Is agave nectar Whole30 compliant?

No. Agave nectar is explicitly excluded on Whole30 and is listed alongside honey, maple syrup, and other added sweeteners as a prohibited ingredient.

Does the low glycemic index of agave matter on Whole30?

No. Whole30 excludes all added sweeteners regardless of their glycemic index, caloric content, or natural origin. The glycemic index of a sweetener is not a factor in the classification.

Is agave treated differently from honey or maple syrup on Whole30?

No. Agave, honey, maple syrup, and all other added sweeteners are excluded equally under Whole30 guidelines.

Are artificial sweeteners allowed on Whole30?

No. All artificial sweeteners are classified as Not Allowed on Whole30. This includes sucralose, aspartame, saccharin, acesulfame-K, and neotame. Whole30 excludes all sweeteners — both natural and artificial — as a category.

Why does Whole30 exclude artificial sweeteners if they have no calories?

Whole30's exclusion of sweeteners is not based on caloric content. The program excludes all sweeteners — including zero-calorie artificial ones — because they maintain the psychological and behavioral association with sweet-tasting food that the program aims to address.

Is stevia artificial? Is it excluded the same way?

Stevia is a plant-derived non-nutritive sweetener, not a synthetic chemical. However, Whole30 excludes stevia alongside all other sweeteners — natural and artificial. The classification rationale is the same: it is used as a sweetener.

What about foods labeled 'no added sugar' that use artificial sweeteners?

Products labeled 'no added sugar' or 'sugar-free' that achieve sweetness through artificial sweeteners (sucralose, aspartame, saccharin) are not compliant on Whole30. The sweetener exclusion applies to non-nutritive sweeteners as well as caloric sugars.

Is aspartame Whole30 compliant?

No. Aspartame is classified as Not Allowed on Whole30. All artificial sweeteners — including aspartame — are excluded under the program's categorical prohibition on added sweeteners.

Why is aspartame not allowed on Whole30?

Whole30 excludes all sweeteners regardless of caloric content or origin. Aspartame functions as a sweetening agent, placing it in the excluded added sweetener category alongside cane sugar, honey, and other sweeteners.

Does aspartame appear under other names on ingredient labels?

Aspartame is listed by name or as E951 on ingredient lists. Products are also required to carry a phenylalanine warning ('Contains Phenylalanine' or 'Phenylketonurics: Contains Phenylalanine') which can be a secondary indicator of aspartame presence. Brand names Equal and NutraSweet contain aspartame.

Whole30 Sweeteners Guide

27 items classified under standard Whole30 guidelines.

How do sweeteners fare on the Whole30 diet? The answer depends on whether the food contains anything on Whole30's exclusion list. This guide breaks down all 27 items in this category with their classification, nutritional data, and the reasoning behind each status.

Under Whole30 guidelines, every item in the sweeteners category is classified as Not Allowed. The reason is consistent across the category: each item is a member of one of the categories Whole30 explicitly excludes for the full 30 days. The nutrition data below is still useful for comparing alternatives or understanding what these foods contribute when eaten on other dietary frameworks.

27 Not Allowed

Quick Reference

Food	Status	Calories (per 100g)
Agave Nectar	Not Allowed	68kcal
Allulose	Not Allowed	20kcal
Artificial Sweeteners	Not Allowed	407kcal
Aspartame	Not Allowed	365kcal
Brown Sugar	Not Allowed	373kcal
Cane Sugar	Not Allowed	269kcal
Coconut Nectar	Not Allowed	60kcal
Coconut Sugar	Not Allowed	895kcal
Corn Syrup	Not Allowed	283kcal
Dark Chocolate	Not Allowed	550kcal
Date Syrup	Not Allowed	282kcal
Erythritol	Not Allowed	0kcal
Fruit Snacks	Not Allowed	352kcal
Gummy Candy	Not Allowed	396kcal
High Fructose Corn Syrup	Not Allowed	62kcal
Honey	Not Allowed	304kcal
Maple Sugar	Not Allowed	354kcal
Maple Syrup	Not Allowed	270kcal
Milk Chocolate	Not Allowed	150kcal
Molasses	Not Allowed	290kcal
Monk Fruit Sweetener	Not Allowed	105kcal
Powdered Sugar	Not Allowed	431kcal
Raw Honey	Not Allowed	69kcal
Stevia	Not Allowed	0kcal
Sucralose	Not Allowed	48kcal
Sugar	Not Allowed	399kcal
Xylitol	Not Allowed	240kcal

Classification Breakdown

27 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 Sweeteners (27)

With 68kcal calories per 100g, Agave Nectar 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 6.6g fiber, which may factor into overall meal planning. Within this category, it falls between High Fructose Corn Syrup and Raw Honey for calories, ranking 7 of 27.

