Is almond butter Whole30 compliant?

Almond butter made from almonds alone — or almonds and salt — is classified as compliant under standard Whole30 guidelines. Almonds are a tree nut and are not subject to the legume exclusion.

Does almond butter with added sugar become non-compliant on Whole30?

Yes. Almond butter with added sugar — including cane sugar, honey, maple syrup, or other sweeteners — is classified as non-compliant under standard Whole30 guidelines. The added sweetener disqualifies the product.

Is almond butter with palm oil Whole30 compliant?

Palm oil is a compliant fat under standard Whole30 guidelines. Almond butter containing palm oil as the only additional ingredient (beyond almonds and salt) is generally classified as compliant.

What can be checked on the label of commercial almond butter?

Published Whole30 guidance notes that almond butter ingredients to check for include: added sugar, honey, agave, soybean oil, canola oil, corn syrup, artificial flavors, and carrageenan. Compliant almond butter typically lists only almonds and optionally salt.

Is flavored almond butter (vanilla, chocolate, honey-roasted) Whole30 compliant?

Flavored almond butter varieties — including vanilla, chocolate, honey-roasted, and cinnamon — typically contain added sweeteners and are classified as non-compliant. Label review is required to determine if a specific flavored product contains sweetener.

How does almond butter compare to peanut butter on Whole30?

Almond butter is classified as compliant (when made from almonds without added non-compliant ingredients) because almonds are tree nuts. Peanut butter is classified as non-compliant because peanuts are legumes. This distinction is a core element of the Whole30 legume exclusion.

Is almond flour Whole30 compliant?

Almond flour is classified as compliant under standard Whole30 guidelines. It is made from ground almonds, which are a compliant tree nut.

What is the difference between almond flour and almond meal?

Almond flour is made from blanched (peeled) almonds ground to a fine texture. Almond meal is made from whole almonds, including the skin, ground to a coarser texture. Both are classified as compliant under standard Whole30 guidelines.

Are baked goods made with almond flour Whole30 compliant?

Whether an almond flour-based baked product is compliant depends on the full ingredient list. If all ingredients in the baked good are individually compliant under standard Whole30 guidelines, the product is generally classified as compliant. Non-compliant ingredients such as sweeteners, eggs may not themselves disqualify — eggs are compliant — but added sugar or dairy would.

Is almond flour used in commercial products Whole30 compliant?

Commercial products containing almond flour are not automatically compliant. The compliance status depends on the full ingredient list of the product. Almond flour as an individual ingredient is compliant; a packaged almond flour-containing product may not be.

Whole30 Nuts & Seeds Guide

24 items classified under standard Whole30 guidelines.

Whole30 classifies foods based on whether the food contains anything on Whole30's exclusion list. Of the 24 nuts & seeds evaluated, 20 are classified as Allowed, 3 as Limited, and 1 as Not Allowed.

Nuts & Seeds are overwhelmingly compatible with Whole30. Each item listed here is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. The entries below break down the specific nutritional profile so you can choose based on your individual targets — calories, macros, or micronutrients that matter for your goals.

20 Allowed 3 Limited 1 Not Allowed

Quick Reference

Food	Status	Calories (per 100g)
Almond Butter	Allowed	614kcal
Almond Flour	Allowed	571kcal
Almonds	Allowed	598kcal
Brazil Nuts	Allowed	659kcal
Cashew Butter	Allowed	609kcal
Cashews	Allowed	574kcal
Chia Seeds	Allowed	486kcal
Coconut Flour	Allowed	443kcal
Flaxseeds	Allowed	534kcal
Hazelnuts	Allowed	628kcal
Hemp Seeds	Allowed	553kcal
Macadamia Nuts	Allowed	716kcal
Mixed Nuts	Allowed	610kcal
Pecans	Allowed	750kcal
Pine Nuts	Allowed	673kcal
Pistachios	Allowed	560kcal
Pumpkin Seeds	Allowed	574kcal
Sesame Seeds	Allowed	631kcal
Sunflower Seeds	Allowed	582kcal
Walnuts	Allowed	668kcal
Nut Bars	Limited	454kcal
Trail Mix	Limited	454kcal
Unsweetened Trail Mix	Limited	462kcal
Chocolate Trail Mix	Not Allowed	503kcal

Classification Breakdown

20 Allowed — These nuts & seeds are free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. 3 Limited — These items have usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. 1 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 Nuts & Seeds (20)

With 614kcal calories per 100g, Almond Butter earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 21g protein and 55.5g fat, which may factor into overall meal planning. Within this category, it falls between Mixed Nuts and Hazelnuts for calories, ranking 17 of 24.

