Is butternut squash Whole30 compliant?

Yes. Butternut squash is classified as Allowed on Whole30. Butternut squash is a vegetable with no excluded ingredients. All preparation methods using compliant fats and seasonings are compliant.

Is frozen butternut squash Whole30 compliant?

Frozen butternut squash with no added seasonings, sauces, or sweeteners is compliant. Most plain frozen butternut squash cubes contain only squash. Verify the ingredient list for any added ingredients.

Is butternut squash soup Whole30 compliant?

It depends on the recipe. Butternut squash itself is compliant. Butternut squash soup made with compliant stock, coconut milk or compliant fat, and compliant seasonings is fully compliant. Commercial butternut squash soups often contain cream, butter, or added sugar — check labels carefully.

Is butternut squash the same as acorn squash or spaghetti squash on Whole30?

All winter squash varieties are compliant on Whole30. Butternut, acorn, spaghetti, delicata, kabocha, and other winter squash are all vegetables — all are allowed. The squash variety does not affect compliance.

Are carrots allowed on Whole30?

Carrots are classified as Allowed under standard Whole30 guidelines. All vegetables are compliant on Whole30, including carrots. Whole, fresh, and cooked carrots contain no excluded ingredients and are fully compliant.

Are baby carrots Whole30 compliant?

Baby carrots are classified as Allowed on Whole30. Baby carrots are whole, unprocessed vegetables with no added ingredients. They carry the same compliant classification as regular carrots.

Are roasted or cooked carrots Whole30 compliant?

Roasted, steamed, boiled, or sautéed carrots are compliant on Whole30 when cooked with compliant fats and seasonings. The cooking method does not affect the classification of the base vegetable. Carrots roasted in olive oil, avocado oil, ghee, or other compliant fats are fully compliant.

Are carrots sweetened with honey or maple syrup Whole30 compliant?

Carrots prepared with added honey, maple syrup, brown sugar, or other sweeteners are not compliant on Whole30. The carrot itself is compliant; added sweeteners are the disqualifying ingredient. Glazed or candied carrot preparations are not compliant.

Is carrot juice Whole30 compliant?

Plain carrot juice is not commonly referenced on Whole30 because the program discourages drinking fruit and vegetable juice as a primary food form — it separates fiber from the food and concentrates sugars. Whole carrots consumed in their whole, solid form are the compliant approach.

Are carrots a high-sugar vegetable on Whole30?

Whole30 does not classify vegetables by sugar content and does not restrict any vegetable based on natural sugar levels. Carrots, beets, sweet potatoes, and other naturally sweet vegetables are all compliant on Whole30 without portion restrictions based on sugar content.

Whole30 Vegetables Guide

68 items classified under standard Whole30 guidelines.

How do vegetables fare on the Whole30 diet? The answer depends on whether the food contains anything on Whole30's exclusion list. This guide breaks down all 68 items in this category with their classification, nutritional data, and the reasoning behind each status.

48 Allowed 5 Limited 15 Not Allowed

Quick Reference

Food	Status	Calories (per 100g)
Acorn Squash	Allowed	95kcal
Artichoke	Allowed	53kcal
Arugula	Allowed	25kcal
Asparagus	Allowed	20kcal
Beets	Allowed	43kcal
Bell Pepper	Allowed	26kcal
Bok Choy	Allowed	13kcal
Broccoli	Allowed	34kcal
Brussels Sprouts	Allowed	43kcal
Butternut Squash	Allowed	50kcal
Cabbage	Allowed	25kcal
Capers	Allowed	23kcal
Carrots	Allowed	41kcal
Cauliflower	Allowed	25kcal
Celery	Allowed	14kcal
Collard Greens	Allowed	32kcal
Cucumber	Allowed	10kcal
Eggplant	Allowed	25kcal
French Fries	Allowed	282kcal
Garlic	Allowed	149kcal
Green Beans	Allowed	40kcal
Jalapeño	Allowed	29kcal
Jicama	Allowed	38kcal
Kale	Allowed	35kcal
Kimchi	Allowed	15kcal
Leeks	Allowed	61kcal
Lettuce	Allowed	15kcal
Mushrooms	Allowed	31kcal
Okra	Allowed	33kcal
Olives	Allowed	116kcal
Onion	Allowed	40kcal
Parsnip	Allowed	75kcal
Pickles	Allowed	14kcal
Plantains	Allowed	152kcal
Pumpkin	Allowed	26kcal
Radishes	Allowed	16kcal
Sauerkraut	Allowed	19kcal
Seaweed	Allowed	26kcal
Snap Peas	Allowed	42kcal
Spaghetti Squash	Allowed	49kcal
Spinach	Allowed	23kcal
Sun-Dried Tomatoes	Allowed	258kcal
Sweet Potato	Allowed	191kcal
Swiss Chard	Allowed	115kcal
Tomato	Allowed	302kcal
Turnip	Allowed	32kcal
White Potato	Allowed	469kcal
Zucchini	Allowed	35kcal
Canned Tomatoes	Limited	16kcal
Frozen Vegetables	Limited	72kcal
Peas	Limited	81kcal
Potato Chips	Limited	532kcal
Tomato Soup	Limited	71kcal
Bread	Not Allowed	259kcal
Brown Rice	Not Allowed	64kcal
Bulgur	Not Allowed	342kcal
Corn Tortillas	Not Allowed	218kcal
Couscous	Not Allowed	376kcal
Crackers	Not Allowed	433kcal
Farro	Not Allowed	335kcal
Flour Tortillas	Not Allowed	306kcal
Granola	Not Allowed	464kcal
Popcorn	Not Allowed	384kcal
Pretzels	Not Allowed	338kcal
Tortilla Chips	Not Allowed	472kcal
Veggie Chips	Not Allowed	177kcal
White Rice	Not Allowed	164kcal
Wild Rice	Not Allowed	357kcal

Classification Breakdown

48 Allowed — These vegetables 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. 15 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 Vegetables (48)

At 95kcal calories per 100g, Acorn Squash 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 6.8g protein per serving. Within this category, it falls between Peas and Swiss Chard for calories, ranking 44 of 68.

Per 100g · Source: USDA FoodData Central

95kcalCalories

6.8gProtein

3.5gFat

9.2gCarbs

0.7gFiber

Compare Acorn Squash across all diets

At 53kcal calories per 100g, Artichoke falls into the Allowed category under Whole30 guidelines. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 5.7g fiber per serving. Within this category, it falls between Butternut Squash and Leeks for calories, ranking 37 of 68.

Per 100g · Source: USDA FoodData Central

53kcalCalories

2.9gProtein

0.3gFat

12gCarbs

5.7gFiber

Compare Artichoke across all diets

Arugula is classified as Allowed on Whole30, with 25kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 68 items in this category, arugula sits at the low end for calories — next closest is Cabbage at 25kcal.