Per 100g · Source: USDA FoodData Central

68kcalCalories

0.5gProtein

0.2gFat

16.2gCarbs

6.6gFiber

Full Agave Nectar classification →

FAQ (3 questions)

Is agave nectar Whole30 compliant?: No. Agave nectar is explicitly excluded on Whole30 and is listed alongside honey, maple syrup, and other added sweeteners as a prohibited ingredient.
Does the low glycemic index of agave matter on Whole30?: No. Whole30 excludes all added sweeteners regardless of their glycemic index, caloric content, or natural origin. The glycemic index of a sweetener is not a factor in the classification.
Is agave treated differently from honey or maple syrup on Whole30?: No. Agave, honey, maple syrup, and all other added sweeteners are excluded equally under Whole30 guidelines.

Compare Agave Nectar across all diets

At 20kcal calories per 100g, Allulose 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. Among the 27 items in this category, allulose sits at the low end for calories — next closest is Sucralose at 48kcal.

Per 100g · Source: USDA FoodData Central

20kcalCalories

0gProtein

0gFat

100gCarbs

0gFiber

Compare Allulose across all diets

With 407kcal calories per 100g, Artificial Sweeteners 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, artificial sweeteners also provides 8.7g fat and 760mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sugar at 399kcal.

Per 100g · Source: USDA FoodData Central

407kcalCalories

4.7gProtein

8.7gFat

77.4gCarbs

—Fiber

Full Artificial Sweeteners classification →

FAQ (4 questions)

Are artificial sweeteners allowed on Whole30?: No. All artificial sweeteners are classified as Not Allowed on Whole30. This includes sucralose, aspartame, saccharin, acesulfame-K, and neotame. Whole30 excludes all sweeteners — both natural and artificial — as a category.
Why does Whole30 exclude artificial sweeteners if they have no calories?: Whole30's exclusion of sweeteners is not based on caloric content. The program excludes all sweeteners — including zero-calorie artificial ones — because they maintain the psychological and behavioral association with sweet-tasting food that the program aims to address.
Is stevia artificial? Is it excluded the same way?: Stevia is a plant-derived non-nutritive sweetener, not a synthetic chemical. However, Whole30 excludes stevia alongside all other sweeteners — natural and artificial. The classification rationale is the same: it is used as a sweetener.
What about foods labeled 'no added sugar' that use artificial sweeteners?: Products labeled 'no added sugar' or 'sugar-free' that achieve sweetness through artificial sweeteners (sucralose, aspartame, saccharin) are not compliant on Whole30. The sweetener exclusion applies to non-nutritive sweeteners as well as caloric sugars.

Compare Artificial Sweeteners across all diets

At 365kcal calories per 100g, Aspartame 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. Within this category, it falls between Maple Sugar and Brown Sugar for calories, ranking 20 of 27.

Per 100g · Source: USDA FoodData Central

365kcalCalories

2.2gProtein

0gFat

89.1gCarbs

0gFiber

Full Aspartame classification →

FAQ (4 questions)

Is aspartame Whole30 compliant?: No. Aspartame is classified as Not Allowed on Whole30. All artificial sweeteners — including aspartame — are excluded under the program's categorical prohibition on added sweeteners.
Why is aspartame not allowed on Whole30?: Whole30 excludes all sweeteners regardless of caloric content or origin. Aspartame functions as a sweetening agent, placing it in the excluded added sweetener category alongside cane sugar, honey, and other sweeteners.
Does aspartame appear under other names on ingredient labels?: Aspartame is listed by name or as E951 on ingredient lists. Products are also required to carry a phenylalanine warning ('Contains Phenylalanine' or 'Phenylketonurics: Contains Phenylalanine') which can be a secondary indicator of aspartame presence. Brand names Equal and NutraSweet contain aspartame.
Is aspartame in diet soda — does that make diet soda non-compliant on Whole30?: Yes. Diet sodas containing aspartame are not compliant on Whole30. The sweetener exclusion applies to aspartame-sweetened beverages as well as foods. Carbonated water without sweeteners is compliant.

