Are eggs Whole30 compliant?

Eggs are classified as compliant under standard Whole30 guidelines. They are explicitly listed as a compliant protein source in published Whole30 materials.

Are egg whites and egg yolks both compliant on Whole30?

Both egg whites and egg yolks are classified as compliant under standard Whole30 guidelines. There is no distinction between the two portions in published Whole30 materials with respect to compliance.

Are liquid egg whites from a carton Whole30 compliant?

Packaged liquid egg whites may contain additives such as citric acid, guar gum, or other stabilizers depending on the brand. Plain liquid egg whites with no additives are classified as compliant. Products with added non-compliant ingredients are not. Label review is applicable.

What types of eggs are compliant on Whole30?

Published Whole30 guidelines classify eggs as compliant and do not draw distinctions based on egg variety. Chicken, duck, quail, and other poultry eggs are all generally classified as compliant under standard guidelines.

Are pickled eggs Whole30 compliant?

Pickled eggs are typically prepared with vinegar, salt, and sometimes added sugar or beet juice. Plain pickled eggs with compliant ingredients and no added sugar are generally classified as compliant. Commercial products with added sugar or non-compliant ingredients are not.

Are store-bought hard-boiled eggs Whole30 compliant?

Pre-cooked packaged hard-boiled eggs may contain added salt or preservatives. Plain hard-boiled eggs with no added non-compliant ingredients are classified as compliant. Products with added seasonings or sauces require label review.

Is mayonnaise made from eggs Whole30 compliant?

Mayonnaise is made primarily from eggs and oil. Published Whole30 guidelines classify eggs and compliant oils as individual compliant ingredients. Commercial mayonnaise is classified as Limited because most products contain added sugar or non-compliant oils. Avocado oil mayonnaise with no added sugar is commonly cited as a potentially compliant option.

Are protein bars Whole30 compliant?

Most protein bars are not compliant. Protein bars are classified as Limited on Whole30 because the vast majority contain whey protein (dairy), soy protein (legume), added sugar, oats, or artificial sweeteners — all excluded. A small number of bars using only compliant ingredients exist but are not commonly referenced as a regular food source.

Is RxBar Whole30 compliant?

RxBar contains egg whites, dates, nuts, and chocolate (some varieties). The egg white and nut base uses compliant proteins. Dates are whole food sweeteners — Whole30 excludes added sweeteners but allows whole fruit including dates. RxBar's base ingredients may be compliant; chocolate varieties introduce cocoa and potential dairy. Verify the specific variety's current label.

Is Larabar Whole30 compliant?

Many Larabar varieties contain only dates, nuts, and sometimes unsweetened dried fruit or spices — these ingredients are compliant. However, Whole30 discourages using bars as meal replacements or regular snacks. Larabar may be used as an emergency food option when no compliant whole foods are available.

Whole30 Protein Guide

18 items classified under standard Whole30 guidelines.

How do protein fare on the Whole30 diet? The answer depends on whether the food contains anything on Whole30's exclusion list. This guide breaks down all 18 items in this category with their classification, nutritional data, and the reasoning behind each status.

1 Allowed 5 Limited 12 Not Allowed

Quick Reference

Food	Status	Calories (per 100g)
Eggs	Allowed	334kcal
Collagen Peptides	Limited	360kcal
Gelatin	Limited	381kcal
Protein Bars	Limited	335kcal
Protein Powder	Limited	388kcal
Whey Protein	Limited	339kcal
Black Beans	Not Allowed	181kcal
Chickpea Flour	Not Allowed	387kcal
Edamame	Not Allowed	121kcal
Greek Yogurt	Not Allowed	105kcal
Kidney Beans	Not Allowed	177kcal
Lentil Pasta	Not Allowed	111kcal
Pea Protein	Not Allowed	180kcal
Protein Shakes	Not Allowed	119kcal
Soy Protein	Not Allowed	335kcal
Tempeh	Not Allowed	192kcal
Tofu	Not Allowed	94kcal
Veggie Burger	Not Allowed	224kcal

