Is corn Whole30 compliant?

Corn is classified as non-compliant under standard Whole30 guidelines. Published Whole30 materials classify corn as a grain and exclude it under the grain elimination rule.

Is fresh corn on the cob also excluded on Whole30?

Yes. Published Whole30 guidelines classify corn in all forms — including fresh corn on the cob — as non-compliant. The grain classification applies regardless of how the corn is prepared or consumed.

Is popcorn Whole30 compliant?

Popcorn is classified as non-compliant under standard Whole30 guidelines. It is a corn-derived product and is excluded under the same grain rule as all other forms of corn.

Is corn starch Whole30 compliant?

Corn starch is classified as non-compliant under standard Whole30 guidelines. Corn-derived thickening agents and starches are excluded as grain derivatives.

What about corn-derived sweeteners like corn syrup?

Corn syrup and high-fructose corn syrup are classified as non-compliant under standard Whole30 guidelines. They are excluded both as grain derivatives and as added sweeteners.

Is corn oil Whole30 compliant?

Corn oil is classified as non-compliant under standard Whole30 guidelines. Published Whole30 materials list corn oil among the seed and grain oils that are excluded under the program.

Are there vegetable alternatives to corn that are Whole30 compliant?

Many vegetables serve similar roles in cooking. Diced bell peppers, jicama, or other vegetables can be used in place of corn in salads and dishes. These alternatives are generally classified as compliant under standard Whole30 guidelines.

Is oat flour allowed on Whole30?

Oat flour is classified as Not Allowed under standard Whole30 guidelines. Oat flour is ground oats — a grain — and all grains are excluded from Whole30. This exclusion applies to oat flour regardless of whether it is gluten-free, certified gluten-free, or made from rolled oats.

Are gluten-free oats or oat flour Whole30 compliant?

No. Gluten-free oats and gluten-free oat flour are not compliant on Whole30. The grain exclusion covers all grains — including oats — regardless of gluten content. The Whole30 grain exclusion is not a gluten exclusion; it applies to all grains including those that are naturally gluten-free.

What can I use instead of oat flour on Whole30?

Compliant grain-free flour alternatives on Whole30 include: almond flour (ground almonds), coconut flour (from coconut meat), and cassava flour (from cassava root). Tapioca starch (from cassava) is also a compliant thickener. These grain-free options are used in Whole30 cooking for coatings, thickeners, and binders.

Whole30 Grains Guide

35 items classified under standard Whole30 guidelines.

This guide covers all 35 grains classified under Whole30 guidelines. Whole30 evaluates foods primarily by whether the food contains anything on Whole30's exclusion list, which determines how each item in this category is classified.

Grains as a whole are excluded on Whole30. The classification applies at the category level: these foods are a member of one of the categories Whole30 explicitly excludes for the full 30 days. The individual entries below show the nutritional profile of each item — useful for understanding what you are replacing and for finding substitutes with a similar macro profile.

35 Not Allowed

Quick Reference

Food	Status	Calories (per 100g)
Amaranth	Not Allowed	23kcal
Arrowroot Powder	Not Allowed	65kcal
Bagel	Not Allowed	264kcal
Barley	Not Allowed	352kcal
Buckwheat	Not Allowed	343kcal
Burrito	Not Allowed	219kcal
Corn	Not Allowed	86kcal
Corn Flakes	Not Allowed	44kcal
Cornmeal	Not Allowed	398kcal
Cornstarch	Not Allowed	381kcal
Croutons	Not Allowed	407kcal
English Muffin	Not Allowed	227kcal
Fried Rice	Not Allowed	174kcal
Granola Bars	Not Allowed	471kcal
Millet	Not Allowed	378kcal
Naan	Not Allowed	311kcal
Nachos	Not Allowed	265kcal
Oat Flour	Not Allowed	404kcal
Oats	Not Allowed	379kcal
Pancakes	Not Allowed	282kcal
Pasta	Not Allowed	371kcal
Pita Bread	Not Allowed	457kcal
Pizza	Not Allowed	280kcal
Quinoa	Not Allowed	120kcal
Rice	Not Allowed	392kcal
Rice Cakes	Not Allowed	392kcal
Rice Crackers	Not Allowed	416kcal
Rice Noodles	Not Allowed	364kcal
Rye Bread	Not Allowed	338kcal
Sourdough Bread	Not Allowed	272kcal
Spelt	Not Allowed	127kcal
Tacos	Not Allowed	170kcal
Tapioca Starch	Not Allowed	358kcal
Waffles	Not Allowed	309kcal
Wheat Flour	Not Allowed	332kcal

Classification Breakdown

35 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.

