What Foods Count as Whole Foods? A Comprehensive Guide

November 2, 2025 •

4 min read

According to a 2019 study, diets rich in minimally processed whole foods are consistently linked with improved health and disease prevention. This comprehensive guide explains what foods count as whole foods, details their benefits, and provides actionable tips for incorporating them into your daily meals.

Quick Summary

Whole foods are natural, unprocessed or minimally processed items, such as fresh produce, whole grains, legumes, nuts, seeds, and lean meats. Prioritizing these nutrient-dense foods over ultra-processed fare is key for overall health, better digestion, and weight management. Making simple swaps can increase whole food intake without significant effort.

Key Points

Definition of Whole Foods: Foods that are unprocessed or minimally processed, retaining their natural nutrients like vitamins, fiber, and minerals.
Minimally Processed vs. Ultra-Processed: Minimal processing (freezing, pasteurizing) is acceptable, while ultra-processed foods are heavily modified with added sugars, salt, and unhealthy fats.
Key Categories: Whole foods include fresh fruits and vegetables, whole grains, legumes, nuts, seeds, and unprocessed meats, fish, and eggs.
Beneficial for Health: Eating a diet rich in whole foods is associated with better digestion, weight management, and a reduced risk of chronic diseases such as heart disease and type 2 diabetes.
Smart Shopping Habits: Prioritize the perimeter of the grocery store, read ingredient labels for simplicity, and make conscious swaps away from ultra-processed options.
Start Small: Incorporating more whole foods can begin with easy, gradual changes like swapping sugary snacks for fresh fruit or batch-prepping simple meals.

Defining Whole Foods: The Minimally Processed Rule

Whole foods are, at their core, ingredients that are as close to their natural state as possible. They have undergone minimal or no processing, meaning they retain their full nutritional profile, including fiber, vitamins, and minerals. While the term is often associated with plant-based eating, it also includes unprocessed animal products. It is important to distinguish between minimally processed foods and ultra-processed ones. Minimal processing, such as washing, chopping, freezing, or pasteurizing, is acceptable and often necessary for food safety and convenience, as long as no significant additives like sugar, salt, or fat are included.

The main categories of whole foods

To better understand what counts as a whole food, it's helpful to break it down by category:

Fruits and vegetables: All fresh, whole fruits and vegetables are excellent examples. This includes apples, bananas, leafy greens like spinach and kale, carrots, and sweet potatoes. Minimally processed frozen or canned options without added sugars or sodium also qualify.
Whole grains: These are grains that still contain their bran, germ, and endosperm. Examples include brown rice, quinoa, oats, barley, and whole wheat. This is in contrast to refined grains, where these nutrient-rich layers have been stripped away.
Legumes: A staple in many whole food diets, legumes include all types of beans, lentils, chickpeas, and peas. Dried versions and canned ones with low or no added salt are both great options.
Nuts and seeds: Unsalted and unroasted nuts and seeds, such as almonds, walnuts, chia seeds, and sunflower seeds, are perfect whole foods. Nut butters with only nuts and a little salt as ingredients are minimally processed and a good choice.
Unprocessed meat, poultry, and fish: Lean, unprocessed animal proteins like chicken breast, fish, and beef are considered whole foods when they are in their natural, unadulterated form. Processed deli meats, sausages, and chicken nuggets are not.
Eggs: A single-ingredient food that is a powerhouse of nutrients, eggs are a classic whole food.
Dairy (with caution): Plain, unsweetened yogurt and certain types of cheese can be considered whole foods due to their minimal processing, involving fermentation or coagulation. However, this does not apply to yogurts with added sugars or processed cheese products.

Whole Foods vs. Ultra-Processed Foods

The most important distinction is between a whole or minimally processed food and an ultra-processed one. Ultra-processed foods are industrial formulations made mostly from cheap ingredients and additives, created for convenience, taste, and long shelf life.