Per 100g · Source: USDA FoodData Central

25kcalCalories

2.6gProtein

0.7gFat

3.7gCarbs

1.6gFiber

Compare Arugula across all diets

At 20kcal calories per 100g, Asparagus 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, asparagus also provides 2.1g fiber per 100g. Among the 68 items in this category, asparagus sits at the low end for calories — next closest is Capers at 23kcal.

Per 100g · Source: USDA FoodData Central

20kcalCalories

2.2gProtein

0.1gFat

3.9gCarbs

2.1gFiber

Compare Asparagus across all diets

Beets is classified as Allowed on Whole30, with 43kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 2.8g fiber, which may factor into overall meal planning. Within this category, it falls between Snap Peas and Brussels Sprouts for calories, ranking 33 of 68.

Per 100g · Source: USDA FoodData Central

43kcalCalories

1.6gProtein

0.2gFat

9.6gCarbs

2.8gFiber

Compare Beets across all diets

Bell Pepper is classified as Allowed on Whole30, with 26kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 2.1g fiber, which may factor into overall meal planning. Among the 68 items in this category, bell pepper sits at the low end for calories — next closest is Pumpkin at 26kcal.

Per 100g · Source: USDA FoodData Central

26kcalCalories

1gProtein

0.3gFat

6gCarbs

2.1gFiber

Compare Bell Pepper across all diets

At 13kcal calories per 100g, Bok Choy falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 68 items in this category, bok choy sits at the low end for calories — next closest is Celery at 14kcal.

Per 100g · Source: USDA FoodData Central

13kcalCalories

1.5gProtein

0.2gFat

2.2gCarbs

1gFiber

Compare Bok Choy across all diets

Broccoli is classified as Allowed on Whole30, with 34kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 2.6g fiber per serving. Within this category, it falls between Okra and Kale for calories, ranking 25 of 68.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Raw	39kcal	2.6g	0.3g	6.3g	2.4g
Cooked (boiled)	35kcal	2.4g	0.4g	7.2g	3.3g

Compare Broccoli across all diets

With 43kcal calories per 100g, Brussels Sprouts earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, brussels sprouts also provides 3.8g fiber per 100g. Within this category, it falls between Beets and Spaghetti Squash for calories, ranking 34 of 68.

Per 100g · Source: USDA FoodData Central

43kcalCalories

3.4gProtein

0.3gFat

9gCarbs

3.8gFiber

Compare Brussels Sprouts across all diets

Butternut Squash is classified as Allowed on Whole30, with 50kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Spaghetti Squash and Artichoke for calories, ranking 36 of 68.

Per 100g · Source: USDA FoodData Central

50kcalCalories

2gProtein

0.6gFat

9.3gCarbs

2gFiber

Full Butternut Squash classification →

FAQ (4 questions)

Is butternut squash Whole30 compliant?: Yes. Butternut squash is classified as Allowed on Whole30. Butternut squash is a vegetable with no excluded ingredients. All preparation methods using compliant fats and seasonings are compliant.
Is frozen butternut squash Whole30 compliant?: Frozen butternut squash with no added seasonings, sauces, or sweeteners is compliant. Most plain frozen butternut squash cubes contain only squash. Verify the ingredient list for any added ingredients.
Is butternut squash soup Whole30 compliant?: It depends on the recipe. Butternut squash itself is compliant. Butternut squash soup made with compliant stock, coconut milk or compliant fat, and compliant seasonings is fully compliant. Commercial butternut squash soups often contain cream, butter, or added sugar — check labels carefully.
Is butternut squash the same as acorn squash or spaghetti squash on Whole30?: All winter squash varieties are compliant on Whole30. Butternut, acorn, spaghetti, delicata, kabocha, and other winter squash are all vegetables — all are allowed. The squash variety does not affect compliance.

Compare Butternut Squash across all diets

Cabbage is classified as Allowed on Whole30, with 25kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 2.5g fiber per serving. Among the 68 items in this category, cabbage sits at the low end for calories — next closest is Cauliflower at 25kcal.

Per 100g · Source: USDA FoodData Central

25kcalCalories

1.3gProtein

0.1gFat

5.8gCarbs

2.5gFiber

Compare Cabbage across all diets

Capers is classified as Allowed on Whole30, with 23kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 3.2g fiber and 2350mg sodium per serving. Among the 68 items in this category, capers sits at the low end for calories — next closest is Spinach at 23kcal.

Per 100g · Source: USDA FoodData Central

23kcalCalories

2.4gProtein

0.9gFat

4.9gCarbs

3.2gFiber

Compare Capers across all diets

At 41kcal calories per 100g, Carrots falls into the Allowed category under Whole30 guidelines. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 2.8g fiber per serving. Within this category, it falls between Onion and Snap Peas for calories, ranking 31 of 68.

Per 100g · Source: USDA FoodData Central

41kcalCalories

0.9gProtein

0.2gFat

9.6gCarbs

2.8gFiber

Full Carrots classification →

FAQ (6 questions)

Are carrots allowed on Whole30?: Carrots are classified as Allowed under standard Whole30 guidelines. All vegetables are compliant on Whole30, including carrots. Whole, fresh, and cooked carrots contain no excluded ingredients and are fully compliant.
Are baby carrots Whole30 compliant?: Baby carrots are classified as Allowed on Whole30. Baby carrots are whole, unprocessed vegetables with no added ingredients. They carry the same compliant classification as regular carrots.
Are roasted or cooked carrots Whole30 compliant?: Roasted, steamed, boiled, or sautéed carrots are compliant on Whole30 when cooked with compliant fats and seasonings. The cooking method does not affect the classification of the base vegetable. Carrots roasted in olive oil, avocado oil, ghee, or other compliant fats are fully compliant.
Are carrots sweetened with honey or maple syrup Whole30 compliant?: Carrots prepared with added honey, maple syrup, brown sugar, or other sweeteners are not compliant on Whole30. The carrot itself is compliant; added sweeteners are the disqualifying ingredient. Glazed or candied carrot preparations are not compliant.
Is carrot juice Whole30 compliant?: Plain carrot juice is not commonly referenced on Whole30 because the program discourages drinking fruit and vegetable juice as a primary food form — it separates fiber from the food and concentrates sugars. Whole carrots consumed in their whole, solid form are the compliant approach.
Are carrots a high-sugar vegetable on Whole30?: Whole30 does not classify vegetables by sugar content and does not restrict any vegetable based on natural sugar levels. Carrots, beets, sweet potatoes, and other naturally sweet vegetables are all compliant on Whole30 without portion restrictions based on sugar content.