Not Allowed Grains (35)

Amaranth is classified as Not Allowed on Whole30, with 23kcal calories per 100g. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Among the 35 items in this category, amaranth sits at the low end for calories — next closest is Corn Flakes at 44kcal.

Per 100g · Source: USDA FoodData Central

23kcalCalories

2.5gProtein

0.3gFat

4gCarbs

—Fiber

Compare Amaranth across all diets

With 65kcal calories per 100g, Arrowroot Powder 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. Among the 35 items in this category, arrowroot powder sits at the low end for calories — next closest is Corn at 86kcal.

Per 100g · Source: USDA FoodData Central

65kcalCalories

4.2gProtein

0.2gFat

13.4gCarbs

1.3gFiber

Compare Arrowroot Powder across all diets

At 264kcal calories per 100g, Bagel 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, bagel also provides 10.6g protein and 422mg sodium per 100g. Within this category, it falls between English Muffin and Nachos for calories, ranking 11 of 35.

Per 100g · Source: USDA FoodData Central

264kcalCalories

10.6gProtein

1.3gFat

52.4gCarbs

1.6gFiber

Compare Bagel across all diets

At 352kcal calories per 100g, Barley 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 9.9g protein and 15.6g fiber per serving. Within this category, it falls between Buckwheat and Tapioca Starch for calories, ranking 21 of 35.

Per 100g · Source: USDA FoodData Central

352kcalCalories

9.9gProtein

1.2gFat

77.7gCarbs

15.6gFiber

Compare Barley across all diets

At 343kcal calories per 100g, Buckwheat 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, buckwheat also provides 13.2g protein and 10g fiber per 100g. Within this category, it falls between Rye Bread and Barley for calories, ranking 20 of 35.

Per 100g · Source: USDA FoodData Central

343kcalCalories

13.2gProtein

3.4gFat

71.5gCarbs

10gFiber

Compare Buckwheat across all diets

At 219kcal calories per 100g, Burrito 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, burrito also provides 11.1g protein and 8.5g fat per 100g. Within this category, it falls between Fried Rice and English Muffin for calories, ranking 9 of 35.

Per 100g · Source: USDA FoodData Central

219kcalCalories

11.1gProtein

8.5gFat

23.9gCarbs

2.5gFiber

Compare Burrito across all diets

Corn is classified as Not Allowed on Whole30, with 86kcal calories per 100g. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Among the 35 items in this category, corn sits at the low end for calories — next closest is Quinoa at 120kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Sweet Corn (raw)	86kcal	3.3g	1.4g	18.7g	2g
Sweet Corn (canned)	67kcal	2.3g	1.2g	14.3g	2g

Full Corn classification →

FAQ (7 questions)

Is corn Whole30 compliant?: Corn is classified as non-compliant under standard Whole30 guidelines. Published Whole30 materials classify corn as a grain and exclude it under the grain elimination rule.
Is fresh corn on the cob also excluded on Whole30?: Yes. Published Whole30 guidelines classify corn in all forms — including fresh corn on the cob — as non-compliant. The grain classification applies regardless of how the corn is prepared or consumed.
Is popcorn Whole30 compliant?: Popcorn is classified as non-compliant under standard Whole30 guidelines. It is a corn-derived product and is excluded under the same grain rule as all other forms of corn.
Is corn starch Whole30 compliant?: Corn starch is classified as non-compliant under standard Whole30 guidelines. Corn-derived thickening agents and starches are excluded as grain derivatives.
What about corn-derived sweeteners like corn syrup?: Corn syrup and high-fructose corn syrup are classified as non-compliant under standard Whole30 guidelines. They are excluded both as grain derivatives and as added sweeteners.
Is corn oil Whole30 compliant?: Corn oil is classified as non-compliant under standard Whole30 guidelines. Published Whole30 materials list corn oil among the seed and grain oils that are excluded under the program.
Are there vegetable alternatives to corn that are Whole30 compliant?: Many vegetables serve similar roles in cooking. Diced bell peppers, jicama, or other vegetables can be used in place of corn in salads and dishes. These alternatives are generally classified as compliant under standard Whole30 guidelines.