Classification Breakdown

1 Allowed — These protein are free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. 5 Limited — These items have usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. 12 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 Protein (1)

At 334kcal calories per 100g, Eggs 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 16.2g protein and 28.8g fat per serving. Within this category, it falls between Veggie Burger and Protein Bars for calories, ranking 11 of 18.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Whole Egg (raw)	143kcal	12.6g	9.5g	0.7g	0g
Egg White (raw)	52kcal	10.9g	0.2g	0.7g	0g
Egg Yolk (raw)	322kcal	15.9g	26.5g	3.6g	0g

Full Eggs classification →

FAQ (7 questions)

Are eggs Whole30 compliant?: Eggs are classified as compliant under standard Whole30 guidelines. They are explicitly listed as a compliant protein source in published Whole30 materials.
Are egg whites and egg yolks both compliant on Whole30?: Both egg whites and egg yolks are classified as compliant under standard Whole30 guidelines. There is no distinction between the two portions in published Whole30 materials with respect to compliance.
Are liquid egg whites from a carton Whole30 compliant?: Packaged liquid egg whites may contain additives such as citric acid, guar gum, or other stabilizers depending on the brand. Plain liquid egg whites with no additives are classified as compliant. Products with added non-compliant ingredients are not. Label review is applicable.
What types of eggs are compliant on Whole30?: Published Whole30 guidelines classify eggs as compliant and do not draw distinctions based on egg variety. Chicken, duck, quail, and other poultry eggs are all generally classified as compliant under standard guidelines.
Are pickled eggs Whole30 compliant?: Pickled eggs are typically prepared with vinegar, salt, and sometimes added sugar or beet juice. Plain pickled eggs with compliant ingredients and no added sugar are generally classified as compliant. Commercial products with added sugar or non-compliant ingredients are not.
Are store-bought hard-boiled eggs Whole30 compliant?: Pre-cooked packaged hard-boiled eggs may contain added salt or preservatives. Plain hard-boiled eggs with no added non-compliant ingredients are classified as compliant. Products with added seasonings or sauces require label review.
Is mayonnaise made from eggs Whole30 compliant?: Mayonnaise is made primarily from eggs and oil. Published Whole30 guidelines classify eggs and compliant oils as individual compliant ingredients. Commercial mayonnaise is classified as Limited because most products contain added sugar or non-compliant oils. Avocado oil mayonnaise with no added sugar is commonly cited as a potentially compliant option.

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Limited Protein (5)

With 360kcal calories per 100g, Collagen Peptides 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, collagen peptides also provides 90g protein and 300mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Whey Protein at 339kcal. 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

360kcalCalories

90gProtein

0gFat

0gCarbs

0gFiber

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At 381kcal calories per 100g, Gelatin 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 7.8g protein and 466mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Collagen Peptides at 360kcal. 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

381kcalCalories

7.8gProtein

0gFat

90.5gCarbs

0gFiber

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With 335kcal calories per 100g, Protein Bars 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, protein bars also provides 88.3g protein and 1000mg sodium per 100g. Within this category, it falls between Eggs and Soy Protein for calories, ranking 12 of 18. 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

335kcalCalories

88.3gProtein

3.4gFat

0gCarbs

0gFiber

Full Protein Bars classification →

FAQ (4 questions)

Are protein bars Whole30 compliant?: Most protein bars are not compliant. Protein bars are classified as Limited on Whole30 because the vast majority contain whey protein (dairy), soy protein (legume), added sugar, oats, or artificial sweeteners — all excluded. A small number of bars using only compliant ingredients exist but are not commonly referenced as a regular food source.
Is RxBar Whole30 compliant?: RxBar contains egg whites, dates, nuts, and chocolate (some varieties). The egg white and nut base uses compliant proteins. Dates are whole food sweeteners — Whole30 excludes added sweeteners but allows whole fruit including dates. RxBar's base ingredients may be compliant; chocolate varieties introduce cocoa and potential dairy. Verify the specific variety's current label.
Is Larabar Whole30 compliant?: Many Larabar varieties contain only dates, nuts, and sometimes unsweetened dried fruit or spices — these ingredients are compliant. However, Whole30 discourages using bars as meal replacements or regular snacks. Larabar may be used as an emergency food option when no compliant whole foods are available.
Why does Whole30 discourage protein bars even if the ingredients are compliant?: Whole30 explicitly discourages consuming packaged convenience foods and bars as regular meal or snack replacements, even when ingredients are technically compliant. The program's goal is to change eating behaviors around convenience foods, not just to swap ingredients.

