Paleo Diet Guide: Which Dry Fruits and Nuts Are Approved

Key Takeaways

• Most Nuts and Seeds are Paleo-Approved: Nuts like almonds, walnuts, cashews, and macadamias, and seeds like chia, flax, pumpkin, and sunflower seeds are considered staples of the Paleo diet as they are nutrient-dense whole foods available to hunter-gatherers.
• Peanuts are NOT Paleo: This is a critical distinction. Peanuts are legumes, not tree nuts. The Paleo diet excludes legumes due to their content of antinutrients like lectins and phytic acid.
• Dried Fleshy Fruits are Allowed, But With Strict Moderation: Unsweetened, unsulphured dried fruits like dates, figs, and apricots are compliant. However, their high concentration of natural sugar means they should be consumed sparingly to avoid a large glycemic impact, which the diet aims to minimize.
• Ingredient Scrutiny is Mandatory: To be truly Paleo-compliant, all products must be free from prohibited additives. This means choosing unsulphured dried fruits and avoiding any products with added sugars or those roasted in industrial seed oils (like canola or soybean oil).
• “Raw” or “Dry-Roasted” is Best: The Paleo community generally favors raw nuts and seeds. Dry-roasted (without oil) is often considered an acceptable alternative, as early humans used fire for cooking.

What Is the Paleo Diet? A Focus on Ancestral Principles

The Paleolithic diet, or Paleo diet, is a dietary pattern based on the presumed eating habits of humans during the Paleolithic era, which ended approximately 10,000 years ago with the advent of agriculture. The core tenet, as explained by leading proponents like Loren Cordain, is to consume whole, unprocessed foods that our hunter-gatherer ancestors would have eaten and to avoid modern, processed foods and agricultural products.

The “Eat This, Not That” Framework

A Paleo nutrition coach would break down the diet into two main categories:

• Foods to Eat: These are foods that could be hunted, fished, or gathered. This includes grass-fed meats, fish and seafood, fresh fruits and vegetables, eggs, and, crucially for this guide, nuts and seeds. Healthy fats from sources like olive oil, avocado oil, and coconut oil are staples of the diet.
• Foods to Avoid: This category includes foods that emerged with the agricultural revolution. This includes all grains (wheat, rice, corn), legumes (beans, lentils, soy, and peanuts), dairy products, refined sugar, potatoes, processed foods, salt, and refined vegetable oils.

The Rationale Behind Exclusions

The diet’s framework is based on the hypothesis that the human body is not genetically well-adapted to digest the foods introduced with farming, particularly the high load of grains and legumes. These foods contain compounds often referred to as “antinutrients” (like lectins, gluten, and phytic acid) that proponents believe can contribute to inflammation and digestive issues.

Q: What is the main rule of the Paleo diet?
A: The main rule of the Paleo diet is to eat whole, unprocessed foods that would have been available to our hunter-gatherer ancestors, and to avoid all grains, legumes, dairy, and processed foods.

Q: Can you eat rice on a Paleo diet?
A: No, rice is a grain and is therefore strictly excluded from the Paleo diet, along with other grains like wheat, corn, and oats.

Role of Nuts and Dry Fruits in the Paleo Diet

Nuts such as almonds and walnuts, and dried fruits like figs and dates, occupy a unique position in the Paleo framework as portable, calorie-dense foods that provided essential nutrition for hunter-gatherers. Archaeological evidence from sites across Europe, Africa, and Asia reveals extensive use of nuts and seasonal fruits by Paleolithic humans, who developed sophisticated tools for cracking shells and processing these foods.

From an evolutionary perspective, nuts and seeds offered hunter-gatherers a reliable source of healthy fats, plant-based proteins, and essential micronutrients during periods when animal proteins were scarce. Their natural preservation properties made them ideal for storage during harsh seasons, while their concentrated energy helped sustain long hunting expeditions. Modern research confirms that the nutrient density of dry fruits aligns perfectly with the Paleo emphasis on maximizing nutritional value per calorie consumed.

Macronutrient Breakdown of Popular Paleo Nuts and Dried Fruits

Understanding the macronutrient profiles of approved nuts and dried fruits helps optimize their role in a Paleo diet. Here’s the nutritional breakdown of key options per 1-ounce (28g) serving:

In the Paleo diet, a 50g mixed serving of nuts and dried fruits typically provides 6–8g protein, 12–16g natural sugars, and 5–7g fiber, aligning with whole-food principles while delivering sustained energy.