Compare Aspartame across all diets

At 373kcal calories per 100g, Brown Sugar 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, brown sugar also provides 9.2g protein and 6.3g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Aspartame at 365kcal.

Per 100g · Source: USDA FoodData Central

373kcalCalories

9.2gProtein

4.1gFat

78.9gCarbs

6.3gFiber

Full Brown Sugar classification →

FAQ (4 questions)

Is brown sugar Whole30 compliant?: No. Brown sugar is classified as Not Allowed on Whole30. It is refined cane or beet sugar with molasses added back — an added sweetener excluded under standard Whole30 guidelines.
Why is brown sugar not allowed on Whole30?: Whole30 excludes all forms of added sugar, including brown sugar. The molasses component does not change this classification — molasses is itself a concentrated sugar syrup, also excluded.
Is raw brown sugar or turbinado different from brown sugar on Whole30?: No. Turbinado, demerara, and other minimally processed cane sugars retain varying amounts of molasses but are still derived from refined sugar cane. All are excluded on Whole30 as added sweeteners.
Can I use molasses on Whole30 instead of brown sugar?: No. Molasses is the component that gives brown sugar its color and flavor. It is a byproduct of sugar refining and classified as an added sweetener — excluded on Whole30.

Compare Brown Sugar across all diets

With 269kcal calories per 100g, Cane Sugar 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. Within this category, it falls between Xylitol and Maple Syrup for calories, ranking 12 of 27.

Per 100g · Source: USDA FoodData Central

269kcalCalories

0gProtein

0gFat

73.1gCarbs

0gFiber

Full Cane Sugar classification →

FAQ (4 questions)

Is cane sugar Whole30 compliant?: No. Cane sugar is classified as Not Allowed on Whole30. All forms of cane sugar — white, raw, organic, and evaporated cane juice — are excluded as added sweeteners under standard Whole30 guidelines.
Is organic cane sugar different from regular sugar on Whole30?: No. Organic certification affects sourcing and agricultural practices, not the ingredient category. Organic cane sugar is still an added sweetener and is excluded on Whole30.
What about evaporated cane juice — is that compliant?: No. Evaporated cane juice is a labeling term for minimally processed cane sugar. It is still an added sweetener and is excluded on Whole30.
Does cane sugar appear in products under other names on ingredient labels?: Yes. Cane sugar, cane juice, evaporated cane juice, cane syrup, and raw cane sugar are all names for cane-derived added sugars. Any of these in an ingredient list renders a product non-compliant.

Compare Cane Sugar across all diets

With 60kcal calories per 100g, Coconut Nectar 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 27 items in this category, coconut nectar sits at the low end for calories — next closest is High Fructose Corn Syrup at 62kcal.

Per 100g · Source: USDA FoodData Central

60kcalCalories

0.1gProtein

0gFat

15.8gCarbs

0.6gFiber

Full Coconut Nectar classification →

FAQ (4 questions)

Is coconut nectar Whole30 compliant?: No. Coconut nectar is classified as Not Allowed on Whole30. Despite being a minimally processed natural sweetener, it is still an added sweetener — a category excluded under standard Whole30 guidelines.
Why is coconut nectar not allowed on Whole30 if it's natural?: Whole30 excludes all added sweeteners, regardless of natural sourcing. Coconut nectar, like honey, maple syrup, and date syrup, functions as an added sugar in recipes and products and is excluded on that basis.
Is coconut nectar the same as coconut aminos on Whole30?: No. Coconut aminos is a savory soy sauce substitute made from fermented coconut sap and sea salt. Coconut nectar is a sweet syrup made from raw coconut sap. Only coconut aminos is generally compliant on Whole30 (with label review); coconut nectar is not.
Does coconut nectar have a lower glycemic index — does that matter for Whole30?: No. Whole30 does not use glycemic index as a compliance criterion. The classification is based on ingredient category. Coconut nectar is an added sweetener and is excluded regardless of its glycemic impact.

Compare Coconut Nectar across all diets

At 895kcal calories per 100g, Coconut Sugar 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, coconut sugar also provides 99.1g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Dark Chocolate at 550kcal.