Compare Corn across all diets

Corn Flakes is classified as Not Allowed on Whole30, with 44kcal calories per 100g. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Among the 35 items in this category, corn flakes sits at the low end for calories — next closest is Arrowroot Powder at 65kcal.

Per 100g · Source: USDA FoodData Central

44kcalCalories

0.8gProtein

0.2gFat

9.4gCarbs

0.5gFiber

Compare Corn Flakes across all diets

Cornmeal is classified as Not Allowed on Whole30, with 398kcal 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 10.4g protein and 5.4g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Rice Cakes at 392kcal.

Per 100g · Source: USDA FoodData Central

398kcalCalories

10.4gProtein

5.4gFat

76.9gCarbs

8.7gFiber

Compare Cornmeal across all diets

At 381kcal calories per 100g, Cornstarch falls into the Not Allowed category under Whole30 guidelines. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It ranks among the highest in this category for calories. The nearest lower option is Oats at 379kcal.

Per 100g · Source: USDA FoodData Central

381kcalCalories

0.3gProtein

0.1gFat

91.3gCarbs

0.9gFiber

Compare Cornstarch across all diets

With 407kcal calories per 100g, Croutons 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 11.9g protein and 6.6g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Oat Flour at 404kcal.

Per 100g · Source: USDA FoodData Central

407kcalCalories

11.9gProtein

6.6gFat

73.5gCarbs

5.1gFiber

Compare Croutons across all diets

With 227kcal calories per 100g, English Muffin 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 8.9g protein and 3.5g fiber, which may factor into overall meal planning. Within this category, it falls between Burrito and Bagel for calories, ranking 10 of 35.

Per 100g · Source: USDA FoodData Central

227kcalCalories

8.9gProtein

1.7gFat

44.2gCarbs

3.5gFiber

Compare English Muffin across all diets

With 174kcal calories per 100g, Fried Rice 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 387mg sodium, which may factor into overall meal planning. Among the 35 items in this category, fried rice sits at the low end for calories — next closest is Burrito at 219kcal.

Per 100g · Source: USDA FoodData Central

174kcalCalories

4.1gProtein

3gFat

32.8gCarbs

1.1gFiber

Compare Fried Rice across all diets

With 471kcal calories per 100g, Granola Bars 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, granola bars also provides 10.1g protein and 19.8g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Pita Bread at 457kcal.

Per 100g · Source: USDA FoodData Central

471kcalCalories

10.1gProtein

19.8gFat

64.4gCarbs

5.3gFiber

Compare Granola Bars across all diets

Millet is classified as Not Allowed on Whole30, with 378kcal 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 11g protein and 8.5g fiber, which may factor into overall meal planning. Within this category, it falls between Pasta and Oats for calories, ranking 25 of 35.

Per 100g · Source: USDA FoodData Central

378kcalCalories

11gProtein

4.2gFat

72.8gCarbs

8.5gFiber

Compare Millet across all diets

With 311kcal calories per 100g, Naan 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, naan also provides 11.1g protein and 7.3g fat per 100g. Within this category, it falls between Waffles and Wheat Flour for calories, ranking 17 of 35.

Per 100g · Source: USDA FoodData Central

311kcalCalories

11.1gProtein

7.3gFat

50.2gCarbs

5.2gFiber

Compare Naan across all diets

At 265kcal calories per 100g, Nachos 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, nachos also provides 7.6g protein and 15.9g fat per 100g. Within this category, it falls between Bagel and Sourdough Bread for calories, ranking 12 of 35.

Per 100g · Source: USDA FoodData Central

265kcalCalories

7.6gProtein

15.9gFat

23.9gCarbs

1.7gFiber

Compare Nachos across all diets

With 404kcal calories per 100g, Oat Flour 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, oat flour also provides 14.7g protein and 9.1g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Cornmeal at 398kcal.