These profiles demonstrate why nuts serve as excellent sources of healthy fats and moderate protein, while dried fruits should be treated as natural sweeteners due to their concentrated sugar content. For personalized nutritional analysis, use our dry fruits macronutrient calculator to plan your optimal Paleo intake. For detailed nutritional analysis, explore our comprehensive guide on macronutrients in dry fruits and nuts.

Which Nuts and Seeds Are Approved on a Paleo Diet?

Virtually all tree nuts and edible seeds are considered staples of the Paleo diet, valued as dense sources of healthy fats, protein, and micronutrients that would have been available to ancestral populations.

The Hunter-Gatherer Rationale for Nuts and Seeds

An anthropologist specializing in Paleolithic diets would note that there is strong evidence for nut and seed consumption by our ancestors. Archaeological sites have yielded evidence of cracked nut shells and primitive tools used for processing them. For hunter-gatherers, nuts and seeds were a critical, calorie-dense food source that was shelf-stable and portable, providing sustained energy and essential fats.

A List of Paleo-Compliant Nuts and Seeds

The following are all excellent choices for a Paleo diet:

• Nuts: Almonds, Walnuts, Cashews, Pecans, Macadamia Nuts, Brazil Nuts, Pistachios, Hazelnuts.
• Seeds: Pumpkin Seeds, Sunflower Seeds, Chia Seeds, Flax Seeds, Sesame Seeds, Hemp Seeds.

For a deep dive into specific profiles, you can explore our detailed analysis of almonds’ nutritional profile and health benefits.

Q: Can you eat almonds on a Paleo diet?
A: Yes, almonds are a key food on the Paleo diet. They are a great source of healthy monounsaturated fats, protein, fiber, and Vitamin E.

Q: Are chia seeds Paleo?
A: Yes, chia seeds are considered Paleo-friendly. They are valued for their high content of fiber and plant-based omega-3 fatty acids.

Weight Management Benefits of Nuts and Dried Fruits on Paleo

When consumed in moderate portions, nuts and select dried fruits can aid weight management by promoting satiety and reducing cravings within the Paleo framework. The high fiber and healthy fat content in nuts promotes satiety, helping prevent overeating and reducing cravings for processed foods.

Research indicates that the protein and monounsaturated fats in almonds and walnuts can increase thermogenesis, boosting metabolic rate for several hours after consumption. However, portion control remains crucial since nuts are calorie-dense. A typical serving should be limited to 1-2 ounces (28-56g) daily.

Conversely, excessive dried fruit consumption can hinder weight loss due to concentrated fructose content. While natural, the sugar density in dates and figs can trigger insulin responses similar to processed sweets, potentially stalling fat burning and promoting sugar cravings. Use our glycemic load calculator to understand the blood sugar impact of your chosen portions.

Which Dried Fruits Can Be Eaten on a Paleo Diet (and Why With Caution)?

While the fresh fruits themselves are Paleo-compliant, their dried forms are a subject of careful consideration due to their high concentration of natural sugar. They are generally allowed but must be consumed in strict moderation.

The Caveat: Why Dried Fruits Are a “Paleo Treat”

A key principle of the Paleo diet is maintaining stable blood sugar and avoiding high sugar loads. A Paleo nutrition coach would explain:

• Sugar Concentration: The dehydration process concentrates the fruit’s natural fructose into a very dense form. While this sugar is natural, consuming it in large quantities can cause a significant blood sugar spike, which runs contrary to the diet’s goals.
• Ancestral Context: Hunter-gatherers would have had access to fruits seasonally. They would not have had access to a year-round, unlimited supply of highly concentrated sugar bombs like modern dried fruits.

Therefore, dried fruits on a Paleo diet should be thought of as a natural “candy” or a condiment for flavoring dishes, not as a staple snack to be eaten by the handful.

A List of Paleo-Compliant Dried Fruits

When choosing dried fruits, it is absolutely critical to select varieties that are unsweetened and unsulphured.

• Dates (especially Medjool and Deglet Noor)
• Figs (Mission and Calimyrna)
• Apricots (unsulphured, which are dark brown)
• Raisins and Prunes
• Dried Berries (check ingredients carefully for added sugars or oils)
• Dried Apples and Mangoes (ensure they are 100% fruit)

Understanding the difference between sulphured vs. unsulphured dry fruits is crucial for making Paleo-compliant choices.