Per 100g · Source: USDA FoodData Central

895kcalCalories

0gProtein

99.1gFat

0.8gCarbs

0gFiber

Full Coconut Sugar classification →

FAQ (3 questions)

Is coconut sugar Whole30 compliant?: No. Coconut sugar is a sweetener and is excluded on Whole30 along with all other added sugars, regardless of source or processing method.
Does being natural or minimally processed make coconut sugar an exception on Whole30?: No. Natural origin and processing level are not relevant factors in Whole30's categorical exclusion of sweeteners. The exclusion applies to the product type, not the production method.
Are other coconut-derived products like coconut oil and coconut milk allowed on Whole30?: Yes. Coconut oil, coconut milk, coconut aminos, and unsweetened shredded coconut are generally compliant. The exclusion applies specifically to coconut sugar as a sweetener, not to other coconut-derived foods.

Compare Coconut Sugar across all diets

At 283kcal calories per 100g, Corn Syrup 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. Within this category, it falls between Date Syrup and Molasses for calories, ranking 15 of 27.

Per 100g · Source: USDA FoodData Central

283kcalCalories

0gProtein

0.2gFat

76.8gCarbs

0gFiber

Compare Corn Syrup across all diets

Dark Chocolate is classified as Not Allowed on Whole30, with 550kcal 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 5.1g protein and 32.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Powdered Sugar at 431kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
70-85% Cacao	598kcal	7.8g	42.6g	45.9g	10.9g
60-69% Cacao	579kcal	6.1g	38.3g	52.4g	8g
45-59% Cacao	546kcal	4.9g	31.3g	61.2g	7g

Full Dark Chocolate classification →

FAQ (6 questions)

Is dark chocolate allowed on Whole30?: Dark chocolate is classified as Not Allowed under standard Whole30 guidelines. All commercial dark chocolate products contain added sugar, which is excluded on Whole30. Even very high-percentage (85–99%) dark chocolate bars typically contain at least some added sugar.
Does the percentage of cocoa matter — is 90% dark chocolate Whole30 compliant?: No. Even very high-percentage dark chocolate (85%, 90%, 99%) is typically not Whole30 compliant because commercial dark chocolate bars contain added sugar as an ingredient. The percentage refers to cocoa content, not the absence of sugar. Most 90%+ bars still list cane sugar or coconut sugar in the ingredient list.
Is pure cacao or cocoa powder Whole30 compliant?: Unsweetened cocoa powder and raw cacao powder — which contain no added sugar or other excluded ingredients — are compliant on Whole30. These are distinct from dark chocolate, which is a sweetened and processed form of cocoa. Unsweetened cocoa powder used in savory spice rubs or compliant cooking applications is allowed.
Are cacao nibs Whole30 compliant?: Plain cacao nibs — roasted and crushed cacao beans with no added sugar or ingredients — are generally considered compliant on Whole30. They contain no excluded ingredients. However, Whole30 program guidance would discourage using cacao nibs as a chocolate substitute or sweet treat, as this may replicate the psychological relationship with sweets that the program aims to reset.
Why is dark chocolate excluded from Whole30?: Dark chocolate is excluded primarily because commercial products contain added sugar, which is excluded from Whole30 in all forms. Additionally, Whole30 program materials emphasize eliminating foods that serve as psychological substitutes for sugar and sweets. Dark chocolate commonly functions as a dessert or craving-satisfying food, which is outside the program's goals.
Can I eat dark chocolate after completing Whole30?: Dark chocolate can be reintroduced in the post-Whole30 reintroduction phase to assess individual effects. This falls outside the classification of the food during the Whole30 program itself, where it remains Not Allowed.

Compare Dark Chocolate across all diets

With 282kcal calories per 100g, Date Syrup 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 8g fiber, which may factor into overall meal planning. Within this category, it falls between Maple Syrup and Corn Syrup for calories, ranking 14 of 27.