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Protein Powder is classified as Limited on Whole30, with 388kcal 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 55.6g protein and 5.6g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Chickpea Flour at 387kcal. 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

388kcalCalories

55.6gProtein

5.6gFat

28.9gCarbs

6.7gFiber

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At 339kcal calories per 100g, Whey Protein falls into the Limited category under Whole30 guidelines. It is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Beyond the primary classification, whey protein also provides 11.7g protein and 968mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Soy Protein at 335kcal. 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

339kcalCalories

11.7gProtein

0.5gFat

73.4gCarbs

0gFiber

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Not Allowed Protein (12)

Black Beans is classified as Not Allowed on Whole30, with 181kcal 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 8.2g protein and 7g fat per serving. Within this category, it falls between Pea Protein and Tempeh for calories, ranking 8 of 18.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Dry	341kcal	21.6g	1.4g	62.4g	15.5g
Cooked (boiled)	132kcal	8.9g	0.5g	23.7g	8.7g
Canned	91kcal	4.8g	1.3g	15.4g	6.8g

Full Black Beans classification →

FAQ (4 questions)

Are black beans Whole30 compliant?: No. Black beans are classified as Not Allowed on Whole30. Black beans are legumes, and Whole30 categorically excludes all legumes regardless of preparation method or nutritional profile.
Why are black beans excluded on Whole30?: Black beans (Phaseolus vulgaris) are legumes — seeds of pod-bearing plants in the Fabaceae family. Whole30 excludes all legumes, including all bean varieties, as part of its elimination protocol.
Are canned black beans different from dried black beans on Whole30?: No. Both canned and dried black beans are black beans — the form of packaging does not change the legume classification. Both are excluded.
What are compliant protein alternatives to black beans on Whole30?: Compliant protein alternatives include ground meat, diced chicken, hard-boiled eggs, and canned compliant fish (tuna, salmon, sardines). These provide protein without legume-based ingredients.

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With 387kcal calories per 100g, Chickpea Flour 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 22.4g protein and 6.7g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Gelatin at 381kcal.

Per 100g · Source: USDA FoodData Central

387kcalCalories

22.4gProtein

6.7gFat

57.8gCarbs

10.8gFiber

Full Chickpea Flour classification →

FAQ (4 questions)

Is chickpea flour Whole30 compliant?: No. Chickpea flour is classified as Not Allowed on Whole30. Chickpea flour is ground dried chickpeas — a legume. Grinding chickpeas into flour does not change the legume classification.
Is chickpea flour excluded for the same reason as chickpeas?: Yes. Whole chickpeas and chickpea flour are both excluded because both are chickpeas — a legume categorically excluded on Whole30. Processing chickpeas into flour is a form change only; the ingredient source remains the same.
Is besan (gram flour) the same as chickpea flour on Whole30?: Yes. Besan is chickpea flour made from ground dried chickpeas (typically chana dal — split Bengal gram). It is the same excluded ingredient under a different regional name. All chickpea flour varieties are excluded.
Is socca (chickpea flour flatbread) Whole30 compliant?: No. Socca is a flatbread made from chickpea flour, water, and olive oil. The chickpea flour base makes it non-compliant on Whole30.

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Edamame is classified as Not Allowed on Whole30, with 121kcal 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 11.9g protein and 5.2g fat per serving. Within this category, it falls between Protein Shakes and Kidney Beans for calories, ranking 5 of 18.