Q: Are dates Paleo?
A: Yes, dates are Paleo-compliant as they are a whole fruit. However, due to their very high natural sugar concentration, they should be eaten in strict moderation, often used as a natural sweetener in recipes.

Q: Why is sugar not allowed on Paleo?
A: Refined sugar is a product of modern agriculture and processing and was not part of the ancestral diet. The Paleo diet aims to avoid large spikes in blood sugar and insulin, which refined sugar causes.

Best Incorporation Methods in Paleo Meals

Strategic incorporation of nuts and dried fruits can transform ordinary Paleo meals into nutrient-dense, satisfying dishes. Here are proven methods used by Paleo nutrition coaches:

Breakfast Applications

• Sprinkle chopped almonds or walnuts over coconut yogurt alternatives
• Blend cashews into smoothies for creamy texture without dairy
• Use almond flour as a grain-free base for pancakes and muffins

Savory Meal Enhancement

• Toast pine nuts or pumpkin seeds as salad toppers for added crunch
• Incorporate chopped dates into meat marinades for natural sweetness
• Use crushed nuts as coating for fish or chicken instead of breadcrumbs

Snack Strategy and Portion Control

Replace processed snacks with measured portions of nuts and minimal dried fruits. A “Paleo snack smart” approach involves pre-portioning nuts into 1-ounce servings and limiting dried fruit to 1-2 pieces as occasional treats rather than daily staples. Use our portion sizes calculator to determine optimal serving amounts based on your individual needs and goals.

Why Are Peanuts and Some Other Foods Excluded?

The exclusion of peanuts is one of the most common points of confusion for newcomers to the Paleo diet. The reason is botanical: peanuts are not nuts; they are legumes.

A leading Paleo author like Robb Wolf or Loren Cordain would explain that the Paleo framework excludes all legumes (beans, lentils, soy, peas, and peanuts) for several key reasons:

• Antinutrient Content: Legumes generally have a higher concentration of antinutrients than other vegetables. Lectins are carbohydrate-binding proteins that can potentially irritate the gut lining and interfere with nutrient absorption. Phytic acid is also high in legumes, which can bind to minerals and reduce their bioavailability.
• Agricultural Product: Legumes are a product of agriculture and were not a significant part of the pre-agricultural Paleolithic diet.

For these reasons, peanuts and peanut butter are strictly avoided on a Paleo diet, with almond butter or cashew butter serving as common substitutes.

Other Commonly Excluded Items

Beyond peanuts, certain dried fruit products are also avoided due to processing methods and additives. Commercial raisins often contain sulfur dioxide preservatives, while many dried fruit mixes include added sugars, artificial colors, or non-Paleo nuts like peanuts. Always read ingredient labels carefully and choose single-ingredient products when possible.

Q: Why are peanuts not Paleo?
A: Peanuts are not Paleo because they are botanically legumes, not nuts. The Paleo diet excludes legumes due to their content of antinutrients like lectins and phytic acid.

Q: Can I eat peanut butter on the Paleo diet?
A: No, peanut butter is not Paleo-compliant. Almond butter, cashew butter, or sunflower seed butter are all excellent Paleo-friendly alternatives.

Paleo Desserts with Nuts and Dry Fruits

Nuts and dried fruits serve as foundational ingredients in Paleo dessert creation, replacing conventional flour, sugar, and dairy components. These whole food alternatives provide natural sweetness, healthy fats, and satisfying textures without compromising dietary principles.

A classic example is almond flour brownies sweetened with date paste. The almond flour provides protein and healthy monounsaturated fats while creating a dense, fudgy texture. Date paste, made by blending pitted dates with minimal water, delivers concentrated sweetness along with fiber, potassium, and antioxidants.

Other popular applications include cashew-based “cheesecakes,” where soaked cashews create creamy bases without dairy, and energy balls combining various nuts, seeds, and dried fruits for portable treats that satisfy sweet cravings while maintaining nutritional integrity.

Substitution Benefits in Paleo Cooking

Nuts and dried fruits function as versatile substitutes for multiple non-Paleo ingredients, enabling creative recipe adaptations without sacrificing flavor or nutrition.

Key Substitution Applications

Dairy Replacements:

Cashew cream, almond milk, and coconut-nut combinations replace heavy cream, milk, and cheese in sauces, soups, and baked goods.