Per 100g · Source: USDA FoodData Central

614kcalCalories

21gProtein

55.5gFat

18.8gCarbs

10.3gFiber

Full Almond Butter classification →

FAQ (6 questions)

Is almond butter Whole30 compliant?: Almond butter made from almonds alone — or almonds and salt — is classified as compliant under standard Whole30 guidelines. Almonds are a tree nut and are not subject to the legume exclusion.
Does almond butter with added sugar become non-compliant on Whole30?: Yes. Almond butter with added sugar — including cane sugar, honey, maple syrup, or other sweeteners — is classified as non-compliant under standard Whole30 guidelines. The added sweetener disqualifies the product.
Is almond butter with palm oil Whole30 compliant?: Palm oil is a compliant fat under standard Whole30 guidelines. Almond butter containing palm oil as the only additional ingredient (beyond almonds and salt) is generally classified as compliant.
What can be checked on the label of commercial almond butter?: Published Whole30 guidance notes that almond butter ingredients to check for include: added sugar, honey, agave, soybean oil, canola oil, corn syrup, artificial flavors, and carrageenan. Compliant almond butter typically lists only almonds and optionally salt.
Is flavored almond butter (vanilla, chocolate, honey-roasted) Whole30 compliant?: Flavored almond butter varieties — including vanilla, chocolate, honey-roasted, and cinnamon — typically contain added sweeteners and are classified as non-compliant. Label review is required to determine if a specific flavored product contains sweetener.
How does almond butter compare to peanut butter on Whole30?: Almond butter is classified as compliant (when made from almonds without added non-compliant ingredients) because almonds are tree nuts. Peanut butter is classified as non-compliant because peanuts are legumes. This distinction is a core element of the Whole30 legume exclusion.

Compare Almond Butter across all diets

At 571kcal calories per 100g, Almond Flour 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, almond flour also provides 21.4g protein and 50.6g fat per 100g. Within this category, it falls between Pistachios and Cashews for calories, ranking 10 of 24.

Per 100g · Source: USDA FoodData Central

571kcalCalories

21.4gProtein

50.6gFat

19.7gCarbs

10.5gFiber

Full Almond Flour classification →

FAQ (6 questions)

Is almond flour Whole30 compliant?: Almond flour is classified as compliant under standard Whole30 guidelines. It is made from ground almonds, which are a compliant tree nut.
What is the difference between almond flour and almond meal?: Almond flour is made from blanched (peeled) almonds ground to a fine texture. Almond meal is made from whole almonds, including the skin, ground to a coarser texture. Both are classified as compliant under standard Whole30 guidelines.
Are baked goods made with almond flour Whole30 compliant?: Whether an almond flour-based baked product is compliant depends on the full ingredient list. If all ingredients in the baked good are individually compliant under standard Whole30 guidelines, the product is generally classified as compliant. Non-compliant ingredients such as sweeteners, eggs may not themselves disqualify — eggs are compliant — but added sugar or dairy would.
Is almond flour used in commercial products Whole30 compliant?: Commercial products containing almond flour are not automatically compliant. The compliance status depends on the full ingredient list of the product. Almond flour as an individual ingredient is compliant; a packaged almond flour-containing product may not be.
Can almond flour be used as a thickener in sauces on Whole30?: Almond flour is classified as a compliant ingredient and can be used in cooking, including as a thickener or coating. Whether the final prepared dish is compliant depends on all other ingredients used.
Is coconut flour also Whole30 compliant?: Coconut flour — made from dried, ground coconut flesh — is classified as compliant under standard Whole30 guidelines. Like almond flour, it is a non-grain, non-legume flour that does not fall under any exclusion category.

Compare Almond Flour across all diets

Almonds is classified as Allowed on Whole30, with 598kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 21g protein and 52.5g fat per serving. Within this category, it falls between Sunflower Seeds and Cashew Butter for calories, ranking 14 of 24.

