What Is the Paleo Diet High In? Unpacking Its Nutritional Profile

December 20, 2025 •

2 min read

According to one randomized controlled trial, the Paleo diet provided roughly 30% of total calories from protein, 40% from fat, and 30% from carbohydrates, significantly altering the standard macronutrient distribution. So, what is the Paleo diet high in and what does this mean for your health and nutrition goals?

Quick Summary

The Paleo diet is high in protein, healthy unsaturated fats, and fiber, prioritizing whole, unprocessed foods like lean meats, fish, vegetables, fruits, and seeds.

Key Points

High in Protein: The Paleo diet prioritizes lean, high-quality protein from meats, fish, and eggs, which helps with satiety and muscle maintenance.
High in Healthy Fats: It emphasizes unsaturated fats from sources like nuts, seeds, and avocados, while excluding unhealthy trans fats and processed oils.
High in Fiber: Fiber intake is robust due to the large consumption of non-starchy vegetables, fruits, and nuts, which supports digestive health.
Rich in Micronutrients: The diet is abundant in vitamins, minerals, and antioxidants, sourced from a variety of whole fruits and vegetables.
Free of Processed Foods: By design, the Paleo diet is high in whole foods and low in the added sugars, salt, and preservatives found in processed foods.
Moderate to Low in Carbohydrates: Carbohydrates come from low-glycemic fruits and vegetables, rather than grains, legumes, and refined sugars.

A Deep Dive into the Paleo Diet's Composition

The Paleo diet, often referred to as the 'Caveman diet,' centers on consuming foods available to hunter-gatherer ancestors, avoiding processed foods, grains, legumes, and dairy, and focusing on lean meats, fish, fruits, vegetables, nuts, and seeds. This approach results in a diet high in specific nutrients.

The High Protein Content

The Paleo diet emphasizes higher protein intake from lean meats and seafood. Protein is essential for muscle, bone, and cartilage and promotes satiety, aiding appetite management and weight loss. Key protein sources include lean, grass-fed meats; wild-caught fish rich in omega-3s; and eggs.

The Focus on Healthy Fats

Not a low-fat diet, Paleo emphasizes healthy monounsaturated and polyunsaturated fats from nuts, seeds, avocados, and olive oil, while excluding processed oils. These fats support brain function, hormone production, and nutrient absorption.

The Abundance of Fiber, Vitamins, and Minerals

Prioritizing whole fruits and vegetables, nuts, and seeds, the Paleo diet is rich in fiber, vitamins, minerals, and antioxidants, avoiding grains and legumes as primary sources. This contributes to digestive health and a balanced nutrient profile.

Paleo vs. Western Diet: A Nutritional Comparison


Feature	Paleo Diet	Standard Western Diet
Macronutrient Balance	Higher protein and fat, lower carbohydrate.	Lower protein and higher carbohydrate, often from processed sources.
Protein Sources	Lean, grass-fed meats; wild-caught fish; eggs.	Includes conventional, often higher-fat meats; processed meats; dairy.
Fat Sources	Emphasis on healthy fats from nuts, seeds, avocados, olive oil.	High in unhealthy trans fats and processed vegetable oils.
Carbohydrate Sources	Derived from non-starchy vegetables and fruits; low glycemic impact.	Dominated by processed grains, added sugars, and starchy vegetables.
Fiber Content	High, from non-starchy plants, nuts, and seeds.	Often low, derived from grains, with many processed options being fiber-poor.
Refined Ingredients	Avoids added sugar, salt, and processed foods.	High in added sugars, salt, and preservatives.

The Bigger Picture: Advantages and Considerations

The Paleo diet's focus on whole foods may offer benefits like improved blood pressure, cholesterol, and weight management. High protein and fiber can enhance satiety. However, excluding food groups like dairy, grains, and legumes can lead to deficiencies in calcium, vitamin D, and B vitamins. Adherence and cost can also be challenges. Careful planning and professional guidance are recommended for long-term health.

Conclusion

The Paleo diet is notably high in lean protein, healthy unsaturated fats, fiber, vitamins, and minerals from fruits, vegetables, nuts, and seeds, achieved by avoiding processed foods, grains, and dairy. While potentially offering health benefits, considering long-term nutritional completeness is vital. Focusing on unprocessed foods remains a positive aspect of this dietary approach. For more information, the Harvard T.H. Chan School of Public Health provides nutritional resources.

Frequently Asked Questions

Since the Paleo diet eliminates dairy, a primary source of calcium in many diets, there is a potential risk for calcium deficiency if followers do not find alternative sources. To mitigate this, it's crucial to consume plenty of leafy greens like kale and spinach, which are rich in calcium.

Traditional Paleo guidelines typically restrict starchy vegetables like potatoes due to their higher glycemic index. However, modern variations of the diet often allow for some starchy root vegetables like sweet potatoes in moderation, especially for more active individuals.

No, the Paleo diet is not a high-carb diet. It is moderate to low in carbohydrates, deriving its carbs from low-glycemic fruits and vegetables rather than grains and processed sugars.

No, peanut butter is not Paleo-friendly. Peanuts are legumes, which are excluded from the diet. Other nut butters, such as almond or cashew butter, are acceptable as long as they don't contain added sugars or preservatives.

The primary energy sources are protein from lean meats and fish, and healthy fats from nuts, seeds, and oils. While carbohydrates from fruits and vegetables are included, the emphasis on fat and protein makes them key energy providers.

A well-planned Paleo diet gets its high fiber content from a robust intake of vegetables, fruits, and seeds. Foods like broccoli, berries, and chia seeds provide excellent dietary fiber to support digestive health.

A poorly planned Paleo diet that is too restrictive, particularly in carbohydrates, can lead to fatigue. However, a balanced approach with adequate energy and nutrient intake from permitted sources, including starchy vegetables like sweet potatoes, can help prevent this.