Grain Alternatives:

Almond flour, coconut flour, and ground nuts substitute wheat flour in breads, muffins, and coating applications.

Sugar Replacements:

Date paste, fig puree, and concentrated fruit reductions provide natural sweetness in desserts, marinades, and sauces.

Texture Enhancers:

Chopped nuts add crunch to salads and main dishes, while nut butters create creamy sauces and dressings.

These substitutions maintain the Paleo focus on whole, unprocessed foods while enabling diverse, satisfying meal options that don’t feel restrictive or bland.

How Should You Source and Prepare Nuts for a Strict Paleo Diet?

For those following a strict Paleo diet, sourcing and preparation methods for nuts and seeds are important considerations to maximize benefits and adhere to the whole-food principles.

Sourcing High-Quality Products

The key is to find products with the fewest possible ingredients.

• For dried fruits, look for products explicitly labeled “unsulphured” and check the ingredient list to ensure there are no added sugars or vegetable oils.
• For nuts, choose options that are labeled “raw” or “dry-roasted” (meaning roasted without oil). Avoid nuts roasted in industrial seed oils like canola, soybean, or sunflower oil, as these oils are not part of the Paleo diet.

The Roasting and Soaking Debate

Within the Paleo community, there is some debate about the ideal way to prepare nuts.

• Strict Ancestral View: Some purists recommend eating only raw nuts, or nuts that have been soaked and sprouted, to reduce antinutrient content. The rationale is that this process can reduce antinutrient content and that high-heat roasting can damage the delicate polyunsaturated fats in nuts like walnuts.
• Practical Paleo View: A more common interpretation is that since our Paleolithic ancestors had control of fire, dry-roasting nuts is a perfectly acceptable and logical preparation method. Roasting can improve digestibility and flavor.

The choice between raw and roasted often comes down to personal preference and the level of dietary strictness one wishes to follow.

Shopping and Storage Tips

Optimal selection and storage practices ensure maximum nutritional value and freshness without relying on artificial preservatives. Choose organic, non-GMO nuts and dried fruits when possible, as these align with the Paleo emphasis on avoiding modern agricultural chemicals and genetic modifications.

Store nuts in airtight containers in cool, dark places to prevent rancidity of their delicate oils. Refrigeration or freezing extends shelf life significantly, particularly for high-fat nuts like walnuts and pecans. Dried fruits should be stored in sealed containers away from moisture and heat to maintain texture and prevent spoilage.

Frequently Asked Questions about Dry Fruits on Paleo

Are cashews Paleo?

Cashews are generally considered Paleo because they are tree nuts rich in healthy fats, protein, and minerals, all of which align with the diet’s whole-food principles. While some very strict adherents question them due to their relation to the plant family that produces poison ivy, they are a widely accepted part of a standard Paleo diet.

Can I have trail mix on a Paleo diet?

Yes, but you must be very careful with store-bought versions. A Paleo-compliant trail mix would contain only nuts, seeds, and unsweetened, unsulphured dried fruit. Most commercial trail mixes contain peanuts, chocolate, or sugar-sweetened fruits and are not compliant. Learn how to make healthy and delicious homemade trail mixes that meet Paleo standards.

Is popcorn Paleo?

No, popcorn is not Paleo-compliant. Corn is a grain, and all grains are excluded from the Paleo diet. Therefore, popcorn is not Paleo-compliant.

How do I use dates as a sweetener in Paleo baking?

Dates are the most common sweetener in Paleo baking. You can soak pitted dates in hot water and then blend them into a smooth “date paste,” which can be used to sweeten brownies, muffins, and other treats.

What is the main benefit of eating nuts on a Paleo diet?

Nuts are a crucial part of the Paleo diet because they provide a dense source of healthy fats, moderate protein, fiber, and essential micronutrients. All in a whole-food package that aligns with the diet’s principles.

How much dried fruit can I eat daily on Paleo?

Limit dried fruit to 1-2 small pieces daily, treating them as natural candy rather than staple foods. Their concentrated sugar content can disrupt blood sugar stability and weight management goals if consumed in larger quantities.

Are all dried fruit processing methods Paleo-approved?

No, only naturally dried or dehydrated fruits without additives are Paleo-compliant. Avoid sulfur-treated, sugar-added, or oil-processed varieties. Natural sun-drying and low-temperature dehydration preserve the fruit’s integrity while maintaining Paleo standards.