Compare Carrots across all diets

At 25kcal calories per 100g, Cauliflower falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 68 items in this category, cauliflower sits at the low end for calories — next closest is Eggplant at 25kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Raw	25kcal	1.9g	0.3g	5g	2g
Cooked (boiled)	23kcal	1.8g	0.5g	4.1g	2.3g

Full Cauliflower classification →

FAQ (6 questions)

Is cauliflower Whole30 compliant?: Cauliflower is classified as compliant under standard Whole30 guidelines. It is a vegetable and is not subject to any of the program's exclusion rules.
Is cauliflower rice Whole30 compliant?: Cauliflower rice — fresh or frozen grated cauliflower — is classified as compliant under standard Whole30 guidelines, provided it contains no non-compliant added ingredients. It is a vegetable preparation and is not subject to the grain exclusion.
Is frozen cauliflower Whole30 compliant?: Plain frozen cauliflower — cauliflower with no added sauces, seasonings, or non-compliant ingredients — is classified as compliant. Frozen cauliflower in seasoned blends or with added sauce may contain non-compliant ingredients and requires label review.
Is cauliflower pizza crust Whole30 compliant?: Cauliflower pizza crust varies significantly by recipe and commercial formulation. Many commercial cauliflower pizza crusts contain cheese, eggs, and other ingredients. The compliance status depends on the full ingredient list. A crust made from cauliflower, eggs, and compliant spices may be classified as compliant; crusts with non-compliant cheese, grain flour, or other excluded ingredients are not.
Is cauliflower-based pasta Whole30 compliant?: Commercial cauliflower pasta products vary by formulation. Some contain grain flour as a primary ingredient. Products made purely from cauliflower or cauliflower and compliant ingredients would be classified as compliant. Label review applies for all commercial cauliflower pasta products.
Is roasted cauliflower Whole30 compliant?: Roasted cauliflower prepared with compliant cooking fat (olive oil, avocado oil, coconut oil, ghee) and compliant seasonings is classified as compliant under standard Whole30 guidelines.

Compare Cauliflower across all diets

At 14kcal calories per 100g, Celery falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 68 items in this category, celery sits at the low end for calories — next closest is Pickles at 14kcal.

Per 100g · Source: USDA FoodData Central

14kcalCalories

0.7gProtein

0.2gFat

3gCarbs

1.6gFiber

Compare Celery across all diets

Collard Greens is classified as Allowed on Whole30, with 32kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 4g fiber per serving. Within this category, it falls between Mushrooms and Turnip for calories, ranking 22 of 68.

Per 100g · Source: USDA FoodData Central

32kcalCalories

3gProtein

0.6gFat

5.4gCarbs

4gFiber

Compare Collard Greens across all diets

With 10kcal calories per 100g, Cucumber earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 68 items in this category, cucumber sits at the low end for calories — next closest is Bok Choy at 13kcal.

Per 100g · Source: USDA FoodData Central

10kcalCalories

0.6gProtein

0.2gFat

2.2gCarbs

0.7gFiber

Compare Cucumber across all diets

Eggplant is classified as Allowed on Whole30, with 25kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 3g fiber, which may factor into overall meal planning. Among the 68 items in this category, eggplant sits at the low end for calories — next closest is Bell Pepper at 26kcal.

Per 100g · Source: USDA FoodData Central

25kcalCalories

1gProtein

0.2gFat

5.9gCarbs

3gFiber

Compare Eggplant across all diets

At 282kcal calories per 100g, French Fries 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 14.1g fat and 3.5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Bread at 259kcal.

Per 100g · Source: USDA FoodData Central

282kcalCalories

3.4gProtein

14.1gFat

35.2gCarbs

3.5gFiber

Compare French Fries across all diets

Garlic is classified as Allowed on Whole30, with 149kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 6.4g protein and 2.1g fiber per serving. Within this category, it falls between Olives and Plantains for calories, ranking 47 of 68.

Per 100g · Source: USDA FoodData Central

149kcalCalories

6.4gProtein

0.5gFat

33.1gCarbs

2.1gFiber

Compare Garlic across all diets

Green Beans is classified as Allowed on Whole30, with 40kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 3g fiber, which may factor into overall meal planning. Within this category, it falls between Jicama and Onion for calories, ranking 29 of 68.

Per 100g · Source: USDA FoodData Central

40kcalCalories

2gProtein

0.3gFat

7.4gCarbs

3gFiber

Compare Green Beans across all diets

Jalapeño is classified as Allowed on Whole30, with 29kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 2.8g fiber per serving. Within this category, it falls between Seaweed and Mushrooms for calories, ranking 20 of 68.

Per 100g · Source: USDA FoodData Central

29kcalCalories

0.9gProtein

0.4gFat

6.5gCarbs

2.8gFiber

Compare Jalapeño across all diets

At 38kcal calories per 100g, Jicama 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, jicama also provides 4.9g fiber per 100g. Within this category, it falls between Zucchini and Green Beans for calories, ranking 28 of 68.

Per 100g · Source: USDA FoodData Central

38kcalCalories

0.7gProtein

0.1gFat

8.8gCarbs

4.9gFiber

Compare Jicama across all diets

With 35kcal calories per 100g, Kale earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 4.1g fiber, which may factor into overall meal planning. Within this category, it falls between Broccoli and Zucchini for calories, ranking 26 of 68.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Raw	35kcal	2.9g	1.5g	4.4g	4.1g
Cooked (boiled)	44kcal	2.9g	1.2g	5.3g	2.3g

Compare Kale across all diets

With 15kcal calories per 100g, Kimchi earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 498mg sodium, which may factor into overall meal planning. Among the 68 items in this category, kimchi sits at the low end for calories — next closest is Lettuce at 15kcal.

Per 100g · Source: USDA FoodData Central

15kcalCalories

1.1gProtein

0.5gFat

2.4gCarbs

1.6gFiber

Compare Kimchi across all diets

With 61kcal calories per 100g, Leeks earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Artichoke and Brown Rice for calories, ranking 38 of 68.

Per 100g · Source: USDA FoodData Central

61kcalCalories

1.5gProtein

0.3gFat

14.2gCarbs

1.8gFiber

Compare Leeks across all diets

At 15kcal calories per 100g, Lettuce falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 68 items in this category, lettuce sits at the low end for calories — next closest is Radishes at 16kcal.

Per 100g · Source: USDA FoodData Central

15kcalCalories

1.4gProtein

0.2gFat

2.9gCarbs

1.3gFiber

Compare Lettuce across all diets

At 31kcal calories per 100g, Mushrooms falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Jalapeño and Collard Greens for calories, ranking 21 of 68.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
White (raw)	22kcal	3.1g	0.3g	3.3g	1g
Portabella (raw)	22kcal	2.1g	0.4g	3.9g	1.3g

Compare Mushrooms across all diets

With 33kcal calories per 100g, Okra earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 3.2g fiber, which may factor into overall meal planning. Within this category, it falls between Turnip and Broccoli for calories, ranking 24 of 68.