Per 100g · Source: USDA FoodData Central

404kcalCalories

14.7gProtein

9.1gFat

65.7gCarbs

6.5gFiber

Full Oat Flour classification →

FAQ (6 questions)

Is oat flour allowed on Whole30?: Oat flour is classified as Not Allowed under standard Whole30 guidelines. Oat flour is ground oats — a grain — and all grains are excluded from Whole30. This exclusion applies to oat flour regardless of whether it is gluten-free, certified gluten-free, or made from rolled oats.
Are gluten-free oats or oat flour Whole30 compliant?: No. Gluten-free oats and gluten-free oat flour are not compliant on Whole30. The grain exclusion covers all grains — including oats — regardless of gluten content. The Whole30 grain exclusion is not a gluten exclusion; it applies to all grains including those that are naturally gluten-free.
What can I use instead of oat flour on Whole30?: Compliant grain-free flour alternatives on Whole30 include: almond flour (ground almonds), coconut flour (from coconut meat), and cassava flour (from cassava root). Tapioca starch (from cassava) is also a compliant thickener. These grain-free options are used in Whole30 cooking for coatings, thickeners, and binders.
Why are oats and oat flour excluded from Whole30?: Whole30 excludes all grains based on the potential effects of grain proteins (including avenin in oats), lectins, phytates, and other grain compounds on gut health, inflammation, and autoimmune response. The 30-day exclusion is designed to allow assessment of individual grain response through systematic reintroduction.
Is oat flour allowed in baked goods on Whole30?: Oat flour is not compliant on Whole30 in any application — savory or sweet. The grain exclusion applies to the ingredient itself regardless of how it is used.
Is rolled oats or steel-cut oats also excluded from Whole30?: Yes. All oat forms are excluded from Whole30: rolled oats, steel-cut oats, oat bran, oat groats, and oat flour. The exclusion covers all forms of oats and all derivatives.

Compare Oat Flour across all diets

Oats is classified as Not Allowed on Whole30, with 379kcal 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 13.2g protein and 6.5g fat per serving. Within this category, it falls between Millet and Cornstarch for calories, ranking 26 of 35.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Rolled Oats (dry)	379kcal	13.2g	6.5g	67.7g	10.1g
Oatmeal (cooked)	379kcal	13.2g	6.5g	67.7g	10.1g

Full Oats classification →

FAQ (6 questions)

Are oats Whole30 compliant?: Oats are classified as non-compliant under standard Whole30 guidelines. Oats are a grain and are excluded under the Whole30 grain elimination rule, regardless of variety or processing method.
Are gluten-free oats Whole30 compliant?: Gluten-free oats are classified as non-compliant under standard Whole30 guidelines. The grain exclusion is based on oats being a grain, not on their gluten content. Gluten-free certification does not change the classification.
Are steel-cut oats different from rolled oats on Whole30?: No distinction is made between steel-cut oats and rolled oats in published Whole30 guidelines. Both are forms of processed oat grain and are classified as non-compliant.
Is oat milk Whole30 compliant?: Oat milk is classified as non-compliant under standard Whole30 guidelines. It is a grain-derived beverage and falls under the grain exclusion.
Is oat flour Whole30 compliant?: Oat flour is classified as non-compliant under standard Whole30 guidelines. Grain-derived flours, including oat flour, are excluded as grain-based ingredients.
What are Whole30 compliant hot cereal alternatives?: Some people use mashed or riced cauliflower, mashed sweet potato, or coconut cream-based preparations as hot breakfast dishes. These are generally classified as compliant under standard Whole30 guidelines, as they do not contain grains.

Compare Oats across all diets

With 282kcal calories per 100g, Pancakes 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, pancakes also provides 7.4g protein and 12.1g fat per 100g. Within this category, it falls between Pizza and Waffles for calories, ranking 15 of 35.

Per 100g · Source: USDA FoodData Central

282kcalCalories

7.4gProtein

12.1gFat

35.3gCarbs

2.1gFiber

Compare Pancakes across all diets

At 371kcal calories per 100g, Pasta 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 13g protein and 3.2g fiber per serving. Within this category, it falls between Rice Noodles and Millet for calories, ranking 24 of 35.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Regular Pasta (cooked)	157kcal	5.8g	0.9g	30.6g	1.8g
Whole Wheat Pasta (cooked)	159kcal	5.8g	1.5g	31.5g	4.6g

Compare Pasta across all diets

At 457kcal calories per 100g, Pita Bread 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, pita bread also provides 11.8g protein and 15.2g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Rice Crackers at 416kcal.

