Are Tree Nuts Allowed on Whole30? The Definitive Guide

November 15, 2025 •

3 min read

According to Whole30's official guidelines, many foods that cause potential health concerns are eliminated for 30 days. With this in mind, it is common to wonder: are tree nuts allowed on Whole30? The short answer is yes, with the specific exception of peanuts, which are legumes.

Quick Summary

Tree nuts and seeds, as well as their butters and milks, are permitted on the Whole30 program. The key is to ensure they are free from non-compliant additives like sugar or certain oils. Peanuts, however, are strictly prohibited because they are legumes, not tree nuts.

Key Points

Tree nuts are compliant: Most tree nuts, such as almonds, cashews, and walnuts, are fully allowed on the Whole30 diet.
Peanuts are not nuts: Peanuts are technically legumes and are strictly prohibited, along with peanut butter, on the Whole30 program.
Read ingredient labels carefully: Ensure any nut products you buy do not contain added sugars, sweeteners, or non-compliant oils like canola.
Raw and unsalted is safest: Choosing raw or dry-roasted, unsalted nuts is the easiest way to ensure compliance.
Mindful consumption is key: The Whole30 discourages mindless snacking, so use nuts as a healthy fat source within balanced meals.
DIY nut butters are a great option: Making your own nut butter at home allows for full control over compliant ingredients.
Seed butters are also allowed: Butters made from seeds like sunflower or sesame are also compliant options.

The Core Rules for Tree Nuts on Whole30

When embarking on the Whole30 program, understanding the rules surrounding specific food groups is essential. Nuts are a particularly confusing category for many, primarily due to the distinction between tree nuts and peanuts. All tree nuts are permitted on the program, as long as they are minimally processed and free of added sugars, sweeteners, or certain oils. Peanuts, despite being commonly referred to as nuts, are legumes and are strictly off-limits.

This elimination of peanuts and other legumes is central to the Whole30's goal of identifying potential food sensitivities. While most tree nuts are a valuable source of healthy fats and protein on Whole30, it's crucial to pay close attention to ingredients lists. Many commercial nut products can contain non-compliant additives that would violate the program's rules. For the purest and safest option, raw and unsalted nuts are your best bet.

Whole30 Approved Tree Nuts and Seeds

Almonds: A versatile favorite, almonds and their butter and milk are fully compliant.
Walnuts: Known for their omega-3 content, walnuts are a great option.
Cashews: Cashews and cashew butter are an excellent snack alternative to peanut butter.
Macadamia Nuts: These are a satisfying, fatty option for adding to dishes or eating plain.
Pecans: Both pecans and pecan butter are compliant choices.
Pistachios: As long as they are plain and unsalted, pistachios are a go.
Brazil Nuts: A great source of selenium and fully allowed.
Hazelnuts: These provide a rich flavor and healthy fats.
Pine Nuts: Often used in pesto, these are another approved choice.
Pumpkin Seeds (Pepitas): High in magnesium and protein, these are compliant.
Sunflower Seeds: Another versatile seed option, excellent for snacks or salads.
Chia, Flax, and Hemp Seeds: These are all allowed and provide great fiber.

The Importance of Moderation and Mindful Consumption

While tree nuts are a fantastic source of nutrients during your Whole30, the program encourages mindful eating rather than mindless snacking. It's easy to overconsume nuts due to their high palatability and caloric density. The goal is not to replace old cravings with new ones, but to develop a healthy relationship with food. Consider incorporating nuts as a deliberate component of a meal for a healthy fat source, rather than a grab-and-go snack to curb boredom.

Label Reading: A Whole30 Necessity

Always check the label of any nut or seed product you purchase. The only compliant ingredients should be the nut itself, potentially some salt, and an approved oil like coconut or avocado oil. Be on the lookout for hidden sugars, soy, or non-compliant vegetable oils like canola or grapeseed.

Whole30 Compliant vs. Non-Compliant Nut Products


Feature	Whole30 Compliant	Whole30 Non-Compliant
Product Type	Raw or dry-roasted tree nuts	Peanuts, peanut butter, and peanut oil
Ingredients	Only nuts, seeds, and compliant seasonings	Added sugar, agave, honey, maple syrup
Processing	Minimally processed (raw, roasted)	Roasted with non-compliant oils (canola, soybean)
Additives	None (except for salt)	MSG, carrageenan, sulfites, or other preservatives
Nut Butters	Made from compliant tree nuts (almond, cashew)	Peanut butter or any nut butter with added sugar

Cooking and Preparation Tips

For those who love to cook, tree nuts offer endless possibilities on Whole30. You can make your own compliant nut butters at home using a food processor and roasted nuts, ensuring there are no hidden ingredients. Almond flour, made from ground almonds, is a great gluten-free, grain-free alternative for thickening sauces or creating baked goods—just remember to avoid recreating 'junk food'. Adding chopped nuts to salads or using them to crust meat and fish can add texture and flavor to meals without breaking the rules.

Conclusion: A Nutty but Compliant Path

In summary, the answer to "are tree nuts allowed on Whole30?" is a resounding yes, with a crucial caveat: no peanuts. The Whole30 program allows for a wide variety of tree nuts and seeds, as well as their minimally processed butters and milks, as long as they adhere to the strict ingredient guidelines. By focusing on pure ingredients and consuming these nutrient-dense foods in moderation, you can successfully incorporate tree nuts into your Whole30 journey and enjoy their many health benefits.

Visit the official Whole30 website for their detailed program rules.

Frequently Asked Questions

Peanuts are excluded from the Whole30 program because they are classified as legumes, and all legumes are restricted. They are not considered a tree nut.

Yes, almond butter is compliant, as long as the only ingredients are almonds and potentially salt, with no added sugars, sweeteners, or non-compliant oils.

Plain, salted nuts are generally fine. The key is to ensure no non-compliant oils were used in roasting and no sugar was added. Always check the ingredients list.

Yes, roasted tree nuts are allowed. The roasting process is acceptable, but you must ensure they are either dry-roasted or roasted in a compliant oil, such as coconut or avocado oil.

While compliant, the Whole30 discourages excessive snacking on nuts. The program promotes mindful eating and using nuts as a purposeful part of meals for healthy fats, not as a replacement for junk food habits.

Nut milks and flours, like almond milk or almond flour, are compliant as long as they are made from approved nuts and contain no non-compliant ingredients. Always read the labels.

Yes, seed butters from compliant seeds like sunflower and sesame are allowed on the Whole30, provided they are free of added sugar and non-compliant oils.