Per 100g · Source: USDA FoodData Central

33kcalCalories

1.9gProtein

0.2gFat

7.5gCarbs

3.2gFiber

Compare Okra across all diets

With 116kcal calories per 100g, Olives earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, olives also provides 10.9g fat and 735mg sodium per 100g. Within this category, it falls between Swiss Chard and Garlic for calories, ranking 46 of 68.

Per 100g · Source: USDA FoodData Central

116kcalCalories

0.8gProtein

10.9gFat

6gCarbs

1.6gFiber

Compare Olives across all diets

At 40kcal calories per 100g, Onion falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Green Beans and Carrots for calories, ranking 30 of 68.

Per 100g · Source: USDA FoodData Central

40kcalCalories

1.1gProtein

0.1gFat

9.3gCarbs

1.7gFiber

Compare Onion across all diets

With 75kcal calories per 100g, Parsnip earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, parsnip also provides 4.9g fiber per 100g. Within this category, it falls between Frozen Vegetables and Peas for calories, ranking 42 of 68.

Per 100g · Source: USDA FoodData Central

75kcalCalories

1.2gProtein

0.3gFat

18gCarbs

4.9gFiber

Compare Parsnip across all diets

Pickles is classified as Allowed on Whole30, with 14kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 808mg sodium per serving. Among the 68 items in this category, pickles sits at the low end for calories — next closest is Kimchi at 15kcal.

Per 100g · Source: USDA FoodData Central

14kcalCalories

0.5gProtein

0.4gFat

2gCarbs

1gFiber

Compare Pickles across all diets

With 152kcal calories per 100g, Plantains earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, plantains also provides 2.2g fiber per 100g. Within this category, it falls between Garlic and White Rice for calories, ranking 48 of 68.

Per 100g · Source: USDA FoodData Central

152kcalCalories

1.3gProtein

0.1gFat

36.7gCarbs

2.2gFiber

Full Plantains classification →

FAQ (3 questions)

Are plantains Whole30 compliant?: Yes. Plantains are fully allowed on Whole30 in all ripeness stages. They are not a grain, legume, or other excluded food category.
Can I eat fried plantains on Whole30?: Yes, if fried in a compliant oil such as avocado oil, coconut oil, or ghee, with no added sweeteners or excluded seasonings.
Are plantain chips Whole30 compliant?: Plain plantain chips made with compliant oil and salt are generally compliant. Flavored varieties — including honey-roasted, chili-lime, and sweet seasonings — require label review and are often not compliant.

Compare Plantains across all diets

Pumpkin is classified as Allowed on Whole30, with 26kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Bell Pepper and Seaweed for calories, ranking 18 of 68.

Per 100g · Source: USDA FoodData Central

26kcalCalories

1gProtein

0.1gFat

6.5gCarbs

0.5gFiber

Compare Pumpkin across all diets

At 16kcal calories per 100g, Radishes falls into the Allowed category under Whole30 guidelines. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Among the 68 items in this category, radishes sits at the low end for calories — next closest is Canned Tomatoes at 16kcal.

Per 100g · Source: USDA FoodData Central

16kcalCalories

0.7gProtein

0.1gFat

3.4gCarbs

1.6gFiber

Compare Radishes across all diets

With 19kcal calories per 100g, Sauerkraut earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 2.9g fiber and 661mg sodium, which may factor into overall meal planning. Among the 68 items in this category, sauerkraut sits at the low end for calories — next closest is Asparagus at 20kcal.

Per 100g · Source: USDA FoodData Central

19kcalCalories

0.9gProtein

0.1gFat

4.3gCarbs

2.9gFiber

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Seaweed is classified as Allowed on Whole30, with 26kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Pumpkin and Jalapeño for calories, ranking 19 of 68.

Per 100g · Source: USDA FoodData Central

26kcalCalories

0.5gProtein

0gFat

6.8gCarbs

0.5gFiber

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Snap Peas is classified as Allowed on Whole30, with 42kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 2.6g fiber, which may factor into overall meal planning. Within this category, it falls between Carrots and Beets for calories, ranking 32 of 68.

Per 100g · Source: USDA FoodData Central

42kcalCalories

2.8gProtein

0.2gFat

7.6gCarbs

2.6gFiber

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With 49kcal calories per 100g, Spaghetti Squash earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Within this category, it falls between Brussels Sprouts and Butternut Squash for calories, ranking 35 of 68.

Per 100g · Source: USDA FoodData Central

49kcalCalories

0.7gProtein

2.8gFat

6.3gCarbs

1.4gFiber

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Spinach is classified as Allowed on Whole30, with 23kcal calories per 100g. The classification reflects that it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Nutritionally, it also delivers 2.2g fiber per serving. Among the 68 items in this category, spinach sits at the low end for calories — next closest is Arugula at 25kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Raw	27kcal	2.9g	0.6g	2.4g	1.6g
Cooked (boiled)	23kcal	3g	0.3g	3.8g	2.4g

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At 258kcal calories per 100g, Sun-Dried Tomatoes 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 14.1g protein and 12.3g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Corn Tortillas at 218kcal.

Per 100g · Source: USDA FoodData Central

258kcalCalories

14.1gProtein

3gFat

55.8gCarbs

12.3gFiber

Compare Sun-Dried Tomatoes across all diets

With 191kcal calories per 100g, Sweet Potato earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 9.4g fat and 6g fiber, which may factor into overall meal planning. Within this category, it falls between Veggie Chips and Corn Tortillas for calories, ranking 51 of 68.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Raw	161kcal	1.4g	3.6g	30.7g	1.9g
Baked	90kcal	2g	0.2g	20.7g	3.3g

Full Sweet Potato classification →

FAQ (6 questions)

Is sweet potato Whole30 compliant?: Sweet potato is classified as compliant under standard Whole30 guidelines. It is a vegetable and is not subject to any exclusion under the program.
Are all sweet potato varieties Whole30 compliant?: Published Whole30 guidelines classify sweet potatoes as compliant without drawing distinctions between varieties. Orange, white, purple, and Japanese sweet potato varieties are all classified as compliant.
Is sweet potato the same as yam on Whole30?: Sweet potatoes and true yams are botanically distinct foods. Both are generally classified as compliant vegetables under standard Whole30 guidelines. In North American grocery contexts, products labeled 'yam' are often actually sweet potatoes; both are classified as compliant.
Is canned sweet potato Whole30 compliant?: Plain canned sweet potato in water with no added ingredients is generally classified as compliant. Canned sweet potato products with added sugar, syrup, or other non-compliant ingredients are not classified as compliant. Label review applies for commercial canned sweet potato.
Are sweet potato chips Whole30 compliant?: Commercially produced sweet potato chips are frequently made with non-compliant seed oils (sunflower, canola) and may contain added sugar or other non-compliant ingredients. Plain sweet potato slices cooked in compliant fat are classified as compliant.
Is sweet potato flour Whole30 compliant?: Sweet potato flour (dehydrated and ground sweet potato) is classified as compliant under standard Whole30 guidelines, as it is derived from a compliant vegetable. Label review applies for commercial products with added ingredients.