Per 100g · Source: USDA FoodData Central

282kcalCalories

2.5gProtein

0.4gFat

75gCarbs

8gFiber

Full Date Syrup classification →

FAQ (4 questions)

Is date syrup Whole30 compliant?: No. Date syrup is classified as Not Allowed on Whole30. Although whole dates are compliant, date syrup is a processed liquid sweetener extracted from dates and used as a sugar substitute — a function that places it in the excluded added sweetener category.
Why are whole dates allowed on Whole30 but date syrup is not?: Whole dates are a minimally processed whole food with naturally occurring sugars. Date syrup is extracted, concentrated, and used specifically as a sweetener — the same functional role as honey or maple syrup, both of which are also excluded on Whole30.
Is date paste the same as date syrup on Whole30?: Date paste — whole dates blended into a thick paste — occupies a similar functional position as date syrup when used as a sweetener. Using date paste to sweeten a recipe follows the same intent as using an excluded sweetener and is generally not compliant under Whole30 rules.
What about Medjool date products — are they different?: No. Date syrup made from Medjool or other date varieties is still date syrup — a concentrated liquid sweetener. The date variety does not change the classification.

Compare Date Syrup across all diets

At 0kcal calories per 100g, Erythritol 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. Among the 27 items in this category, erythritol sits at the low end for calories — next closest is Stevia at 0kcal.

Per 100g · Source: USDA FoodData Central

0kcalCalories

0gProtein

0gFat

100gCarbs

0gFiber

Full Erythritol classification →

FAQ (3 questions)

Is erythritol Whole30 compliant?: No. All sugar alcohols, including erythritol, are excluded on Whole30 as part of the categorical prohibition on sweeteners.
Why is a zero-calorie sweetener excluded from Whole30?: Whole30 excludes sweeteners primarily to reset behavioral and psychological patterns around sweet flavors, not only to eliminate calories or blood sugar impact. Erythritol still functions as a sweet-taste stimulus.
Are products containing erythritol compliant on Whole30?: No. Any product listing erythritol as an ingredient is excluded, regardless of the other ingredients in the product.

Compare Erythritol across all diets

At 352kcal calories per 100g, Fruit Snacks 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. Within this category, it falls between Honey and Maple Sugar for calories, ranking 18 of 27.

Per 100g · Source: USDA FoodData Central

352kcalCalories

0.1gProtein

0gFat

88gCarbs

0gFiber

Compare Fruit Snacks across all diets

At 396kcal calories per 100g, Gummy Candy 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 Brown Sugar at 373kcal.

Per 100g · Source: USDA FoodData Central

396kcalCalories

0gProtein

0gFat

98.9gCarbs

0.1gFiber

Compare Gummy Candy across all diets

At 62kcal calories per 100g, High Fructose Corn Syrup 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. Among the 27 items in this category, high fructose corn syrup sits at the low end for calories — next closest is Agave Nectar at 68kcal.

Per 100g · Source: USDA FoodData Central

62kcalCalories

0.4gProtein

0gFat

15gCarbs

0gFiber

Compare High Fructose Corn Syrup across all diets

At 304kcal calories per 100g, Honey 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. Within this category, it falls between Molasses and Fruit Snacks for calories, ranking 17 of 27.

Per 100g · Source: USDA FoodData Central

304kcalCalories

0.3gProtein

0gFat

82.4gCarbs

0.2gFiber

Full Honey classification →

FAQ (4 questions)

Is honey Whole30 compliant?: Honey is classified as non-compliant under standard Whole30 guidelines. All added sweeteners, including honey, are excluded from the program regardless of their natural origin.
Does it matter if honey is raw or organic on Whole30?: No. The Whole30 sweetener exclusion applies regardless of whether the honey is raw, organic, local, or unprocessed. Classification is based on the sweetener category, not the processing level.
Are there any sweeteners allowed on Whole30?: Under standard Whole30 guidelines, no added sweeteners are classified as compliant. This includes all forms of sugar, honey, maple syrup, agave, coconut sugar, stevia, monk fruit, and artificial sweeteners.
Is fruit allowed if honey is not?: Whole fruit — which contains naturally occurring sugars packaged with fiber and other whole-food components — is classified differently from added sweeteners such as honey in published Whole30 materials. Whole fruit is generally classified as compliant.

Compare Honey across all diets

At 354kcal calories per 100g, Maple Sugar 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. Within this category, it falls between Fruit Snacks and Aspartame for calories, ranking 19 of 27.