Per 100g · Source: USDA FoodData Central

598kcalCalories

21gProtein

52.5gFat

21gCarbs

10.9gFiber

Full Almonds classification →

FAQ (6 questions)

Are almonds allowed on Whole30?: Almonds are classified as Allowed under standard Whole30 guidelines. Tree nuts, including almonds, are compliant foods on Whole30. Plain raw and dry-roasted almonds with no non-compliant additives are fully compliant.
Are honey-roasted or sweetened almonds Whole30 compliant?: Honey-roasted, glazed, or sweetened almond products are not compliant on Whole30 because they contain added sugar. The compliant classification applies to plain, unsweetened almonds only.
Is almond butter Whole30 compliant?: Plain almond butter made from almonds with no added sugar, vegetable oils, or other non-compliant ingredients is generally compliant on Whole30. Most commercial almond butters contain compliant-only ingredients; checking the label for added sugar or non-compliant oils is standard practice.
Is almond flour Whole30 compliant?: Almond flour (ground almonds) is a compliant ingredient on Whole30. It is used in savory cooking and coatings. However, Whole30 guidelines discourage using compliant flours to recreate baked goods — the ingredient is compliant but baked goods recreation is outside the spirit of the program.
Are flavored almonds Whole30 compliant?: Flavored almond products must be assessed by their full ingredient list. Almonds seasoned only with compliant spices and salt are generally compliant. Flavored almonds containing sugar, honey, maple syrup, or non-compliant additives are not compliant.
How do almonds compare to peanuts on Whole30?: Almonds are classified as Allowed on Whole30; peanuts are classified as Not Allowed. Peanuts are legumes under botanical classification, and legumes are excluded from Whole30. Tree nuts (almonds, cashews, walnuts, pecans, macadamia nuts) are compliant; peanuts are not.

Compare Almonds across all diets

With 659kcal calories per 100g, Brazil Nuts earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, brazil nuts also provides 14.3g protein and 67.1g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sesame Seeds at 631kcal.

Per 100g · Source: USDA FoodData Central

659kcalCalories

14.3gProtein

67.1gFat

11.7gCarbs

7.5gFiber

Compare Brazil Nuts across all diets

At 609kcal calories per 100g, Cashew Butter 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 12.1g protein and 53g fat per serving. Within this category, it falls between Almonds and Mixed Nuts for calories, ranking 15 of 24.

Per 100g · Source: USDA FoodData Central

609kcalCalories

12.1gProtein

53gFat

30.3gCarbs

3gFiber

Compare Cashew Butter across all diets

With 574kcal calories per 100g, Cashews earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 15.3g protein and 46.4g fat, which may factor into overall meal planning. Within this category, it falls between Almond Flour and Pumpkin Seeds for calories, ranking 11 of 24.

Per 100g · Source: USDA FoodData Central

574kcalCalories

15.3gProtein

46.4gFat

32.7gCarbs

3gFiber

Full Cashews classification →

FAQ (3 questions)

Are cashews Whole30 compliant?: Yes. Plain cashews are fully allowed on Whole30. Tree nuts are not an excluded food category.
Is cashew butter Whole30 compliant?: Yes, if made from only cashews and optionally salt. Cashew butter with added sugar, honey, or non-compliant oils is not compliant.
Is cashew milk Whole30 compliant?: Unsweetened cashew milk with no excluded additives is generally compliant. Check the label for added sugar, carrageenan, and other additives.

Compare Cashews across all diets

Chia Seeds is classified as Allowed on Whole30, with 486kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 16.5g protein and 30.7g fat, which may factor into overall meal planning. Among the 24 items in this category, chia seeds sits at the low end for calories — next closest is Chocolate Trail Mix at 503kcal.

