What are the nutrients in the Paleo diet?

January 4, 2026 •

4 min read

According to research published in the journal Nutrients, the modern Paleo diet typically provides around 30% of energy from protein, 35–40% from fat, and 30–35% from carbohydrates. This nutrient profile is fundamentally different from a standard Western diet and emphasizes sourcing vitamins, minerals, and macronutrients from whole, unprocessed foods.

Quick Summary

The Paleo diet sources key macronutrients, vitamins, and minerals from lean meats, fish, vegetables, fruits, nuts, and seeds. It is characteristically high in protein, moderate in healthy fats, and lower in carbohydrates compared to modern diets. This approach prioritizes nutrient-dense foods while avoiding processed items, dairy, and grains.

Key Points

High in Lean Protein: The Paleo diet is rich in protein from sources like grass-fed meats, wild-caught fish, and eggs, which aids in muscle repair and satiety.
Rich in Healthy Fats: It includes healthy monounsaturated and polyunsaturated fats from nuts, seeds, avocados, and olive oil, contributing to a better omega-3 to omega-6 ratio.
Lower, Nutrient-Dense Carbohydrates: Carb sources are limited to fruits and vegetables, which are lower-glycemic and packed with fiber and antioxidants, avoiding processed grains and sugars.
Abundant in Vitamins and Minerals: A varied Paleo diet provides ample vitamins like B12, C, and K, as well as minerals like iron and potassium from whole foods.
Potential for Nutrient Gaps: Without dairy and legumes, there's a risk of lower intake of calcium, vitamin D, and specific fibers, requiring careful planning or supplementation.
Naturally Lower in Sodium: By eliminating processed foods, the diet is inherently low in sodium and high in potassium, benefiting blood pressure regulation.
Focus on Anti-inflammatory Foods: The emphasis on whole foods and balanced fats helps reduce systemic inflammation compared to a processed-food diet.
No Calorie Counting Needed: Prioritizing nutrient-dense whole foods over calorie-dense processed ones can lead to natural weight management without strict calorie tracking.

Macronutrients: Protein, Fat, and Carbohydrates

One of the most significant characteristics of the Paleo diet is its unique macronutrient distribution compared to a typical modern Western diet. Instead of relying on processed carbs, the Paleo approach emphasizes a higher intake of protein and healthy fats, with carbohydrates coming from fruits and vegetables. This reflects the hunter-gatherer eating patterns the diet aims to emulate, focusing on quality sources rather than refined, low-nutrient foods.

Protein

The protein intake on a Paleo diet is often significantly higher than in many modern diets, ranging from 19% to 35% of daily calories. Protein is a crucial macronutrient for muscle repair, hormone regulation, and cellular function. In Paleo, high-quality sources are prioritized over processed options. These sources include:

Lean meats: Grass-fed beef, poultry, and wild game are preferred for their healthier fat profiles.
Fish and seafood: Excellent sources of high-quality protein and beneficial omega-3 fatty acids.
Eggs: Provide protein, healthy fats, and other important nutrients like Vitamin A and choline.

Fats

Fat intake is moderate to high on a Paleo diet, with an emphasis on mono- and polyunsaturated fats. Unlike modern diets high in processed vegetable oils and trans fats, the fats consumed in a Paleo lifestyle are sourced naturally from whole foods. This helps balance the omega-3 to omega-6 ratio in the body, which is important for reducing inflammation. Key sources include:

Avocados: Rich in monounsaturated fats.
Nuts and seeds: Provide a mix of mono- and polyunsaturated fats.
Healthy oils: Olive, walnut, and flaxseed oils are staples.
Fish: Fatty fish like salmon are rich in omega-3s.

Carbohydrates

The Paleo diet is relatively lower in carbohydrates than a standard diet, focusing on low-glycemic index options to prevent blood sugar spikes. By excluding grains and legumes, the carbohydrate load is shifted to fruits and vegetables, which also provide a wealth of fiber, vitamins, and antioxidants. Examples of Paleo-friendly carbohydrate sources are:

Non-starchy vegetables: Broccoli, carrots, and leafy greens.
Fruits: Berries, apples, and bananas, which offer antioxidants and fiber.
Root vegetables: Sweet potatoes are often included as a significant carbohydrate source.

Vitamins and Minerals from Whole Foods

By focusing exclusively on whole, unprocessed foods, the Paleo diet is rich in many essential vitamins and minerals. However, some deficiencies can arise due to the elimination of dairy and grains, which are staples in modern nutrition.

High-Intake Nutrients

B Vitamins: High consumption of meat, fish, and eggs ensures a good intake of Vitamin B12.
Iron: Lean meats, especially grass-fed, are excellent sources of iron.
Potassium: Vegetables and fruits provide substantially more potassium than sodium, balancing the body's mineral levels.
Antioxidants and Phytochemicals: A high intake of fruits and vegetables naturally provides these protective compounds.

