What Is Whole Food?
The term “whole food” is often used when talking about food and healthy eating.
Fruits, vegetables, beans, lentils, whole grains, nuts, seeds, eggs, fish, and some fresh meats are examples of foods that can fit into a whole-food eating pattern.
But what exactly is a whole food?
There is no single universal definition that applies to every food.
In general, whole foods are foods that are close to their original form and have undergone relatively little processing.
Understanding what whole foods are can make it easier to compare different foods and build varied everyday meals.
What Is a Whole Food?
A whole food is generally a food that remains relatively close to its natural or original form.
Examples include:
- Apples
- Bananas
- Carrots
- Potatoes
- Beans
- Lentils
- Oats
- Brown rice
- Nuts
- Seeds
- Eggs
- Fish
Whole foods can still be washed, cut, frozen, dried, cooked, or otherwise prepared.
Being processed does not automatically mean that a food is no longer useful or nutritious.
Are Whole Foods the Same as Unprocessed Foods?
Not necessarily.
The term “whole food” is commonly used to describe foods that have undergone relatively little processing.
However, food processing exists on a spectrum.
For example:
Apple → sliced apple → applesauce → apple juice
These foods are all made from apples, but they have different levels of processing and different nutritional characteristics.
Similarly:
Oats → oatmeal → oat-based packaged snack
can involve different levels of processing.
This is why it is more useful to look at the complete food rather than simply labeling foods as “processed” or “unprocessed.”
What Are Examples of Whole Foods?
Many foods can fit into a whole-food eating pattern.
Examples include:
Fruits
- Apples
- Bananas
- Oranges
- Mangoes
- Berries
- Grapes
Vegetables
- Broccoli
- Carrots
- Spinach
- Tomatoes
- Cabbage
- Sweet potatoes
Legumes
- Beans
- Lentils
- Chickpeas
- Peas
- Soybeans
Grains
- Oats
- Brown rice
- Barley
- Whole wheat
- Quinoa
Nuts and Seeds
- Almonds
- Peanuts
- Walnuts
- Chia seeds
- Pumpkin seeds
Animal Foods
- Eggs
- Fish
- Chicken
- Meat
- Milk
The exact foods included can vary depending on personal preferences and dietary patterns.
Are Fruits Whole Foods?
Yes.
Fresh fruits are generally considered whole foods because they remain relatively close to their original form.
Examples include:
- Apples
- Oranges
- Bananas
- Mangoes
- Papaya
- Pineapple
Frozen fruit without added ingredients can also be a convenient option.
Fruit can be eaten on its own or added to meals such as oatmeal, yogurt, salads, or smoothies.
Are Vegetables Whole Foods?
Yes.
Fresh vegetables are commonly considered whole foods.
Examples include:
- Broccoli
- Cabbage
- Spinach
- Carrots
- Tomatoes
- Cucumbers
- Pumpkin
- Eggplant
Frozen vegetables without substantial added ingredients can also be useful.
Cooking vegetables changes their texture and can affect some nutrients, but cooking does not automatically make them an unhealthy food.
Are Beans and Lentils Whole Foods?
Beans and lentils can fit very well into a whole-food eating pattern.
Examples include:
- Kidney beans
- Black beans
- Chickpeas
- Green lentils
- Red lentils
- Soybeans
Dried beans and lentils require preparation before eating.
Canned versions can also be convenient.
When buying canned beans, you can compare products based on:
- Sodium
- Added ingredients
- Serving size
- Preparation method
Some canned beans can be rinsed before use to reduce some of the sodium on their surface.
Are Whole Grains Whole Foods?
Whole grains can fit into a whole-food eating pattern.
Examples include:
- Oats
- Brown rice
- Barley
- Whole wheat
- Quinoa
- Buckwheat
Whole grains retain the main components of the grain kernel.
However, whole grain foods can also be processed into products such as bread, crackers, and cereals.
Therefore, “whole grain” and “whole food” are related terms, but they do not mean exactly the same thing.