Per 100g · Source: USDA FoodData Central

486kcalCalories

16.5gProtein

30.7gFat

42.1gCarbs

34.4gFiber

Full Chia Seeds classification →

FAQ (7 questions)

Are chia seeds Whole30 compliant?: Chia seeds are classified as compliant under standard Whole30 guidelines. Plain chia seeds with no added ingredients are generally listed as compliant in published Whole30 references.
Are all chia seed products Whole30 compliant?: Plain, unflavored chia seeds are generally classified as compliant. Packaged chia products — including flavored blends, sweetened chia drinks, and pre-made chia pudding mixes — commonly contain added sweeteners or other non-compliant ingredients. Classification varies by formulation.
Is chia pudding Whole30 compliant?: Chia pudding prepared with compliant ingredients — such as unsweetened coconut milk or additive-free nut milk with no added sweeteners — is generally classified as compliant under standard Whole30 guidelines. Commercial chia pudding products frequently contain added sugars or non-compliant additives and require label review.
Do chia seeds count as a grain on Whole30?: Chia seeds are classified as seeds, not grains, in published Whole30 materials. They are not subject to the program's grain exclusion.
Is chia seed oil Whole30 compliant?: Chia seed oil is generally classified as compliant under standard Whole30 guidelines, provided no non-compliant additives are present. Classification depends on the ingredient list of the specific product.
Are flavored or pre-packaged chia products Whole30 compliant?: Flavored and pre-packaged chia products are frequently formulated with added sweeteners, natural flavors, or other non-compliant ingredients. Classification depends on the ingredient list of the specific product.
Are white chia seeds and black chia seeds both Whole30 compliant?: Both white and black chia seed varieties are generally classified as compliant under standard Whole30 guidelines when consumed in plain form with no added ingredients.

Compare Chia Seeds across all diets

At 443kcal calories per 100g, Coconut Flour 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 19.3g protein and 13.7g fat per serving. Among the 24 items in this category, coconut flour sits at the low end for calories — next closest is Nut Bars at 454kcal.

Per 100g · Source: USDA FoodData Central

443kcalCalories

19.3gProtein

13.7gFat

60.3gCarbs

39.1gFiber

Full Coconut Flour classification →

FAQ (6 questions)

Is coconut flour allowed on Whole30?: Coconut flour is classified as Allowed under standard Whole30 guidelines. It is a grain-free flour made from dried, defatted coconut meat and contains no excluded ingredients. It is commonly used in Whole30 cooking for coatings, thickening, and savory preparations.
Can I use coconut flour to bake on Whole30?: Coconut flour as an ingredient is compliant, but Whole30 guidelines explicitly discourage using compliant flours to recreate baked goods, pancakes, waffles, or other treat-like foods. This is known as the 'pancake rule' in Whole30 materials. The ingredient is allowed; the use case of recreating grain-based treats is discouraged.
Is coconut flour a grain?: No. Coconut flour is made from coconut meat — a tree fruit — and is not a grain. It contains no wheat, gluten, or grain-derived ingredients. This distinguishes it from oat flour, wheat flour, and other grain-based flours, which are excluded from Whole30.
What is coconut flour used for on Whole30?: Coconut flour is used in Whole30 cooking primarily for: coating proteins before pan-frying or baking, thickening sauces and stews, and as a binding agent in meatballs or similar preparations. These savory applications are fully compliant. Published Whole30 recipes frequently include coconut flour in these contexts.
How does coconut flour differ from almond flour on Whole30?: Both coconut flour and almond flour are grain-free, compliant ingredients on Whole30. Coconut flour absorbs more liquid than almond flour due to its higher fiber content. Both are classified as Allowed and used in similar savory Whole30 applications. Both are subject to the same program guidance against using them to recreate baked goods.
Does coconut flour contain added sugar?: Pure coconut flour is made from dried, defatted coconut meat and contains naturally occurring sugars from the coconut. It does not contain added sugar in its plain, unflavored form. Some commercial coconut flour products may contain additives; checking the ingredient list confirms no additions beyond dried coconut.

Compare Coconut Flour across all diets

At 534kcal calories per 100g, Flaxseeds 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 18.3g protein and 42.2g fat per serving. Within this category, it falls between Chocolate Trail Mix and Hemp Seeds for calories, ranking 7 of 24.

Per 100g · Source: USDA FoodData Central

534kcalCalories

18.3gProtein

42.2gFat

28.9gCarbs

27.3gFiber

Compare Flaxseeds across all diets

With 628kcal calories per 100g, Hazelnuts earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, hazelnuts also provides 14.9g protein and 53g fat per 100g. Within this category, it falls between Almond Butter and Sesame Seeds for calories, ranking 18 of 24.