Per 100g · Source: USDA FoodData Central

457kcalCalories

11.8gProtein

15.2gFat

68.3gCarbs

3.8gFiber

Compare Pita Bread across all diets

With 280kcal calories per 100g, Pizza 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 11.7g protein and 12.6g fat, which may factor into overall meal planning. Within this category, it falls between Sourdough Bread and Pancakes for calories, ranking 14 of 35.

Per 100g · Source: USDA FoodData Central

280kcalCalories

11.7gProtein

12.6gFat

29.9gCarbs

1.7gFiber

Compare Pizza across all diets

At 120kcal calories per 100g, Quinoa 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, quinoa also provides 2.8g fiber per 100g. Among the 35 items in this category, quinoa sits at the low end for calories — next closest is Spelt at 127kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Dry	368kcal	14.1g	6.1g	64.2g	7g
Cooked	120kcal	4.4g	1.9g	21.3g	2.8g

Full Quinoa classification →

FAQ (3 questions)

Is quinoa Whole30 compliant?: Quinoa is classified as non-compliant under standard Whole30 guidelines. It falls under the grains exclusion, regardless of being botanically a seed (pseudocereal).
Why is quinoa not allowed on Whole30 if it is technically a seed?: Published Whole30 guidelines categorize quinoa alongside grains for program purposes. Although botanically a pseudocereal rather than a true grass grain, it is excluded under the program's grain rules in all published editions.
Does the quinoa exclusion apply to quinoa flour and flakes?: Yes. The grain exclusion under Whole30 applies to all forms of quinoa, including whole, flaked, puffed, and flour-based products.

Compare Quinoa across all diets

At 392kcal calories per 100g, Rice 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 7.1g protein and 4.2g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Cornstarch at 381kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
White Rice (cooked)	130kcal	2.7g	0.3g	28.2g	0.4g
Brown Rice (cooked)	112kcal	2.3g	0.8g	23.5g	1.8g

Full Rice classification →

FAQ (6 questions)

Is rice Whole30 compliant?: Rice is classified as non-compliant under standard Whole30 guidelines. All grains — including rice in all forms — are excluded under the Whole30 elimination protocol.
Is white rice different from brown rice on Whole30?: No distinction is made between white and brown rice in published Whole30 guidelines. Both are classified as non-compliant, as both are grains subject to the grain exclusion.
Is rice flour Whole30 compliant?: Rice flour is classified as non-compliant under standard Whole30 guidelines. Grain-derived flours are excluded under the same grain elimination rule that applies to whole-grain rice.
Is cauliflower rice a Whole30 compliant rice alternative?: Cauliflower rice — riced or grated cauliflower — is classified as compliant under standard Whole30 guidelines. It is a vegetable preparation and is not subject to the grain exclusion.
Is rice vinegar Whole30 compliant?: Rice vinegar falls in a nuanced area. Most published Whole30 guidance treats distilled rice vinegar as compliant because the distillation process removes grain proteins. However, classification may vary depending on source and formulation. Label review is generally noted for vinegars.
What grains are excluded on Whole30?: Published Whole30 guidelines exclude all grains, including wheat, rice, corn, oats, barley, rye, millet, bulgur, sorghum, sprouted grains, and grain-derived products such as flour, bread, and pasta.

Compare Rice across all diets

With 392kcal calories per 100g, Rice Cakes 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 7.1g protein and 4.2g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Rice at 392kcal.

Per 100g · Source: USDA FoodData Central

392kcalCalories

7.1gProtein

4.3gFat

81.1gCarbs

4.2gFiber

Compare Rice Cakes across all diets

Rice Crackers is classified as Not Allowed on Whole30, with 416kcal 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 10g protein and 233mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Croutons at 407kcal.

Per 100g · Source: USDA FoodData Central

416kcalCalories

10gProtein

5gFat

82.6gCarbs

0gFiber

Compare Rice Crackers across all diets

At 364kcal calories per 100g, Rice Noodles 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, rice noodles also provides 6g protein per 100g. Within this category, it falls between Tapioca Starch and Pasta for calories, ranking 23 of 35.

Per 100g · Source: USDA FoodData Central

364kcalCalories

6gProtein

0.6gFat

80.2gCarbs

1.6gFiber

Compare Rice Noodles across all diets

At 338kcal calories per 100g, Rye Bread 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 10.3g protein and 15.1g fiber per serving. Within this category, it falls between Wheat Flour and Buckwheat for calories, ranking 19 of 35.