Per 100g · Source: USDA FoodData Central

354kcalCalories

0.1gProtein

0.2gFat

90.9gCarbs

0gFiber

Full Maple Sugar classification →

FAQ (4 questions)

Is maple sugar Whole30 compliant?: No. Maple sugar is classified as Not Allowed on Whole30. It is granulated maple syrup — a dehydrated form of an added sweetener — and is excluded under the same rule that excludes maple syrup itself.
Is maple sugar different from maple syrup on Whole30?: No, in terms of compliance. Maple sugar is produced by evaporating all water from maple syrup, leaving granulated sugar crystals. It is the same source ingredient in a different physical form. Both are excluded on Whole30 as added sweeteners.
Is maple sugar natural — does that affect its Whole30 status?: No. Whole30 excludes all added sweeteners regardless of natural sourcing. Maple sugar is naturally derived but is still used as a sweetener, placing it in the excluded category.
Can maple extract be used instead of maple sugar on Whole30?: Plain maple extract (flavoring derived from maple) without added sweeteners may be technically compliant if used strictly for flavor, not to recreate excluded sweeteners. However, it is rarely used without some sweetener component. Full ingredient review of any maple extract product is required.

Compare Maple Sugar across all diets

At 270kcal calories per 100g, Maple Syrup 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. Within this category, it falls between Cane Sugar and Date Syrup for calories, ranking 13 of 27.

Per 100g · Source: USDA FoodData Central

270kcalCalories

0gProtein

0gFat

67.4gCarbs

0gFiber

Full Maple Syrup classification →

FAQ (6 questions)

Is maple syrup Whole30 compliant?: Maple syrup is classified as non-compliant under standard Whole30 guidelines. All added sweeteners — including natural sweeteners like maple syrup — are excluded under the Whole30 sweetener elimination rule.
Does the natural origin of maple syrup change its classification?: No. Published Whole30 guidelines exclude all added sweeteners, including those derived from natural sources. Maple syrup, as a concentrated natural sweetener, is explicitly cited in published Whole30 materials as non-compliant.
Is pure maple syrup treated differently from flavored maple syrup?: No distinction is drawn in published Whole30 guidelines between pure maple syrup and flavored or imitation maple syrup. Both are classified as non-compliant as added sweeteners.
Are there any Whole30 compliant sweeteners?: Published Whole30 guidelines exclude all added sweeteners, including honey, maple syrup, agave, stevia, monk fruit, artificial sweeteners, and sugar alcohols. Fruit used in its whole form is classified as compliant.
Is maple extract Whole30 compliant?: Maple extract — a flavoring derived from maple — may be classified differently from maple syrup depending on formulation. Published Whole30 guidance generally distinguishes between sweeteners (excluded) and compliant flavorings. Maple flavoring without sweetening agents may fall outside the sweetener exclusion, but label review for added sugar or alcohol content applies.
Is coconut sugar a Whole30 compliant alternative to maple syrup?: Coconut sugar is classified as non-compliant under standard Whole30 guidelines. It is an added sweetener and is excluded under the same rule that applies to maple syrup.

Compare Maple Syrup across all diets

With 150kcal calories per 100g, Milk Chocolate 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, milk chocolate also provides 6.7g fat per 100g. Within this category, it falls between Monk Fruit Sweetener and Xylitol for calories, ranking 10 of 27.

Per 100g · Source: USDA FoodData Central

150kcalCalories

3.7gProtein

6.7gFat

20.4gCarbs

1.6gFiber

Compare Milk Chocolate across all diets

With 290kcal calories per 100g, Molasses 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. Within this category, it falls between Corn Syrup and Honey for calories, ranking 16 of 27.

Per 100g · Source: USDA FoodData Central

290kcalCalories

0gProtein

0.1gFat

74.7gCarbs

0gFiber

Compare Molasses across all diets

Monk Fruit Sweetener is classified as Not Allowed on Whole30, with 105kcal 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 Raw Honey and Milk Chocolate for calories, ranking 9 of 27.

Per 100g · Source: USDA FoodData Central

105kcalCalories

4.9gProtein

1.4gFat

18.6gCarbs

0gFiber

Full Monk Fruit Sweetener classification →

FAQ (3 questions)

Is monk fruit sweetener Whole30 compliant?: No. All sweeteners are excluded on Whole30, including natural zero-calorie options such as monk fruit. The exclusion applies regardless of caloric content, glycemic impact, or natural origin.
Why is monk fruit excluded from Whole30 if it has no calories or sugar?: Whole30 excludes sweeteners to reset behavioral and psychological patterns around sweet flavors — not only to eliminate calories or glycemic load. Monk fruit still activates sweet taste receptors, which is what the program aims to address.
What about monk fruit in blended sweetener products?: Blended products containing monk fruit combined with erythritol, allulose, or other sweeteners are also not compliant on Whole30.