Are Nuts and Seeds Whole Foods?
Nuts and seeds can be considered whole foods, particularly when they contain few added ingredients.
Examples include:
- Almonds
- Walnuts
- Peanuts
- Cashews
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flaxseeds
Different nuts and seeds provide different amounts of nutrients.
Products such as flavored or sugar-coated nuts may contain additional ingredients, so checking the label can be useful.
Are Eggs Whole Foods?
Eggs are minimally processed foods and can fit into a whole-food eating pattern.
They can be prepared in many ways, including:
- Boiled
- Poached
- Scrambled
- Fried
- Baked
The overall nutritional profile of a meal also depends on what is added during preparation.
For example, cooking an egg with vegetables creates a different meal from an egg-based dish with large amounts of added salt or other ingredients.
Is Meat a Whole Food?
Fresh or minimally processed meat can fit into a whole-food eating pattern.
Examples include:
- Fresh chicken
- Fresh beef
- Fresh pork
- Fresh lamb
However, processed meat products are different.
Examples include:
- Sausages
- Bacon
- Ham
- Some deli meats
These products can contain additional ingredients and undergo different processing methods.
The distinction is useful when comparing different foods.
Is Fish a Whole Food?
Fresh or frozen fish can fit into a whole-food eating pattern.
Examples include:
- Salmon
- Sardines
- Tuna
- Mackerel
- Cod
- Local freshwater fish
Fish can be prepared by:
- Steaming
- Baking
- Grilling
- Poaching
- Pan-cooking
The preparation method and additional ingredients can change the nutritional profile of the final meal.
Is Milk a Whole Food?
Milk is minimally processed, although it can undergo processing such as pasteurization and homogenization.
It may also be fortified with certain nutrients depending on the product.
This illustrates an important point:
Processing does not automatically make a food unhealthy.
Food processing can improve safety, storage, convenience, and consistency.
Is Frozen Food a Whole Food?
Freezing itself does not automatically make a food unhealthy.
Frozen fruits and vegetables can remain relatively close to their original form.
For example:
Frozen peas
Frozen berries
Frozen spinach
can all be convenient foods.
However, some frozen meals contain many additional ingredients.
When buying frozen products, check:
- Ingredient list
- Sodium
- Added sugars
- Serving size
- Overall nutritional information
Is Canned Food a Whole Food?
Some canned foods can fit into a whole-food eating pattern.
Examples include:
- Canned beans
- Canned tomatoes
- Canned vegetables
- Canned fish
- Canned fruit
The ingredients and preparation methods vary.
Some canned foods contain added:
- Salt
- Sugar
- Sauces
- Oils
Reading the label can help you compare different products.
Is Rice a Whole Food?
Rice can be eaten in different forms.
Brown rice is a whole grain.
White rice is a refined grain.
Both can be prepared as staple foods in many cuisines.
Rice can be combined with vegetables, beans, eggs, fish, meat, tofu, or other ingredients to create a complete meal.
The type of rice is one part of the overall meal.
Is Bread a Whole Food?
Bread is generally more processed than foods such as whole fruits, vegetables, or grains.
However, bread can still be part of a varied eating pattern.
Bread products can differ considerably.
Some are made primarily from whole wheat or other whole grains, while others are made from refined flour.
When comparing bread, you can check:
- Ingredient list
- Whole grain ingredients
- Fiber
- Sodium
- Added sugars
- Serving size
The term “bread” alone does not tell you everything about its nutritional composition.
Is Peanut Butter a Whole Food?
Peanuts themselves are whole foods.
Peanut butter is made by processing peanuts into a spreadable form.
Some peanut butter products contain mainly peanuts, while others may contain:
- Added sugar
- Salt
- Oils
- Other ingredients
Therefore, peanut butter is an example of how processing exists on a spectrum.
A simple ingredient list can make it easier to understand what is in the product.
Is Tofu a Whole Food?
Tofu is made from soybeans and involves processing.
It is therefore not an unprocessed food in the strictest sense.