Per 100g · Source: USDA FoodData Central

338kcalCalories

10.3gProtein

1.6gFat

75.9gCarbs

15.1gFiber

Compare Rye Bread across all diets

Sourdough Bread is classified as Not Allowed on Whole30, with 272kcal 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 10.8g protein and 2.2g fiber per serving. Within this category, it falls between Nachos and Pizza for calories, ranking 13 of 35.

Per 100g · Source: USDA FoodData Central

272kcalCalories

10.8gProtein

2.4gFat

51.9gCarbs

2.2gFiber

Compare Sourdough Bread across all diets

At 127kcal calories per 100g, Spelt 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 5.5g protein and 3.9g fiber per serving. Among the 35 items in this category, spelt sits at the low end for calories — next closest is Tacos at 170kcal.

Per 100g · Source: USDA FoodData Central

127kcalCalories

5.5gProtein

0.9gFat

26.4gCarbs

3.9gFiber

Compare Spelt across all diets

With 170kcal calories per 100g, Tacos 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 6.7g protein and 9.2g fat, which may factor into overall meal planning. Among the 35 items in this category, tacos sits at the low end for calories — next closest is Fried Rice at 174kcal.

Per 100g · Source: USDA FoodData Central

170kcalCalories

6.7gProtein

9.2gFat

15.1gCarbs

3gFiber

Compare Tacos across all diets

Tapioca Starch is classified as Not Allowed on Whole30, with 358kcal calories per 100g. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Within this category, it falls between Barley and Rice Noodles for calories, ranking 22 of 35.

Per 100g · Source: USDA FoodData Central

358kcalCalories

0.2gProtein

0gFat

88.7gCarbs

0.9gFiber

Compare Tapioca Starch across all diets

Waffles is classified as Not Allowed on Whole30, with 309kcal 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 7.4g protein and 9.5g fat per serving. Within this category, it falls between Pancakes and Naan for calories, ranking 16 of 35.

Per 100g · Source: USDA FoodData Central

309kcalCalories

7.4gProtein

9.5gFat

48.4gCarbs

2.6gFiber

Compare Waffles across all diets

Wheat Flour is classified as Not Allowed on Whole30, with 332kcal 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 9.6g protein and 13.1g fiber, which may factor into overall meal planning. Within this category, it falls between Naan and Rye Bread for calories, ranking 18 of 35.

Per 100g · Source: USDA FoodData Central

332kcalCalories

9.6gProtein

2gFat

74.5gCarbs

13.1gFiber

Full Wheat Flour classification →

FAQ (6 questions)

Is wheat flour allowed on Whole30?: Wheat flour is classified as Not Allowed under standard Whole30 guidelines. Wheat is a grain and all grains are excluded from Whole30. Wheat flour in all forms — all-purpose, whole wheat, bread flour, pastry flour, and cake flour — is not compliant.
Is whole wheat flour alternative and therefore allowed on Whole30?: No. Whole wheat flour is not compliant on Whole30. The grain exclusion applies to all wheat-derived products regardless of how refined or whole they are. Whole wheat flour, white flour, and all other wheat flour varieties share the same Not Allowed classification.
Are gluten-free flours from other grains Whole30 compliant?: Gluten-free flours derived from excluded grains — rice flour, oat flour, corn flour — are also not compliant on Whole30. The grain exclusion covers all cereal grains, not only wheat. Compliant flour alternatives must be grain-free: almond flour, coconut flour, and cassava flour are the standard Whole30 alternatives.
What can I use instead of wheat flour on Whole30?: Grain-free flour alternatives used in Whole30 cooking include: almond flour (ground almonds), coconut flour (from dried coconut meat), cassava flour (from cassava root), and tapioca starch (a cassava-derived thickener). These are used for coatings, thickening sauces, and binding.
Is wheat flour allowed in cooking or as a coating on Whole30?: Wheat flour is not compliant in any application on Whole30 — as a coating, thickener, batter ingredient, or baking ingredient. The grain exclusion applies to all uses of wheat flour. Grain-free alternatives serve the same functional purposes.
Are products containing wheat flour — bread, pasta, crackers — also excluded?: Yes. All products made with wheat flour are excluded from Whole30: bread, pasta, crackers, tortillas, baked goods, coatings, and any other wheat-flour-containing product. The grain exclusion covers both wheat flour itself and all wheat flour-derived foods.

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