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What Oils are Allowed on Whole30?

What Oils are Allowed on Whole30?

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One question that often comes up for those on a Whole30 round is what oils are allowed? Another question is why do I need oil while on Whole30?

Oils are a fat and fat is an important macronutrient your body needs when on Whole30 or not. Fats are crucial to each of us for many reasons. Adding a fat to each meal will help keep you satisfied until your next meal. Fats help you digest your food and absorb vitamins and nutrients. Fats also help our brains function. Fat sounds pretty important doesn’t it? Don’t be scared of them and learn to embrace healthy fats.

Oils can be added and used in many different ways. Use oils to make dressings or sauces, drizzle over food (I am looking at you melted ghee on a baked potato), and to saute/cook food. Oils can be out into four categories including what oils are allowed on Whole30 and which are not. The four categories are: Never, Good(ish), Better, and Best.


There are some oils that are completely off limits during Whole30 due to the ingredients being part of the rules of the program. These oils include: corn, rice bran, soybean, and peanut. These oils should never be consumed during Whole30 both at home and when out to eat.


There are some oils that should be used in limited amounts at home (meaning not used as a primary cooking fat), but can be eaten outside the home. Some of these oils are: sunflower, grapeseed, canola, safflower, and sesame.


The next category of oils is “Better”. They are a better choice than the “Good(ish)” category and can be used at home both as a cooking fat or a plated fat; such as in dressings; and also outside the home. Avocado oil and animal fats; such as beef tallow, pork lard, and duck fat; fall under this category.


The “Best” category includes your best choices for oils to use everyday both at home and when eating outside your home. Ghee and clarified butter fall into this category. Coconut oil and extra virgin olive oil are the other oils in this category.

Handy Infographic – Oils & Whole30

Hope these categories help you navigate what to use when on Whole30, but if you still have questions feel free to contact me to discuss!

Print out or save this infographic and keep on hand when grocery shopping or getting ready to cook a meal.

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