generally compliant.
Are strawberries with whipped cream Whole30 compliant?: Strawberries with dairy whipped cream are not compliant — dairy is excluded from Whole30. Strawberries paired with compliant coconut whipped cream (coconut cream, no added sugar) are a compliant preparation.
Are strawberry-flavored products Whole30 compliant?: Strawberry-flavored products — jams, sauces, syrups, yogurts — are not automatically compliant because they typically contain added sugar, dairy, or other excluded ingredients. Only plain, whole strawberries and products made from strawberries with no excluded additives are compliant.
Does Whole30 restrict fruit consumption?: Whole30 does not restrict or limit fruit consumption. All whole fruit is compliant. However, program materials encourage moderating fruit intake and consuming fruit alongside protein and fat rather than as isolated sweet snacks or dessert replacements.

Compare Strawberries across all diets

At 30kcal calories per 100g, Watermelon falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 34 items in this category, watermelon sits at the low end for calories — next closest is Strawberries at 32kcal.

Per 100g · Source: USDA FoodData Central

30kcalCalories

0.6gProtein

0.2gFat

7.6gCarbs

0.4gFiber

Compare Watermelon across all diets

Limited Fruits (6)

With 76kcal calories per 100g, Applesauce 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. Within this category, it falls between Fig and Pomegranate for calories, ranking 23 of 34. 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
Unsweetened	42kcal	0.2g	0.1g	11.3g	1.1g
Sweetened	76kcal	0.2g	0.2g	19.9g	1.2g

Compare Applesauce across all diets

With 277kcal calories per 100g, Dates 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 fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Peaches at 224kcal. 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

277kcalCalories

1.8gProtein

0.2gFat

75gCarbs

6.7gFiber

Full Dates classification →

FAQ (7 questions)

Are dates Whole30 compliant?: Dates are classified as Limited under standard Whole30 guidelines. Whole dates consumed as fruit are generally classified as compliant. Date-derived products used as sweetener substitutes — including date syrup, date paste, and date sugar — are classified as non-compliant under the program's sweetener exclusion.
Is date syrup Whole30 compliant?: Date syrup is classified as non-compliant under standard Whole30 guidelines. Published Whole30 materials categorize it as an added sweetener regardless of its derivation from whole fruit.
Is date sugar Whole30 compliant?: Date sugar is classified as non-compliant under standard Whole30 guidelines. Published Whole30 materials include date sugar under the program's broad sweetener exclusion.
Is date paste Whole30 compliant?: Date paste is classified as non-compliant under standard Whole30 guidelines when used as a sweetener substitute. Published Whole30 materials address concentrated fruit-derived sweetener products under the sweetener exclusion.
Are Medjool dates Whole30 compliant?: Medjool dates as a whole fruit are subject to the same classification as other date varieties — generally classified as compliant under standard Whole30 guidelines when consumed as fruit rather than in a sweetener-substitute form.
What is the distinction between dates as fruit and dates as a sweetener on Whole30?: Published Whole30 guidelines address a distinction between whole fruit and fruit-derived products used to replace excluded sweeteners. Whole dates fall under the fruit classification; date syrup, date paste, and date sugar fall under the sweetener exclusion.
Are packaged date products Whole30 compliant?: Packaged date products vary in formulation. Whole pitted dates with no added ingredients are generally classified as compliant. Blended, sweetened, or flavored date products require label review. Classification depends on the ingredient list of the specific product.

Compare Dates across all diets

Dried Coconut is classified as Limited on Whole30, with 684kcal 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 5.3g protein and 69.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Dried Mango at 319kcal. 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

684kcalCalories

5.3gProtein

69.1gFat

21.5gCarbs

—Fiber

Compare Dried Coconut across all diets

Dried Cranberries is classified as Limited on Whole30, with 308kcal 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 5.3g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Raisins at 296kcal. 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

308kcalCalories

0.2gProtein

1.1gFat

82.8gCarbs

5.3gFiber

Compare Dried Cranberries across all diets

With 319kcal calories per 100g, Dried Mango 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, dried mango also provides 2.4g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Dried Cranberries at 308kcal. 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

319kcalCalories

2.5gProtein

1.2gFat

78.6gCarbs

2.4gFiber

Compare Dried Mango across all diets

With 296kcal calories per 100g, Raisins 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 6.8g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Dates at 277kcal. 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

296kcalCalories

2.5gProtein

0.5gFat

78.5gCarbs

6.8gFiber

Compare Raisins across all diets