Potential Nutrient Deficiencies

Calcium and Vitamin D: Without dairy products, obtaining sufficient calcium can be a challenge. Bone health may be at risk without proper supplementation or careful food choices like leafy greens, seeds, and fortified products.
Fiber: While a Paleo diet provides fiber from fruits and vegetables, the exclusion of whole grains and legumes can result in lower overall intake.
Iodine: Sources of iodine can be limited, though seafood helps mitigate this.

Comparison: Paleo Diet vs. Modern Diet Nutrients


Nutrient	Paleo Diet	Modern Western Diet	Key Difference
Protein	Higher (19-35% of calories)	Lower (around 15% of calories)	Focuses on high-quality, lean animal sources.
Carbohydrates	Lower, from fruits & vegetables	Higher, often from processed foods	Emphasizes lower-glycemic, natural carbs.
Fats	Moderate-High, from healthy sources	Higher, often from unhealthy processed oils	Avoids trans fats and focuses on healthy, natural fats.
Omega-3:Omega-6	Better balanced ratio	Often imbalanced, higher omega-6	Focuses on grass-fed meat and fish.
Fiber	Sourced from produce, potentially lower total intake	From varied sources (grains, legumes), often higher	Fiber comes from non-starchy vegetables and fruits.
Sodium:Potassium	High potassium, low sodium	High sodium, low potassium	Elimination of processed foods drastically cuts sodium.
Calcium	Lower intake due to no dairy	Higher intake due to dairy fortification	Requires careful planning to avoid deficiency.

Optimizing Your Nutrient Intake on Paleo

To ensure a well-rounded nutrient profile on the Paleo diet, it is essential to focus on variety and mindful eating. Here are some strategies:

Vary Your Greens: Don't just eat spinach. Rotate through different leafy greens like kale, Swiss chard, and collards to ensure a broad spectrum of vitamins and minerals.
Include Organ Meats: Liver is a powerhouse of nutrients, including Vitamin B12, Vitamin A, and iron.
Focus on Fatty Fish: Consume wild-caught salmon and other fatty fish regularly to boost omega-3 intake.
Utilize Nuts and Seeds: Incorporate various nuts and seeds, like walnuts, almonds, and chia seeds, for healthy fats, fiber, and other minerals.
Consider Sun Exposure: Spend time outdoors to help your body produce Vitamin D naturally, complementing dietary sources like eggs and fatty fish.
Embrace Bone Broth: Homemade bone broth is a mineral-rich staple that can help increase calcium intake.

Conclusion

The Paleo diet, based on whole, unprocessed foods like lean meats, fish, vegetables, fruits, and nuts, offers a distinct nutrient profile from a typical modern diet. It is generally higher in protein and fiber (from produce) and lower in refined sugars and sodium. While it can provide a high density of many essential vitamins and minerals, particularly B12, iron, and potassium, careful planning is necessary to avoid potential deficiencies in calcium and fiber due to the exclusion of dairy and legumes. By focusing on variety and nutrient-dense options, it is possible to achieve a comprehensive nutritional intake on a Paleo-style diet. However, the long-term nutritional adequacy of the diet can be debated, and some individuals may require supplementation to cover all their needs. For those considering the diet for long-term health, consulting a registered dietitian is recommended to ensure balance.

What are the nutrients in the Paleo diet? - Resources

Here is an excellent resource for comparing dietary patterns and their nutrient content: Harvard T.H. Chan School of Public Health: The Nutrition Source

Frequently Asked Questions

The Paleo diet is primarily focused on a higher intake of protein and healthy fats, with a moderate to lower intake of carbohydrates sourced from fruits and vegetables rather than grains or processed foods.

Yes, but the fiber comes exclusively from non-starchy vegetables, fruits, nuts, and seeds. Since whole grains and legumes are excluded, the overall fiber intake might be lower than a diet that includes these foods, so focusing on high-fiber Paleo options is crucial.

The Paleo diet typically provides less calcium than a diet that includes dairy products, which are excluded. Followers must be proactive about getting calcium from alternative sources like leafy greens (kale, spinach), seeds (sesame), and bone broth, or consider supplementation.

The Paleo diet is rich in vitamins from fruits and vegetables, such as vitamin C and antioxidants. It also provides excellent sources of vitamin B12 and iron from meat, fish, and eggs.

Yes, without careful planning, a strict Paleo diet might be deficient in calcium, vitamin D, and certain B vitamins (like thiamin) due to the exclusion of dairy and fortified grains. Supplementation may be necessary.

The Paleo diet tends to be very low in sodium because it eliminates processed and packaged foods, which are the main source of added salt. It is high in potassium due to the emphasis on fruits and vegetables, creating a favorable potassium-to-sodium ratio.

Yes, the Paleo diet emphasizes consuming healthy fats from wild-caught fish, nuts, and seeds, which are all great sources of omega-3 fatty acids. This helps improve the omega-3 to omega-6 balance, which is often imbalanced in modern diets.