Compare Monk Fruit Sweetener across all diets

At 431kcal calories per 100g, Powdered Sugar 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 23g fat and 440mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Artificial Sweeteners at 407kcal.

Per 100g · Source: USDA FoodData Central

431kcalCalories

4.9gProtein

23gFat

51.1gCarbs

1.6gFiber

Compare Powdered Sugar across all diets

Raw Honey is classified as Not Allowed on Whole30, with 69kcal 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 5.3g fiber, which may factor into overall meal planning. Within this category, it falls between Agave Nectar and Monk Fruit Sweetener for calories, ranking 8 of 27.

Per 100g · Source: USDA FoodData Central

69kcalCalories

1.5gProtein

0.1gFat

17.6gCarbs

5.3gFiber

Full Raw Honey classification →

FAQ (4 questions)

Is raw honey Whole30 compliant?: No. Raw honey is classified as Not Allowed on Whole30. All forms of honey — raw, filtered, pasteurized, manuka, and infused — are excluded as added sweeteners under standard Whole30 guidelines.
Why is raw honey not allowed on Whole30 if it's unprocessed?: Whole30 excludes all added sweeteners regardless of processing level. Raw honey is honey in its most unprocessed form, but it still functions as an added sweetener. The exclusion is based on the ingredient's function, not its processing method.
Is raw honey different from regular honey on Whole30?: No. Both raw and processed honey are excluded on Whole30. The raw designation means the honey has not been pasteurized or finely filtered, preserving more enzymes and pollen. It does not produce a different compliance classification.
Is manuka honey allowed on Whole30?: No. Manuka honey is a variety of raw honey with documented antibacterial properties. It is still honey and is still excluded on Whole30 as an added sweetener.

Compare Raw Honey across all diets

With 0kcal calories per 100g, Stevia 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 27 items in this category, stevia sits at the low end for calories — next closest is Allulose at 20kcal.

Per 100g · Source: USDA FoodData Central

0kcalCalories

0gProtein

0gFat

100gCarbs

0gFiber

Full Stevia classification →

FAQ (6 questions)

Is stevia Whole30 compliant?: Stevia is classified as non-compliant under standard Whole30 guidelines. Published Whole30 materials explicitly list stevia — including all forms such as liquid, powdered, and leaf — as an excluded sweetener.
Why is stevia excluded if it is natural and calorie-free?: Published Whole30 guidelines exclude all sweeteners, including natural and zero-calorie options. The classification is based on stevia's role as a sweetener, not on its caloric content or natural origin.
Is stevia leaf (unprocessed) also excluded on Whole30?: Yes. Published Whole30 guidelines classify stevia in all forms — including unprocessed stevia leaf — as non-compliant. The exclusion applies to the plant and all its derivatives.
Are monk fruit sweeteners also excluded on Whole30?: Yes. Monk fruit extract (also called luo han guo) is classified as non-compliant under standard Whole30 guidelines. Like stevia, it is a natural zero-calorie sweetener that is explicitly excluded.
Are artificial sweeteners excluded on Whole30?: Yes. Published Whole30 guidelines exclude all artificial sweeteners, including sucralose (Splenda), aspartame, saccharin, and acesulfame potassium. The sweetener exclusion applies to both natural and artificial sweetening agents.
What sweeteners are compliant on Whole30?: Published Whole30 guidelines do not permit any added sweeteners during the program period. This includes natural sweeteners, artificial sweeteners, sugar alcohols, and all sweetening agents regardless of source or caloric content.

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With 48kcal calories per 100g, Sucralose 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 27 items in this category, sucralose sits at the low end for calories — next closest is Coconut Nectar at 60kcal.