Per 100g · Source: USDA FoodData Central

628kcalCalories

14.9gProtein

53gFat

23gCarbs

9.8gFiber

Compare Hazelnuts across all diets

At 553kcal calories per 100g, Hemp Seeds 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 31.6g protein and 48.8g fat per serving. Within this category, it falls between Flaxseeds and Pistachios for calories, ranking 8 of 24.

Per 100g · Source: USDA FoodData Central

553kcalCalories

31.6gProtein

48.8gFat

8.7gCarbs

4gFiber

Full Hemp Seeds classification →

FAQ (3 questions)

Are hemp seeds Whole30 compliant?: Yes. Plain hemp seeds (hemp hearts) are fully allowed on Whole30. Seeds are not an excluded food category.
Is hemp seed oil Whole30 compliant?: Yes, as a finishing oil or in cold applications. Hemp seed oil is not suitable for high-heat cooking due to its low smoke point and sensitivity to oxidation.
Is hemp protein powder allowed on Whole30?: Generally not. Whole30 discourages protein powders and supplements during the program. Plain hemp protein with no additives may be allowed in specific circumstances per Whole30 guidance on protein powders.

Compare Hemp Seeds across all diets

With 716kcal calories per 100g, Macadamia Nuts earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, macadamia nuts also provides 7.8g protein and 76.1g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Pine Nuts at 673kcal.

Per 100g · Source: USDA FoodData Central

716kcalCalories

7.8gProtein

76.1gFat

12.8gCarbs

8gFiber

Compare Macadamia Nuts across all diets

With 610kcal calories per 100g, Mixed Nuts earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 19.6g protein and 53.8g fat, which may factor into overall meal planning. Within this category, it falls between Cashew Butter and Almond Butter for calories, ranking 16 of 24.

Per 100g · Source: USDA FoodData Central

610kcalCalories

19.6gProtein

53.8gFat

20.9gCarbs

7.4gFiber

Compare Mixed Nuts across all diets

Pecans is classified as Allowed on Whole30, with 750kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 10g protein and 73.3g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Macadamia Nuts at 716kcal.

Per 100g · Source: USDA FoodData Central

750kcalCalories

10gProtein

73.3gFat

12.7gCarbs

5.8gFiber

Compare Pecans across all diets

Pine Nuts is classified as Allowed on Whole30, with 673kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 13.7g protein and 68.4g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Walnuts at 668kcal.

Per 100g · Source: USDA FoodData Central

673kcalCalories

13.7gProtein

68.4gFat

13.1gCarbs

3.7gFiber

Compare Pine Nuts across all diets

At 560kcal calories per 100g, Pistachios 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, pistachios also provides 20.2g protein and 45.3g fat per 100g. Within this category, it falls between Hemp Seeds and Almond Flour for calories, ranking 9 of 24.

Per 100g · Source: USDA FoodData Central

560kcalCalories

20.2gProtein

45.3gFat

27.2gCarbs

10.6gFiber

Compare Pistachios across all diets

At 574kcal calories per 100g, Pumpkin Seeds 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 29.8g protein and 49.1g fat per serving. Within this category, it falls between Cashews and Sunflower Seeds for calories, ranking 12 of 24.

Per 100g · Source: USDA FoodData Central

574kcalCalories

29.8gProtein

49.1gFat

14.7gCarbs

6.5gFiber

Compare Pumpkin Seeds across all diets

At 631kcal calories per 100g, Sesame Seeds 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, sesame seeds also provides 20.5g protein and 61.2g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Hazelnuts at 628kcal.

Per 100g · Source: USDA FoodData Central

631kcalCalories

20.5gProtein

61.2gFat

11.7gCarbs

11.6gFiber

Compare Sesame Seeds across all diets

Sunflower Seeds is classified as Allowed on Whole30, with 582kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 19.3g protein and 49.8g fat, which may factor into overall meal planning. Within this category, it falls between Pumpkin Seeds and Almonds for calories, ranking 13 of 24.

Per 100g · Source: USDA FoodData Central

582kcalCalories

19.3gProtein

49.8gFat

24.1gCarbs

11.1gFiber

Full Sunflower Seeds classification →

FAQ (3 questions)

Are sunflower seeds Whole30 compliant?: Yes. Plain sunflower seeds are fully allowed on Whole30. Seeds are not an excluded food category.
Is sunflower seed butter (sunbutter) allowed on Whole30?: Only if made from sunflower seeds and salt with no added sugar. Many commercial sunflower seed butter products contain added sugar — always check the ingredient label.
Can I eat sunflower seeds as a snack on Whole30?: Yes. Plain or salted sunflower seeds are a compliant snack option on Whole30.

