Can you have nuts on whole thirty? Your Guide to Whole30 Compliant Nuts and Seeds

October 11, 2025 •

4 min read

According to the official Whole30 program, most tree nuts and seeds are permitted, with one major and important exception. So, can you have nuts on whole thirty? Yes, you can, but it’s crucial to understand which ones are compliant and how to properly source them to stay within the program's guidelines.

Quick Summary

Most tree nuts and seeds are allowed on the Whole30 program, but peanuts are strictly forbidden because they are legumes. Careful label reading is required to ensure no non-compliant ingredients are present.

Key Points

Tree Nuts are In, Peanuts are Out: The fundamental rule is that all tree nuts (almonds, cashews, walnuts, etc.) are compliant, while peanuts are not because they are legumes.
Always Read the Label: To ensure compliance, meticulously check ingredient lists for added sugars, non-compliant oils (like canola), and processed additives.
Raw or Dry-Roasted are Safest: Opt for raw, unsalted, or dry-roasted nuts to avoid any hidden, non-compliant ingredients often found in flavored or oil-roasted varieties.
Nut Butters Must be Compliant: Compliant nut butters, such as almond or cashew butter, are allowed if the only ingredients are nuts and salt, with no added sugar.
Nuts as Healthy Fat Source: Use compliant nuts and seeds to add healthy fats, protein, and satisfying crunch to your meals and snacks, without excessive intake.

The Core Rules for Nuts and Seeds on Whole30

When embarking on the Whole30 program, understanding the rules for each food group is essential. While the list of forbidden foods can seem long, the rules for nuts are relatively simple once you understand the core principle: tree nuts are in, but peanuts are out. The reasoning behind this is that peanuts are not true nuts; they are legumes, and all legumes are excluded from the traditional Whole30 plan. The program aims to remove common food sensitivities for 30 days, which includes legumes like peanuts, beans, and soy.

Why Peanuts are Not Allowed on Whole30

For many, the exclusion of peanuts is one of the more surprising rules of the Whole30 program. Peanuts are a staple in many kitchens, and peanut butter is a go-to comfort food. However, because peanuts are classified as legumes, they fall into the same category as beans, peas, and lentils, all of which are off-limits. The rationale behind this is to remove potential inflammatory foods and allow the body to reset. The good news is that there are many delicious and compliant alternatives to peanuts and peanut butter that can provide similar flavors and textures.

How to Vet Whole30 Compliant Nuts

Simply knowing which nuts are allowed is not enough. The key to success on Whole30 is reading every food label carefully. Many packaged nuts and seeds contain hidden additives that are not compliant with the program. When purchasing nuts, seeds, or nut butters, be sure to check for the following non-compliant ingredients:

Added Sugars: This includes not just cane sugar, but also honey, maple syrup, and any artificial sweeteners.
Non-Compliant Oils: Some packaged nuts are roasted in non-compliant oils like canola, soybean, or corn oil. Stick to nuts roasted in compliant oils like coconut or avocado oil, or better yet, opt for raw or dry-roasted versions.
Processed Additives: Be on the lookout for other ingredients like carrageenan, MSG, or sulfites.

Compliant Nuts, Seeds, and Butters

With peanuts off the table, you might worry that your options are limited, but the list of compliant nuts and seeds is extensive and nutritious. These healthy fats and protein sources are great for meals and snacks, as long as you adhere to the label-reading rule.

List of Compliant Nuts and Seeds:

Almonds and Almond Butter
Brazil Nuts
Cashews and Cashew Butter
Chia Seeds
Flax Seeds
Hazelnuts
Macadamia Nuts
Pecans
Pistachios
Pine Nuts
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Walnuts

Using Compliant Nuts in Your Whole30 Diet

Incorporating these nuts and seeds into your 30-day plan is a great way to add flavor, texture, and satiating healthy fats. Here are a few ideas:

Snacks: A small handful of mixed nuts (excluding peanuts, of course) can be a satisfying and convenient snack to curb hunger between meals.
Meal Toppers: Sprinkle chopped nuts like almonds or pistachios over salads, roasted vegetables, or chicken dishes for added crunch.
Nut Butters: Enjoy compliant nut butters with sliced apples or celery for a classic snack. Just remember to read the label and check for added sugars or non-compliant oils.
Homemade Trail Mix: Create your own Whole30-approved trail mix using compliant nuts, seeds, and dried fruit with no added sugar.
Cooking: Use compliant oils like almond oil or sesame oil for cooking and dressing salads.

Whole30 Nut Comparison Table

To provide clarity, here is a comparison table outlining which nuts are permitted and which are off-limits on a traditional Whole30 program.


Food Item	Compliance Status	Reason/Notes
Almonds	✅ Compliant	A great source of healthy fats and protein. Ensure no added sugar or bad oils.
Cashews	✅ Compliant	Versatile for snacking and making nut butter. Check labels carefully.
Walnuts	✅ Compliant	Rich in omega-3s. A nutritious addition to meals and snacks.
Pistachios	✅ Compliant	Delicious for snacking or adding to dishes. Choose plain, unsalted versions.
Macadamia Nuts	✅ Compliant	High in healthy fats. Great for making a creamy nut butter.
Peanuts	❌ Not Compliant	Legumes, not tree nuts. Excluded from the Whole30 program.
Peanut Butter	❌ Not Compliant	Contains peanuts, a legume. Use compliant nut butters instead.
Soy Nuts	❌ Not Compliant	Processed soy is a legume and is therefore not allowed.

Conclusion: Navigating Nuts on Your Whole30

For those wondering, can you have nuts on whole thirty? the answer is a resounding yes, with the specific exclusion of peanuts. The program's guidelines around nuts are centered on the core philosophy of eating whole, unprocessed foods. By sticking to tree nuts and seeds and diligently checking food labels for any added sugars or non-compliant oils, you can enjoy a wide variety of these nutrient-dense foods. This attention to detail will not only keep you compliant but also ensure you are fueling your body with the most wholesome options during your 30-day reset.

For more information on the official rules of the Whole30 program, you can consult their comprehensive website. Whole30 Official Website

Frequently Asked Questions

No, you cannot have peanut butter on the Whole30 program. Peanuts are legumes, not nuts, and all legumes are excluded from the diet.

You can enjoy any nut butter made from compliant tree nuts, such as almond butter, cashew butter, or macadamia nut butter. Just make sure the ingredient list contains only nuts and salt, with no added sugar or other non-compliant additives.

Yes, roasted nuts are allowed, but you must check the label carefully. Ensure they are dry-roasted or roasted in a compliant oil (like coconut or avocado) and have no added sugars.

Legumes are eliminated during Whole30 to remove potential inflammatory foods from your diet. The program is an elimination diet designed to help identify food sensitivities.

Yes, unsweetened nut milks made from compliant nuts like almonds are allowed. It is essential to check the ingredient list for added sugars and other non-compliant ingredients.

Yes, as long as both the dried fruit and the nuts are compliant and the dried fruit contains no added sugar. For example, a trail mix with compliant nuts and dried sweet cherries is acceptable.

While compliant, nuts are calorie-dense, and the Whole30 program emphasizes listening to your body's hunger cues rather than habitual snacking. While an occasional handful is fine, overindulging is discouraged.