Per 100g · Source: USDA FoodData Central

121kcalCalories

11.9gProtein

5.2gFat

8.9gCarbs

5.2gFiber

Full Edamame classification →

FAQ (4 questions)

Is edamame Whole30 compliant?: No. Edamame is classified as Not Allowed on Whole30. Edamame consists of immature soybeans — a legume and soy product excluded under both Whole30's legume prohibition and its categorical soy exclusion.
Why is edamame excluded on Whole30 if it's eaten as a vegetable?: Edamame is botanically immature soybeans (Glycine max). Despite being prepared and served in a manner similar to vegetables, it is a soy product and a legume — both categories are excluded on Whole30. The form of preparation does not override the botanical classification.
Is edamame pasta excluded on Whole30?: Yes. Edamame pasta is made from edamame flour or whole edamame — a legume and soy product. It is excluded.
Are frozen shelled edamame and edamame in the pod treated the same on Whole30?: Yes. Both in-pod edamame and shelled edamame are immature soybeans. Both are excluded on Whole30 regardless of preparation.

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At 105kcal calories per 100g, Greek Yogurt 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 8.2g protein per serving. Among the 18 items in this category, greek yogurt sits at the low end for calories — next closest is Lentil Pasta at 111kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Plain (whole milk)	97kcal	9g	5g	4g	0g
Plain (nonfat)	61kcal	10.3g	0.4g	3.6g	—

Full Greek Yogurt classification →

FAQ (4 questions)

Is Greek yogurt Whole30 compliant?: No. Greek yogurt is classified as Not Allowed on Whole30. It is a dairy product — strained fermented cow's milk — excluded under the program's categorical dairy prohibition.
Why is Greek yogurt excluded on Whole30 if it contains probiotics?: Whole30 excludes dairy products categorically. The presence of live cultures or probiotic content does not change the dairy classification of Greek yogurt. Fermented dairy products are excluded alongside all other dairy.
Is dairy-free Greek yogurt compliant on Whole30?: Dairy-free yogurt made from compliant ingredients — typically coconut or cashew — without added sweeteners, carrageenan, or excluded thickeners may be compliant. Most commercial dairy-free yogurts contain added sweeteners or pectin and require full label review.
Is goat milk Greek yogurt different from cow milk Greek yogurt on Whole30?: No. Goat milk yogurt is still a dairy product and is excluded on Whole30. The source animal does not change the dairy classification.

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With 177kcal calories per 100g, Kidney Beans 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, kidney beans also provides 8.1g protein and 7g fat per 100g. Within this category, it falls between Edamame and Pea Protein for calories, ranking 6 of 18.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Dry	337kcal	22.5g	1.1g	61.3g	15.2g
Cooked (boiled)	127kcal	8.7g	0.5g	22.8g	7.4g

Full Kidney Beans classification →

FAQ (4 questions)

Are kidney beans Whole30 compliant?: No. Kidney beans are classified as Not Allowed on Whole30. Kidney beans are legumes, and Whole30 categorically excludes all legumes in all forms.
Are dark red and light red kidney beans treated differently on Whole30?: No. Dark red kidney beans and light red kidney beans are both Phaseolus vulgaris — the same species, different variety. Both are excluded. The color variation does not affect the legume classification.
Are kidney beans in chili or soup still excluded on Whole30?: Yes. Kidney beans remain excluded regardless of how they are prepared or what dish they appear in. Chili, soups, and stews containing kidney beans are non-compliant when beans are present.
What can replace kidney beans in chili on Whole30?: Additional ground meat (beef, pork, turkey), diced sweet potato, or butternut squash can provide substance and bulk in chili recipes without kidney beans. These ingredients do not replicate bean texture but function in similar roles within the dish.

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At 111kcal calories per 100g, Lentil Pasta 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, lentil pasta also provides 5.7g fat and 3.4g fiber per 100g. Among the 18 items in this category, lentil pasta sits at the low end for calories — next closest is Protein Shakes at 119kcal.