Compare Sunflower Seeds across all diets

With 668kcal calories per 100g, Walnuts earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 9.8g protein and 56.9g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Brazil Nuts at 659kcal.

Per 100g · Source: USDA FoodData Central

668kcalCalories

9.8gProtein

56.9gFat

29gCarbs

3.5gFiber

Compare Walnuts across all diets

Limited Nuts & Seeds (3)

Nut Bars is classified as Limited on Whole30, with 454kcal 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 8g protein and 20.4g fat, which may factor into overall meal planning. Among the 24 items in this category, nut bars sits at the low end for calories — next closest is Trail Mix at 454kcal. 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

454kcalCalories

8gProtein

20.4gFat

63.6gCarbs

5.6gFiber

Full Nut Bars classification →

FAQ (4 questions)

Are nut bars Whole30 compliant?: Most commercial nut bars are not compliant. Nut bars are classified as Limited on Whole30 because most are bound with honey, sugar, or chocolate, but bars made from only nuts, seeds, and unsweetened dried fruit with no added sweeteners may use compliant ingredients.
Are Kind Bars Whole30 compliant?: Most Kind Bar varieties are not compliant. Kind Bars are bound with honey or glucose syrup — both excluded as added sweeteners on Whole30. Some Kind Bar varieties also contain peanuts (legume) or soy lecithin. The nut content itself is compliant; the binding sweetener is not.
Is honey in nut bars excluded on Whole30?: Yes. Honey is an added sweetener — excluded on Whole30 regardless of the quantity used or whether it is used as a structural binder rather than a flavoring agent. The function of the sweetener (binding vs. flavoring) does not change its compliance status.
Are Larabar Nut Bars Whole30 compliant?: Larabar nut-focused varieties (such as Cashew Cookie — only cashews and dates) use compliant ingredients. Dates are a whole food; no added sweetener is present. These may be used as emergency foods on Whole30, though the bar format as a regular snack is discouraged by the program.

Compare Nut Bars across all diets

With 454kcal calories per 100g, Trail Mix 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, trail mix also provides 10.9g protein and 26.8g fat per 100g. Among the 24 items in this category, trail mix sits at the low end for calories — next closest is Unsweetened Trail Mix at 462kcal. 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

454kcalCalories

10.9gProtein

26.8gFat

51.1gCarbs

6.4gFiber

Full Trail Mix classification →

FAQ (4 questions)

Is trail mix Whole30 compliant?: Most commercial trail mix is not compliant. Trail mix is classified as Limited on Whole30 because most formulations contain sweetened dried fruit, chocolate chips, candy-coated pieces, peanuts, or other excluded ingredients, but a trail mix of plain nuts and seeds with unsweetened dried fruit may be compliant.
Why are most trail mix products not Whole30 compliant?: Most commercial trail mix contains at least one excluded ingredient: peanuts (legume), chocolate chips or M&Ms (dairy and sugar), yogurt-covered items (dairy and sugar), sweetened dried fruit (added sugar), sunflower seeds in excluded oil, or soy-roasted nuts.
Are peanuts in trail mix the main compliance issue?: Peanuts are one of the most common exclusion factors. Peanuts are legumes — excluded on Whole30. Most standard trail mix blends (GORP, student mix) include peanuts as the primary nut. A trail mix built around tree nuts (almonds, cashews, walnuts, pecans) avoids this issue.
Can I make Whole30 compliant trail mix at home?: Yes. A compliant trail mix contains: raw or dry-roasted (no oil) tree nuts (almonds, cashews, walnuts, pecans, macadamia), raw seeds (pumpkin, sunflower), and unsweetened dried fruit (dates, raisins without sugar coating, unsweetened cranberries, unsweetened mango). No peanuts, no chocolate, no added sugar.