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Swiss Chard is classified as Allowed on Whole30, with 115kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 15.5g protein and 250mg sodium, which may factor into overall meal planning. Within this category, it falls between Acorn Squash and Olives for calories, ranking 45 of 68.

Per 100g · Source: USDA FoodData Central

115kcalCalories

15.5gProtein

4.4gFat

3.7gCarbs

0.9gFiber

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With 302kcal calories per 100g, Tomato earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 12.9g protein and 16.5g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is French Fries at 282kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Raw	18kcal	0.9g	0.2g	3.9g	1.2g
Canned (whole)	18kcal	0.8g	0.5g	3.3g	—

Compare Tomato across all diets

With 32kcal calories per 100g, Turnip earns a Allowed classification on Whole30. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 3.2g fiber, which may factor into overall meal planning. Within this category, it falls between Collard Greens and Okra for calories, ranking 23 of 68.

Per 100g · Source: USDA FoodData Central

32kcalCalories

1.5gProtein

0.3gFat

7.1gCarbs

3.2gFiber

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White Potato is classified as Allowed on Whole30, with 469kcal calories per 100g. This means it is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. It also contains 18.2g fat and 4.8g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Granola at 464kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Raw	69kcal	1.7g	0.1g	15.7g	2.4g
Baked	93kcal	2.5g	0.1g	21.2g	2.2g
Boiled	78kcal	2.9g	0.1g	17.2g	3.3g

Full White Potato classification →

FAQ (4 questions)

Are white potatoes Whole30 compliant?: White potatoes are classified as compliant under current standard Whole30 guidelines, following a rule change published in 2014.
Were white potatoes always allowed on Whole30?: No. In earlier versions of the program, white potatoes were classified as non-compliant. A published update in 2014 reclassified them as compliant.
Are all potato preparations Whole30 compliant?: Compliance depends on preparation and added ingredients. Plain potatoes prepared with compliant fats and seasonings are generally classified as compliant. Commercially prepared potato products often contain excluded additives and require label review.
Are sweet potatoes allowed on Whole30?: Sweet potatoes have consistently been classified as compliant across all Whole30 program editions.

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With 35kcal calories per 100g, Zucchini earns a Allowed classification on Whole30. It is free of sugar, grains, legumes, dairy, alcohol, and Whole30-prohibited additives. Beyond the primary classification, zucchini also provides 951mg sodium per 100g. Within this category, it falls between Kale and Jicama for calories, ranking 27 of 68.

Per 100g · Source: USDA FoodData Central

35kcalCalories

1gProtein

0.3gFat

7.4gCarbs

0.8gFiber

Full Zucchini classification →

FAQ (3 questions)

Is zucchini Whole30 compliant?: Yes. Plain zucchini is fully allowed on Whole30. Vegetables are not excluded, and zucchini contains no excluded ingredients in its natural form.
Are zucchini noodles (zoodles) Whole30 compliant?: Yes, if plain. Spiralized zucchini with no added sauces or seasonings is compliant. Pre-packaged zoodles that come with a sauce or dressing require ingredient review.
Is zucchini bread allowed on Whole30?: Standard zucchini bread is not compliant — it uses flour and sugar, both of which are excluded. Grain-free versions may also conflict with Whole30's guidelines on recreating baked goods during the program.

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Limited Vegetables (5)

With 16kcal calories per 100g, Canned Tomatoes earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. Among the 68 items in this category, canned tomatoes sits at the low end for calories — next closest is Sauerkraut at 19kcal. 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

16kcalCalories

0.8gProtein

0.3gFat

3.5gCarbs

1.9gFiber

Compare Canned Tomatoes across all diets

With 72kcal calories per 100g, Frozen Vegetables 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, frozen vegetables also provides 4g fiber per 100g. Within this category, it falls between Tomato Soup and Parsnip for calories, ranking 41 of 68. 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

72kcalCalories

3.3gProtein

0.5gFat

13.5gCarbs

4gFiber

Compare Frozen Vegetables across all diets

With 81kcal calories per 100g, Peas earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 5.4g protein and 5.7g fiber, which may factor into overall meal planning. Within this category, it falls between Parsnip and Acorn Squash for calories, ranking 43 of 68. 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

81kcalCalories

5.4gProtein

0.4gFat

14.4gCarbs

5.7gFiber

Full Peas classification →

FAQ (4 questions)

Are peas Whole30 compliant?: It depends on the type. Green peas (garden peas, frozen peas) are classified as Not Allowed — they are legumes excluded under Whole30's legume prohibition. Snow peas and sugar snap peas are Allowed — they are eaten as a whole pod and are classified as vegetables rather than legumes on Whole30.
Why are green peas excluded on Whole30?: Green peas (Pisum sativum) are legumes — the seeds of pod-bearing plants. Whole30 excludes all legumes, including peas. Frozen peas, canned peas, and fresh shelled peas are all excluded.
Are snow peas and sugar snap peas allowed on Whole30?: Yes. Snow peas and sugar snap peas are allowed on Whole30. These are eaten as whole pods — the pod and the immature seed together — and Whole30 classifies them as vegetables rather than legumes.
Are peas in a vegetable medley Whole30 compliant?: No. Frozen vegetable medleys containing green peas are non-compliant due to the pea content. Medleys containing snow peas or sugar snap peas (whole pod) are compliant if no other excluded ingredients are present.

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At 532kcal calories per 100g, Potato Chips 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 6.4g protein and 34g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Tortilla Chips at 472kcal. 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

532kcalCalories

6.4gProtein

34gFat

53.8gCarbs

3.1gFiber

Full Potato Chips classification →

FAQ (4 questions)

Are potato chips Whole30 compliant?: Most commercial potato chips are not compliant. Potato chips are classified as Limited on Whole30 because most are fried in excluded seed oils (canola, soybean, sunflower), but chips fried in compliant oils (avocado oil, coconut oil, olive oil) with no excluded additives may be compliant.
Are potatoes themselves allowed on Whole30?: Yes. White potatoes are allowed on Whole30 as a starchy vegetable. The potato itself is not the compliance issue in chips — the frying oil and added ingredients determine whether a chip product is compliant.
What oils make potato chips non-compliant on Whole30?: Canola oil, soybean oil, vegetable oil, sunflower oil (standard, not high-oleic), corn oil, cottonseed oil, and peanut oil are all excluded on Whole30. Most commercial potato chips use one or more of these oils.
Are Jackson's Honest potato chips Whole30 compliant?: Jackson's Honest coconut oil potato chips have been widely cited as a compliant option by Whole30 participants. Always verify the current ingredient label for any specific variety, as formulations and flavors vary.