Per 100g · Source: USDA FoodData Central

111kcalCalories

3.7gProtein

5.7gFat

12.3gCarbs

3.4gFiber

Full Lentil Pasta classification →

FAQ (4 questions)

Is lentil pasta Whole30 compliant?: No. Lentil pasta is classified as Not Allowed on Whole30. Lentil pasta is made from lentil flour — lentils are a legume categorically excluded on Whole30. The pasta format does not change the legume classification.
Is lentil pasta excluded because it's pasta or because it's a legume?: Because it's a legume. Even if lentil pasta were not in pasta form, lentils would still be excluded. The legume exclusion applies to all forms — whole lentils, lentil flour, and lentil pasta.
Is red lentil pasta different from green or black lentil pasta on Whole30?: No. Red, green, black, and French (Puy) lentils are all lentils — all are legumes, and all are excluded. Lentil pasta made from any lentil variety is excluded.
Are there Whole30 compliant pasta alternatives?: Yes. Zucchini noodles (zoodles), spaghetti squash, spiralized sweet potato, and hearts of palm pasta are compliant alternatives. These are vegetable-based and contain no legume, grain, or dairy ingredients.

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With 180kcal calories per 100g, Pea Protein 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, pea protein also provides 14g fat and 2.7g fiber per 100g. Within this category, it falls between Kidney Beans and Black Beans for calories, ranking 7 of 18.

Per 100g · Source: USDA FoodData Central

180kcalCalories

3gProtein

14gFat

10.6gCarbs

2.7gFiber

Full Pea Protein classification →

FAQ (4 questions)

Is pea protein Whole30 compliant?: No. Pea protein is classified as Not Allowed on Whole30. Pea protein is an isolated protein concentrate derived from yellow split peas — a legume. Legume-derived ingredients are excluded under Whole30's legume prohibition regardless of processing level.
Is pea protein excluded because it's in powder form?: No. The form (powder, isolate, concentrate) is irrelevant. Pea protein is excluded because it is derived from peas — a legume. Processing peas into a protein powder does not change the legume classification.
What about plant-based protein powders that use pea protein — are they compliant?: No. Plant-based protein powders that use pea protein as their base are excluded. The pea protein content is sufficient to exclude the product regardless of other ingredients.
Is collagen protein a compliant alternative to pea protein on Whole30?: Yes. Collagen peptides (unflavored, no additives) are a compliant protein powder on Whole30. They are derived from animal connective tissue — not a legume, grain, or dairy product. Label review is required to confirm no excluded additives.

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With 119kcal calories per 100g, Protein Shakes 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 18 items in this category, protein shakes sits at the low end for calories — next closest is Edamame at 121kcal.

Per 100g · Source: USDA FoodData Central

119kcalCalories

3.1gProtein

2.7gFat

21.2gCarbs

0.3gFiber

Full Protein Shakes classification →

FAQ (4 questions)

Are protein shakes Whole30 compliant?: No. Protein shakes are classified as Not Allowed on Whole30. Commercial protein shakes contain excluded ingredients — most commonly artificial sweeteners, dairy-based protein (whey, casein), or soy protein. Whole30 also discourages supplemental protein sources in beverage form.
Can I use whey protein on Whole30?: No. Whey protein is derived from dairy — a category excluded on Whole30. Even pure whey protein isolate is not compliant.
Are plant-based protein shakes allowed on Whole30?: Most plant-based protein shakes are not compliant. They typically contain soy protein (legume — excluded), artificial sweeteners, or pea protein with added sweeteners. Even compliant protein sources in shake form are generally not consistent with the Whole30 program's guidelines around meal structure.
How does Whole30 recommend getting enough protein?: Whole30 recommends meeting protein needs through whole food sources — eggs, meat, poultry, and seafood — consumed as part of structured meals rather than through protein supplements or shakes.

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Soy Protein is classified as Not Allowed on Whole30, with 335kcal 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 88.3g protein and 1000mg sodium per serving. Within this category, it falls between Protein Bars and Whey Protein for calories, ranking 13 of 18.