Comparison Table: Whole Foods vs. Ultra-Processed Foods


Feature	Whole Foods	Ultra-Processed Foods
Processing Level	Minimal or none; close to natural state	Heavy industrial processing with extensive modifications
Nutrient Density	High in fiber, vitamins, and minerals	Low in essential nutrients; often fortified artificially
Additives	None or minimal natural preservatives	High in added sugar, salt, unhealthy fats, artificial flavors, and colors
Ingredient List	Usually one ingredient or a very short, recognizable list	Long list of complex, chemical-sounding ingredients
Satiety	High due to natural fiber, protein, and nutrients	Low, often engineered to encourage overconsumption
Health Impact	Supports overall health and lowers risk of chronic disease	Linked to increased risk of obesity, heart disease, and diabetes
Shelf Life	Shorter, requires refrigeration or specific storage	Long and shelf-stable due to preservatives

Practical Ways to Incorporate More Whole Foods

Integrating more whole foods into your diet doesn't have to be a daunting task. Small, consistent changes can make a significant difference over time.

Simple and effective strategies

Shop the perimeter of the grocery store. The outer aisles typically contain the freshest, whole food options like produce, dairy, and lean proteins, while the inner aisles are packed with processed goods.
Make smart swaps. Instead of sugary breakfast cereals, try plain oatmeal with fresh fruit. Swap white bread for 100% whole-grain varieties. Replace processed snacks like chips with nuts, seeds, or fresh veggies with hummus.
Meal prep for convenience. Many people rely on processed foods for convenience. By setting aside time for meal prep, such as washing and cutting vegetables or cooking a batch of brown rice, you can have healthy, convenient options ready to go.
Read the ingredient label. A helpful tip is to look for products with a short ingredient list that contains items you recognize. If you can't pronounce it, it's likely a sign of heavy processing.
Embrace "fast" whole foods. Some whole foods require very little preparation. Think of an apple, a handful of almonds, or a banana. They are nature's perfect fast food, ready to eat on the go.
Try a plant-based day. Dedicate one day a week to eating entirely plant-based whole foods, like a hearty lentil soup or a veggie-packed stir-fry with quinoa. This can help expand your palate and introduce you to new ingredients.
Cook from scratch. Cooking meals at home gives you complete control over ingredients, allowing you to avoid unnecessary additives, excess salt, and sugar. Starting with simple recipes can be a great way to build confidence and make it a sustainable habit.

Conclusion: Making Informed Choices for Better Health

Deciphering what foods count as whole foods ultimately comes down to a simple principle: the closer a food is to its natural state, the better. While it's unrealistic for most people to eliminate all processed foods, consciously prioritizing whole or minimally processed options is a powerful step toward a healthier lifestyle. By focusing on nutrient-dense, unprocessed ingredients like fresh produce, whole grains, legumes, and lean proteins, you can significantly enhance your nutritional intake, improve digestion, and reduce the risk of chronic diseases. Remember that balance and consistency are key—small, manageable changes lead to lasting results. Start today by making a simple swap or trying a new whole food recipe to fuel your body with the goodness it deserves. You can learn more about the nutritional science behind healthy eating from reputable sources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Lean, unprocessed meat, such as fresh chicken breast or beef, is considered a whole food. However, processed meats like deli slices, hot dogs, and sausages are not, due to added preservatives, salts, and other ingredients.

Yes, minimally processed frozen or canned fruits and vegetables can count as whole foods, provided they have no added sugars, sauces, or excessive sodium. Freezing and canning preserve most nutrients for longer storage.

This is a gray area. Plain, minimally processed cheese and yogurt are often included in whole food diets. However, highly processed versions with additives, processed cheese slices, or sugary yogurts are not.

Whole grains contain the entire grain kernel—bran, germ, and endosperm—retaining more fiber and nutrients. Refined grains have been processed to remove the bran and germ, which strips away much of the nutritional value.

Whole foods are typically higher in fiber and water content, which increases feelings of fullness and helps prevent overeating. Their high nutrient density also provides better satiety compared to the empty calories found in many processed foods.

Yes, unsalted, plain nuts and seeds are excellent examples of whole foods. They are rich in healthy fats, protein, and fiber. Look for versions without added oils, salt, or sugars.

Ultra-processed foods often come in packages, have long ingredient lists with unfamiliar chemical-sounding names, and contain high amounts of added sugar, salt, and unhealthy fats. They are typically found in the central aisles of grocery stores.

No, a balanced and sustainable approach is best. Prioritizing whole foods should be the goal, rather than strict exclusion. Small amounts of processed items can fit into a healthy diet, and some processed foods, like canned beans, can be convenient and nutritious.