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With 71kcal calories per 100g, Tomato Soup earns a Limited classification on Whole30. This means it is usually compatible but easy to find in non-compliant forms with added sugar, dairy, or hidden grains. It also contains 377mg sodium, which may factor into overall meal planning. Within this category, it falls between Brown Rice and Frozen Vegetables for calories, ranking 40 of 68. 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

71kcalCalories

1.5gProtein

0.4gFat

15.2gCarbs

1.1gFiber

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Not Allowed Vegetables (15)

Bread is classified as Not Allowed on Whole30, with 259kcal 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 8.5g protein and 5.8g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Sun-Dried Tomatoes at 258kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
White Bread	270kcal	9.4g	3.6g	49.2g	2.3g
Whole Wheat Bread	252kcal	12.4g	3.5g	42.7g	6g

Full Bread classification →

FAQ (4 questions)

Is bread Whole30 compliant?: No. Bread is classified as Not Allowed on Whole30. All conventional bread is made from wheat or other grain flours — grains are a categorically excluded food group on Whole30.
Why is bread excluded on Whole30?: Whole30 excludes all grains, including wheat, rye, barley, oats, and corn. Bread is made primarily from grain-based flour. All standard bread varieties — white, whole wheat, sourdough, rye, multigrain — are excluded.
Is gluten-free bread allowed on Whole30?: Most gluten-free bread is not compliant. Gluten-free bread typically replaces wheat flour with other grain or legume flours (rice flour, corn starch, tapioca) — rice and corn are grains; legumes are also excluded. Gluten-free does not mean grain-free or Whole30-compliant.
Is grain-free or Paleo bread allowed on Whole30?: Bread made from grain-free flours (almond flour, cassava flour, coconut flour) may use compliant ingredients, but Whole30 discourages recreating bread and baked goods even with compliant ingredients. This guidance aims to address behavioral patterns around bread consumption.

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With 64kcal calories per 100g, Brown Rice 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, brown rice also provides 2.5g fiber per 100g. Within this category, it falls between Leeks and Tomato Soup for calories, ranking 39 of 68.

Per 100g · Source: USDA FoodData Central

64kcalCalories

3.4gProtein

0.5gFat

11.5gCarbs

2.5gFiber

Full Brown Rice classification →

FAQ (4 questions)

Is brown rice Whole30 compliant?: No. Brown rice is classified as Not Allowed on Whole30. Brown rice is a whole grain — rice with its bran and germ layers intact — and Whole30 excludes all grains, whole or refined.
Is brown rice alternative than white rice — does that affect its Whole30 status?: No. Whole30's grain exclusion is categorical and does not differentiate by nutritional profile. Brown rice contains more fiber and micronutrients than white rice, but both are grains and both are excluded.
Is brown rice pasta allowed on Whole30?: No. Brown rice pasta is made from brown rice flour — a grain product. It is excluded under the same grain prohibition as whole brown rice.
Are there any rice varieties that are allowed on Whole30?: No. All rice varieties — white, brown, jasmine, basmati, wild, black, and red — are grains excluded on Whole30. No rice variety is compliant.

Compare Brown Rice across all diets

Bulgur is classified as Not Allowed on Whole30, with 342kcal 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 12.3g protein and 12.5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Pretzels at 338kcal.

Per 100g · Source: USDA FoodData Central

342kcalCalories

12.3gProtein

1.3gFat

75.9gCarbs

12.5gFiber

Full Bulgur classification →

FAQ (4 questions)

Is bulgur Whole30 compliant?: No. Bulgur is classified as Not Allowed on Whole30. Bulgur is parboiled, dried, and cracked wheat — a grain product excluded under the categorical Whole30 grain prohibition.
Why is bulgur excluded on Whole30?: Bulgur is made from whole wheat kernels that have been parboiled, dried, and cracked. Wheat is a grain, and Whole30 excludes all grains. The parboiling and cracking process does not change the grain classification.
Is bulgur the same as cracked wheat?: Bulgur and cracked wheat are related but distinct products. Bulgur is parboiled before cracking, giving it faster cooking time and a different texture than raw cracked wheat. Both are wheat products and both are excluded on Whole30.
What is tabbouleh made from — is it Whole30 compliant?: Traditional tabbouleh is made with bulgur wheat as its grain base. Bulgur is excluded on Whole30. Cauliflower-based tabbouleh — using finely processed raw cauliflower instead of bulgur — is a compliant adaptation that maintains the herb-forward flavor profile.

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With 218kcal calories per 100g, Corn Tortillas 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, corn tortillas also provides 5.7g protein and 6.3g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Sweet Potato at 191kcal.

Per 100g · Source: USDA FoodData Central

218kcalCalories

5.7gProtein

2.9gFat

44.6gCarbs

6.3gFiber

Full Corn Tortillas classification →

FAQ (4 questions)

Are corn tortillas Whole30 compliant?: No. Corn tortillas are classified as Not Allowed on Whole30. Corn is a grain — excluded on Whole30 — and corn tortillas are made primarily from corn masa (nixtamalized corn flour).
Why is corn excluded on Whole30?: Whole30 classifies corn as a grain, not a vegetable, and excludes it under the grain prohibition. Corn is the seed of a grass plant (Zea mays), placing it in the grain category alongside wheat, rice, and oats.
Are flour tortillas different from corn tortillas on Whole30?: Both are excluded. Corn tortillas use corn masa (corn grain); flour tortillas use wheat flour (wheat grain). Both are grain-based and both are excluded on Whole30.
Is there a compliant tortilla substitute on Whole30?: Large lettuce leaves, collard green leaves, and nori sheets can function as wraps. Cassava-flour tortillas use a compliant ingredient base and may be available, though Whole30 discourages recreating tortilla-style preparations even with compliant flours.

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At 376kcal calories per 100g, Couscous 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 12.8g protein and 5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Wild Rice at 357kcal.