Per 100g · Source: USDA FoodData Central

335kcalCalories

88.3gProtein

3.4gFat

0gCarbs

0gFiber

Full Soy Protein classification →

FAQ (4 questions)

Is soy protein Whole30 compliant?: No. Soy protein is classified as Not Allowed on Whole30. Soy protein — whether isolate, concentrate, or textured vegetable protein (TVP) — is derived from soybeans, which are excluded under both the Whole30 legume prohibition and the categorical soy exclusion.
Is soy protein isolate different from whole soybeans on Whole30?: No. Soy protein isolate is a highly refined form of soy protein extracted from defatted soy flour. The source material is soybeans — a legume and soy product excluded on Whole30. Processing level does not change the soy classification.
What products commonly contain soy protein?: Soy protein appears in protein powders, protein bars, meat alternatives, processed deli meats, canned meats, and some packaged foods. It appears on ingredient labels as soy protein isolate, soy protein concentrate, textured soy protein, or textured vegetable protein (TVP).
Is collagen the commonly referenced protein powder for Whole30 instead of soy protein?: Yes. Unflavored collagen peptides with no added sweeteners or additives are a compliant protein supplement on Whole30. They are derived from animal connective tissue and contain no soy, legume, grain, or dairy ingredients.

Compare Soy Protein across all diets

At 192kcal calories per 100g, Tempeh 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, tempeh also provides 20.3g protein and 10.8g fat per 100g. Within this category, it falls between Black Beans and Veggie Burger for calories, ranking 9 of 18.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Plain	192kcal	20.3g	10.8g	7.6g	—
Cooked	195kcal	19.9g	11.4g	7.6g	—

Full Tempeh classification →

FAQ (4 questions)

Is tempeh Whole30 compliant?: No. Tempeh is classified as Not Allowed on Whole30. Tempeh is made from fermented whole soybeans — a legume and soy product excluded under both Whole30's legume prohibition and its categorical soy exclusion.
Does the fermentation process make tempeh compliant on Whole30?: No. Fermentation changes the nutritional profile and digestibility of soybeans but does not change the soy classification. Tempeh remains a soy product regardless of fermentation. Whole30 does not create an exception for fermented soy.
Is grain-free tempeh or chickpea tempeh Whole30 compliant?: No. Traditional tempeh is soy-based and excluded. Chickpea tempeh (made from chickpeas rather than soybeans) is also excluded — chickpeas are legumes. All legume-based tempeh products are excluded.
Is tempeh excluded for the same reason as tofu on Whole30?: Yes. Both tempeh and tofu are soy products derived from soybeans — excluded under the same legume and soy prohibitions. Tempeh uses whole fermented soybeans; tofu uses coagulated soy milk. Both are excluded.

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With 94kcal calories per 100g, Tofu 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 18 items in this category, tofu sits at the low end for calories — next closest is Greek Yogurt at 105kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Firm	144kcal	17.3g	8.7g	2.8g	2.3g
Soft/Silken	270kcal	18.8g	20.2g	8.9g	3.9g

Full Tofu classification →

FAQ (4 questions)

Is tofu Whole30 compliant?: No. Tofu is classified as Not Allowed on Whole30. Tofu is made from soybeans — a legume explicitly excluded on Whole30 under both the legume prohibition and the categorical soy exclusion.
Is firm tofu treated differently from silken tofu on Whole30?: No. Firm, extra-firm, soft, and silken tofu are all made from soy milk coagulated from soybeans. All varieties are excluded on Whole30 regardless of texture.
Is non-GMO or organic tofu compliant on Whole30?: No. Organic or non-GMO certification does not change the soy classification. Tofu made from any soybean — organic, non-GMO, or conventional — is excluded.
Is there a Whole30 compliant substitute for tofu?: No compliant ingredient replicates tofu's exact texture and neutral flavor. Compliant alternatives for similar cooking roles include cubed or diced chicken breast, diced firm white fish, or cauliflower florets for stir-fry applications.

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Veggie Burger is classified as Not Allowed on Whole30, with 224kcal 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 13g protein and 5.2g fat per serving. Within this category, it falls between Tempeh and Eggs for calories, ranking 10 of 18.

Per 100g · Source: USDA FoodData Central

224kcalCalories

13gProtein

5.2gFat

30.8gCarbs

3.5gFiber

Compare Veggie Burger across all diets