Per 100g · Source: USDA FoodData Central

48kcalCalories

0.3gProtein

0.1gFat

13.3gCarbs

1.2gFiber

Full Sucralose classification →

FAQ (4 questions)

Is sucralose Whole30 compliant?: No. Sucralose is classified as Not Allowed on Whole30. It is a synthetic non-nutritive sweetener, and Whole30 excludes all sweeteners — both natural and artificial — as a category.
Why is sucralose excluded on Whole30 if it has no calories?: Whole30 excludes all sweeteners regardless of caloric content. The exclusion applies because sucralose functions as a sweetening agent. Zero-calorie status does not create a compliance exception.
What are common products that contain sucralose?: Sucralose is found in diet sodas, protein powders, flavored sparkling water, sugar-free condiments, chewing gum, low-calorie protein bars, and many foods labeled 'sugar-free' or 'zero sugar'.
Does sucralose appear under other names on ingredient labels?: Sucralose is typically listed by its name or as E955 in European labeling. The brand name Splenda refers to a sucralose-based tabletop sweetener that also contains bulking agents (dextrose, maltodextrin in some versions). Any of these on a label indicates non-compliance.

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With 399kcal calories per 100g, Sugar 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 ranks among the highest in this category for calories. The nearest lower option is Gummy Candy at 396kcal.

Per 100g · Source: USDA FoodData Central

399kcalCalories

0gProtein

0gFat

99.8gCarbs

—Fiber

Full Sugar classification →

FAQ (6 questions)

Is sugar allowed on Whole30?: Sugar is classified as Not Allowed under standard Whole30 guidelines. All forms of added sugar — including white sugar, cane sugar, brown sugar, powdered sugar, raw sugar, turbinado sugar, and all other refined sugars — are excluded from Whole30.
Does Whole30 exclude all sweeteners, not just white sugar?: Yes. Whole30 excludes all added sugars in every form: refined sugars (cane sugar, brown sugar, powdered sugar), natural sweeteners (honey, maple syrup, coconut sugar, date syrup, agave), and artificial sweeteners (stevia, sucralose, aspartame, erythritol, monk fruit). The exclusion is categorical.
Are natural sugars in fruit and vegetables allowed?: Yes. Naturally occurring sugars found in whole fruits, vegetables, and foods like coconut aminos are not subject to the Whole30 added sugar exclusion. Only added sugar — sugar added to foods during processing or cooking — is excluded. Whole fruit and vegetables are compliant.
Why does Whole30 exclude all sweeteners including natural and artificial ones?: Whole30 aims to reset the relationship with sweet tastes. The program excludes all sweeteners — natural and artificial — because all sweeteners reinforce the desire for sweet flavor, which the program identifies as a behavioral pattern to interrupt. This distinguishes Whole30 from simply eliminating refined sugar.
Does reading labels for added sugar matter on Whole30?: Yes. Label reading is essential on Whole30 because added sugar appears in many packaged foods — sauces, condiments, deli meats, canned goods, and beverages — often under names that are not immediately recognizable as sugar: dextrose, maltose, evaporated cane juice, barley malt, rice syrup, and others. Any form of added sugar disqualifies a product.
What about coconut aminos on Whole30 — it tastes sweet?: Coconut aminos is classified as Allowed on Whole30. Although it has a mild sweetness from the natural sugars in coconut blossom sap, it does not contain added sugar. It is used as a soy sauce substitute. Its natural sweetness is not equivalent to added sugar under Whole30 classification guidelines.

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At 240kcal calories per 100g, Xylitol 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. Within this category, it falls between Milk Chocolate and Cane Sugar for calories, ranking 11 of 27.

Per 100g · Source: USDA FoodData Central

240kcalCalories

0gProtein

0gFat

100gCarbs

0gFiber

Full Xylitol classification →

FAQ (4 questions)

Is xylitol Whole30 compliant?: No. Xylitol is classified as Not Allowed on Whole30. It is a sugar alcohol used as a low-calorie sweetener, and Whole30 excludes all added sweeteners regardless of their chemical class or caloric content.
Why is xylitol excluded on Whole30 if it's a sugar alcohol, not a sugar?: Whole30 excludes all substances used as sweeteners — the classification is based on function, not chemical category. Xylitol functions as a sweetening agent and is excluded under the same rule that excludes cane sugar, honey, and artificial sweeteners.
Is erythritol treated the same as xylitol on Whole30?: Yes. Erythritol is also a sugar alcohol and is also excluded on Whole30 as an added sweetener. All sugar alcohols used as sweetening agents are excluded.
Does xylitol appear in dental hygiene products? Are those excluded too?: Xylitol is common in toothpaste, mouthwash, and chewing gum marketed for dental health. Toothpaste and mouthwash are not consumed as food and are not subject to Whole30 food ingredient rules. Xylitol-sweetened chewing gum consumed for sweetness is not compliant.

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