Per 100g · Source: USDA FoodData Central

376kcalCalories

12.8gProtein

0.6gFat

77.4gCarbs

5gFiber

Full Couscous classification →

FAQ (4 questions)

Is couscous Whole30 compliant?: No. Couscous is classified as Not Allowed on Whole30. Couscous is made from semolina — coarsely ground durum wheat — making it a wheat-derived grain product excluded under the Whole30 grain prohibition.
Is couscous a grain or a pasta?: Couscous is made from wheat (semolina) and is classified as a grain product. Despite its preparation method (steaming) and texture resembling a grain, it is made from wheat — a grain excluded on Whole30.
Is Israeli couscous (pearl couscous) different from regular couscous on Whole30?: No. Israeli couscous (pearl couscous) is also made from semolina or wheat flour — it is larger in size but made from the same wheat-based ingredient. Both regular and pearl couscous are excluded.
What can I use instead of couscous on Whole30?: Cauliflower couscous — cauliflower processed into fine, couscous-sized pieces — is the most direct compliant substitute. Finely diced or grated cauliflower steamed with compliant seasonings approximates the neutral base that couscous provides.

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At 433kcal calories per 100g, Crackers 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, crackers also provides 14.2g protein and 13.4g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Popcorn at 384kcal.

Per 100g · Source: USDA FoodData Central

433kcalCalories

14.2gProtein

13.4gFat

64.4gCarbs

3.8gFiber

Full Crackers classification →

FAQ (4 questions)

Are crackers Whole30 compliant?: No. Standard crackers are classified as Not Allowed on Whole30. Conventional crackers are made from wheat, rice, corn, or other grain flours — all excluded under the Whole30 grain prohibition.
Are rice crackers or corn crackers different from wheat crackers on Whole30?: No. Rice crackers are made from rice flour — rice is a grain, excluded. Corn crackers are made from corn meal or corn flour — corn is a grain, excluded. All grain-based crackers are excluded regardless of which grain is used.
Are seed crackers or flaxseed crackers Whole30 compliant?: Crackers made entirely from seeds (flax, chia, sesame, sunflower) without any grain or legume flour may use compliant ingredients. However, most commercial 'seed crackers' contain some grain flour. Homemade seed-only crackers may be compliant, but Whole30 discourages recreating snack foods.
What can I use instead of crackers on Whole30?: Sliced vegetables (cucumber rounds, bell pepper strips, celery) serve as functional replacements for crackers as vehicles for dips and toppings. These are the primary compliant cracker substitutes.

Compare Crackers across all diets

At 335kcal calories per 100g, Farro 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, farro also provides 13.7g protein and 10.7g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Flour Tortillas at 306kcal.

Per 100g · Source: USDA FoodData Central

335kcalCalories

13.7gProtein

2.5gFat

71.9gCarbs

10.7gFiber

Full Farro classification →

FAQ (4 questions)

Is farro Whole30 compliant?: No. Farro is classified as Not Allowed on Whole30. Farro is an ancient wheat grain — specifically emmer wheat (Triticum dicoccum) or related species — excluded under the categorical Whole30 grain prohibition.
Why is farro excluded on Whole30 if it's an ancient grain?: Whole30 excludes all grains regardless of age, processing level, or nutritional profile. Farro is wheat — an ancient variety — and wheat is a grain. Ancient grain status does not create a compliance exception.
Is farro alternative than modern wheat — does that affect Whole30 compliance?: No. Farro's nutritional advantages — higher protein, more fiber, lower glycemic index than refined wheat — are irrelevant to its Whole30 classification. The grain exclusion is categorical and does not consider nutritional superiority.
Is there a compliant substitute for farro on Whole30?: No compliant food replicates farro's exact chewy texture and nutty flavor. Cauliflower rice, diced roasted root vegetables, or sautéed mushrooms can fulfill similar functional roles as a hearty dish base, though they do not replicate farro's characteristics directly.

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Flour Tortillas is classified as Not Allowed on Whole30, with 306kcal 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 8.2g protein and 8g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Tomato at 302kcal.

Per 100g · Source: USDA FoodData Central

306kcalCalories

8.2gProtein

8gFat

49.4gCarbs

3.5gFiber

Full Flour Tortillas classification →

FAQ (4 questions)

Are flour tortillas Whole30 compliant?: No. Flour tortillas are classified as Not Allowed on Whole30. They are made from wheat flour — a grain — which is categorically excluded under Whole30 guidelines.
Why are flour tortillas excluded on Whole30?: Flour tortillas are made primarily from refined wheat flour. Wheat is a grain, and Whole30 excludes all grains. The tortilla format does not change the grain-based ingredient classification.
Are whole wheat flour tortillas different from regular flour tortillas on Whole30?: No. Whole wheat flour tortillas use whole wheat flour — still a grain. Both refined wheat flour and whole wheat flour are excluded. The whole-grain status does not change the classification.
Is there a compliant flour tortilla substitute on Whole30?: Cassava-flour tortillas use a non-grain, non-legume base that may be compliant with label review. Large lettuce or collard green leaves serve as the most straightforward compliant wrap substitutes.

Compare Flour Tortillas across all diets

With 464kcal calories per 100g, Granola earns a Not Allowed classification on Whole30. It is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Beyond the primary classification, granola also provides 9.8g protein and 17.6g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Crackers at 433kcal.

Per 100g · Source: USDA FoodData Central

464kcalCalories

9.8gProtein

17.6gFat

66.7gCarbs

3.1gFiber

Full Granola classification →

FAQ (4 questions)

Is granola Whole30 compliant?: No. Standard granola is classified as Not Allowed on Whole30. Granola is made from rolled oats — a grain excluded under Whole30's grain prohibition. Most granola also contains honey, maple syrup, or other excluded sweeteners.
Is grain-free granola Whole30 compliant?: Grain-free granola made from nuts, seeds, and coconut without oats may use compliant base ingredients. Compliance depends on the sweetener used — most grain-free granola uses honey or maple syrup, both of which are excluded on Whole30.
Is granola excluded because of the sugar or because of the oats?: Both, in most cases. Oats are a grain — excluded on Whole30 regardless of sweetener content. The added sweetener (honey, maple syrup, brown sugar) is a separate exclusion. Oat-based granola is excluded on the grain basis alone, even if made without any added sweetener.
Can I make Whole30 compliant granola at home?: A Whole30-compatible nut and seed cluster can be made from nuts, seeds, unsweetened coconut, and coconut oil — no oats, no sweeteners. This is not technically 'granola' (which by definition contains oats) but serves a similar culinary role for parfait-style preparations or toppings.

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With 384kcal calories per 100g, Popcorn 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 9.7g protein and 2.9g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Couscous at 376kcal.