Compare Trail Mix across all diets

At 462kcal calories per 100g, Unsweetened Trail Mix 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 protein and 29.4g fat per serving. Among the 24 items in this category, unsweetened trail mix sits at the low end for calories — next closest is Chia Seeds at 486kcal. 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

462kcalCalories

13.8gProtein

29.4gFat

44.9gCarbs

—Fiber

Full Unsweetened Trail Mix classification →

FAQ (5 questions)

Is unsweetened trail mix Whole30 compliant?: Unsweetened trail mix is classified as Limited under standard Whole30 guidelines. The 'unsweetened' label addresses added sweetener only — other excluded ingredients may still be present. Peanuts (a legume) in trail mix are excluded regardless of sweetener content. A trail mix containing only compliant tree nuts, seeds, and unsweetened dried fruit (no peanuts, no chocolate, no sweetener) is generally compliant.
Are peanuts in unsweetened trail mix excluded on Whole30?: Yes. Peanuts are classified as legumes on Whole30 — excluded regardless of whether the trail mix is sweetened. Most commercial trail mix includes peanuts as a primary or secondary ingredient. A trail mix containing peanuts is non-compliant even when labeled 'unsweetened.'
Are raisins in unsweetened trail mix compliant on Whole30?: Plain raisins with no added sugar are generally classified as compliant on Whole30 — they are dried grapes with no excluded ingredients. Raisins in an unsweetened trail mix (no sugar-coated raisins, no yogurt-covered raisins) are generally compliant. Verify the raisin ingredient list for any oil coating or added sweetener.
What tree nuts are compliant in trail mix on Whole30?: Compliant tree nuts for Whole30 trail mix include: almonds, cashews, walnuts, pecans, macadamia nuts, Brazil nuts, hazelnuts, and pistachios. All whole or raw tree nuts without added sugar, salt coating with excluded additives, or flavor coatings are compliant. Peanuts are the exception — they are a legume, not a tree nut, and are excluded.
Can pumpkin seeds or sunflower seeds be in Whole30 trail mix?: Yes. Pumpkin seeds (pepitas) and sunflower seeds are compliant on Whole30. Seeds in plain form — without added sugar, sweetened glaze, or excluded oil coating — are compliant. They are common additions to Whole30-compatible trail mix.

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Not Allowed Nuts & Seeds (1)

At 503kcal calories per 100g, Chocolate Trail Mix 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 11.7g protein and 32.3g fat per serving. Among the 24 items in this category, chocolate trail mix sits at the low end for calories — next closest is Flaxseeds at 534kcal.

Per 100g · Source: USDA FoodData Central

503kcalCalories

11.7gProtein

32.3gFat

48.3gCarbs

5.9gFiber

Full Chocolate Trail Mix classification →

FAQ (5 questions)

Is chocolate trail mix Whole30 compliant?: No. Chocolate trail mix is classified as Not Allowed under standard Whole30 guidelines. Chocolate in trail mix — whether milk chocolate chips, dark chocolate chips, M&Ms, or chocolate-covered nuts — contains added sugar and typically dairy. Both added sugar and dairy are excluded on Whole30.
Is dark chocolate in trail mix Whole30 compliant?: No. Dark chocolate contains added sugar — even high-percentage dark chocolate (70%, 85%, 90%) includes cane sugar as an ingredient. The added sugar makes dark chocolate non-compliant on Whole30. Cacao nibs (pure cacao with no added sugar or dairy) are classified differently and are generally compliant.
Are M&Ms in trail mix Whole30 compliant?: No. M&Ms contain milk chocolate (dairy + added sugar), candy coating (added sugar, artificial color), and corn starch. They are excluded on multiple grounds under standard Whole30 guidelines: dairy, added sugar, and artificial additives.
Are cacao nibs a compliant substitute for chocolate in trail mix on Whole30?: Yes. Cacao nibs — raw or roasted cacao bean pieces with no added sugar or dairy — are generally classified as compliant on Whole30. They provide a bitter chocolate flavor without added sweetener. Cacao nibs are a compliant addition to Whole30-compatible trail mix when no other excluded ingredients are present.
What is a compliant chocolate-flavored trail mix on Whole30?: A Whole30-compatible trail mix with chocolate-like flavor uses cacao nibs (compliant) rather than chocolate chips or M&Ms. Combined with compliant tree nuts (almonds, cashews, walnuts) and unsweetened dried fruit (plain raisins, unsweetened dried apricots), this provides a similar snack profile without excluded chocolate.

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