Per 100g · Source: USDA FoodData Central

Variant	Calories	Protein	Fat	Carbs	Fiber
Air-Popped	387kcal	12.9g	4.5g	77.8g	14.5g
Oil-Popped	498kcal	9g	28g	57.9g	10g

Full Popcorn classification →

FAQ (4 questions)

Is popcorn Whole30 compliant?: No. Popcorn is classified as Not Allowed on Whole30. Popcorn is made from corn — a grain categorically excluded under Whole30's grain prohibition.
Is plain popcorn (no butter, no salt) still excluded on Whole30?: Yes. The exclusion applies to the corn kernel itself, not to added toppings. Plain air-popped popcorn with no additions is still excluded because it is corn — a grain. There is no preparation method that makes popcorn compliant.
Is popcorn excluded because it's a processed food or because it's corn?: Because it is corn. Popcorn is a minimally processed whole food — dried corn kernels heated until they expand. The exclusion is based on corn being classified as a grain on Whole30, not on the processing level.
Are there any Whole30 compliant popcorn substitutes?: No direct substitute replicates popcorn's texture. Roasted nuts or seeds, pork rinds (plain, no added sugar or excluded oils), and sliced vegetables serve as compliant snack alternatives, though none replicate popcorn's specific characteristics.

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With 338kcal calories per 100g, Pretzels 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, pretzels also provides 8.2g protein and 203mg sodium per 100g. It ranks among the highest in this category for calories. The nearest lower option is Farro at 335kcal.

Per 100g · Source: USDA FoodData Central

338kcalCalories

8.2gProtein

3.1gFat

69.4gCarbs

1.7gFiber

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FAQ (4 questions)

Are pretzels Whole30 compliant?: No. Pretzels are classified as Not Allowed on Whole30. Standard pretzels are made from wheat flour — a grain categorically excluded under Whole30's grain prohibition.
Are gluten-free pretzels Whole30 compliant?: Most gluten-free pretzels are not compliant. Gluten-free pretzels typically substitute wheat flour with rice flour or corn starch — both excluded on Whole30 as grains. A gluten-free pretzel made from cassava or potato starch alone might use compliant ingredients, but such products are rare.
Are soft pretzels treated the same as hard pretzels on Whole30?: Yes. Both soft pretzels and hard/crunchy pretzels are made from wheat flour dough — both are excluded. The texture and baking process differences do not change the wheat grain classification.
What can I eat instead of pretzels on Whole30?: Sliced vegetables (cucumber, celery, bell pepper) serve as the primary compliant alternatives for dipping applications. Pork rinds (label verified, no excluded additives) provide a crunchy salty snack alternative.

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With 472kcal calories per 100g, Tortilla Chips earns a Not Allowed classification on Whole30. This means it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. It also contains 7.1g protein and 20.7g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is White Potato at 469kcal.

Per 100g · Source: USDA FoodData Central

472kcalCalories

7.1gProtein

20.7gFat

67.8gCarbs

5.4gFiber

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FAQ (4 questions)

Are tortilla chips Whole30 compliant?: No. Standard tortilla chips are classified as Not Allowed on Whole30. Tortilla chips are made from corn — a grain categorically excluded under Whole30's grain prohibition.
Why is corn excluded on Whole30?: Whole30 classifies corn as a grain — the seed of a grass plant (Zea mays). Despite being commonly used as a vegetable in culinary contexts, Whole30 excludes corn under its grain prohibition, which covers all forms of corn including cornmeal, corn tortillas, popcorn, and tortilla chips.
Are grain-free tortilla chips (cassava, almond flour) Whole30 compliant?: Grain-free tortilla chips made from cassava flour, almond flour, or coconut flour may use compliant base ingredients. Compliance depends on the full ingredient list including the frying oil and any added seasonings. Siete Foods cassava and almond flour chips are commonly cited by Whole30 participants as compliant options with label verification.
Are blue corn tortilla chips different from yellow corn chips on Whole30?: No. Blue corn and yellow corn are both corn — both are excluded on Whole30. The corn variety or color does not change the grain classification.

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With 177kcal calories per 100g, Veggie Chips 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, veggie chips also provides 15.7g protein and 6.3g fat per 100g. Within this category, it falls between White Rice and Sweet Potato for calories, ranking 50 of 68.

Per 100g · Source: USDA FoodData Central

177kcalCalories

15.7gProtein

6.3gFat

14.3gCarbs

4.9gFiber

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White Rice is classified as Not Allowed on Whole30, with 164kcal 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 6.5g protein and 3.7g fiber per serving. Within this category, it falls between Plantains and Veggie Chips for calories, ranking 49 of 68.

Per 100g · Source: USDA FoodData Central

164kcalCalories

6.5gProtein

4.2gFat

25.2gCarbs

3.7gFiber

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FAQ (4 questions)

Is white rice Whole30 compliant?: No. White rice is classified as Not Allowed on Whole30. Rice is a grain, and Whole30 categorically excludes all grains. White rice, brown rice, and all other rice varieties are excluded.
Why is white rice excluded on Whole30?: Whole30 excludes all grains as a food group. Rice — including white, brown, jasmine, basmati, and all other varieties — is a cereal grain. The exclusion applies categorically regardless of the specific variety, processing level, or country of origin.
Isn't white rice easier to digest than brown rice — does that matter for Whole30?: No. Whole30's grain exclusion is categorical and does not distinguish between rice types based on digestibility, glycemic index, or fiber content. Both white rice and brown rice are excluded.
Is cauliflower rice a compliant substitute for white rice on Whole30?: Yes. Cauliflower rice — fresh or frozen cauliflower processed into rice-sized pieces — is fully compliant on Whole30 and is the most widely used rice substitute in Whole30 cooking.

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At 357kcal calories per 100g, Wild Rice falls into the Not Allowed category under Whole30 guidelines. The classification reflects that it is a member of one of the categories Whole30 explicitly excludes for the full 30 days. Nutritionally, it also delivers 14.7g protein and 6.2g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Bulgur at 342kcal.

Per 100g · Source: USDA FoodData Central

357kcalCalories

14.7gProtein

1.1gFat

74.9gCarbs

6.2gFiber

Full Wild Rice classification →

FAQ (4 questions)

Is wild rice Whole30 compliant?: No. Wild rice is classified as Not Allowed on Whole30. Despite its name, wild rice is not true rice — it is the seed of a semi-aquatic grass. As the seed of a grass plant, it is a grain and is excluded under the Whole30 grain prohibition.
Is wild rice different from white or brown rice on Whole30?: Wild rice is botanically distinct from cultivated rice (Oryza sativa) — it comes from a different genus (Zizania). However, it is still a cereal grain — the seed of a grass plant — and is excluded on Whole30 by the same grain rule.
Is wild rice more nutritious than regular rice — does that matter for Whole30?: Wild rice has a higher protein and fiber content than white or brown rice. This nutritional distinction does not change its grain classification. Whole30 excludes grains categorically regardless of nutritional profile.
Is wild rice blend or wild rice mix compliant on Whole30?: No. Wild rice blends combine wild rice with brown or white rice — all excluded grains. Wild rice mixes also typically include seasoning and flavoring that may contain additional excluded ingredients.

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