However, tofu can still be part of a nutritious eating pattern.
It can be used in:
- Stir-fries
- Soups
- Rice dishes
- Salads
- Noodle dishes
This is another reason not to treat “processed” as automatically meaning “bad.”
Is Yogurt a Whole Food?
Yogurt is made by fermenting milk with bacterial cultures.
It therefore undergoes processing.
Plain yogurt can still be a useful food and can fit into many different eating patterns.
Flavored yogurt products may contain additional ingredients such as:
- Added sugar
- Fruit preparations
- Flavorings
- Thickeners
Checking the label can help you compare different products.
Is Fermented Food a Whole Food?
Not necessarily.
Fermented foods can range from relatively simple foods to more processed products.
For example:
- Plain yogurt
- Kimchi
- Sauerkraut
- Tempeh
- Miso
are all fermented foods, but they have different ingredients and preparation methods.
“Fermented” describes a food-making process.
“Whole food” describes how close a food is to its original form.
The two terms therefore should not be treated as interchangeable.
What Is the Difference Between Whole Food and Processed Food?
The main difference relates to the degree and type of processing.
Whole foods are generally closer to their original form.
Processed foods may have been changed through methods such as:
- Cooking
- Grinding
- Milling
- Canning
- Freezing
- Fermenting
- Drying
- Adding ingredients
Some processing methods are simple and useful.
For example, freezing vegetables can make them easier to store and use.
Other foods may contain many added ingredients and undergo more extensive processing.
Is Processed Food Always Unhealthy?
No.
This is one of the most important points to understand.
Processing is a broad term.
Foods can be processed for many reasons, including:
- Improving food safety
- Extending shelf life
- Making food easier to prepare
- Improving texture
- Creating new food products
- Adding nutrients
- Making foods more convenient
For example, pasteurized milk, frozen vegetables, canned beans, and plain yogurt all involve processing.
Therefore, the presence of processing alone does not determine the nutritional quality of a food.
What Is a Whole-Food Diet?
A whole-food diet generally emphasizes foods that are relatively close to their original form.
It may include:
- Fruits
- Vegetables
- Beans
- Lentils
- Whole grains
- Nuts
- Seeds
- Eggs
- Fish
- Meat
- Dairy
The exact combination depends on the person’s dietary preferences.
A whole-food eating pattern does not necessarily require eliminating every processed food.
Do You Have to Eat Only Whole Foods?
No.
There is no need to make every food choice perfectly “whole.”
Most people eat a combination of foods with different levels of processing.
For example, someone might eat:
Oatmeal for breakfast.
A sandwich for lunch.
Rice, vegetables, and fish for dinner.
Yogurt and fruit as a snack.
Different foods can fit into the same overall eating pattern.
How Can You Eat More Whole Foods?
You can start with simple changes.
Add More Fruits
Keep fruit available for breakfast or snacks.
Add More Vegetables
Include vegetables in lunch and dinner.
Choose Whole Grains
Try oats, brown rice, barley, or whole wheat products.
Include Legumes
Add beans, lentils, or chickpeas to soups, salads, and main meals.
Use Nuts and Seeds
Add small amounts to oatmeal, yogurt, or salads.
Cook More Often
Preparing meals at home can give you more control over ingredients.
You do not need to change everything at once.
What Does a Whole-Food Meal Look Like?
A whole-food meal can be very simple.
Example 1
Brown rice + vegetables + grilled fish.
Example 2
Oatmeal + banana + nuts.
Example 3
Lentils + vegetables + whole grain bread.
Example 4
Tofu + vegetables + rice.
Example 5
Yogurt + fruit + seeds.
The goal is not to make meals complicated.
Whole foods can fit naturally into familiar meals.
Can Whole Foods Be Affordable?
Yes.
Whole-food choices do not always need to be expensive.
Some affordable options include:
- Rice
- Oats
- Potatoes
- Bananas
- Seasonal vegetables
- Beans
- Lentils
- Eggs
- Canned fish
Prices vary by location and season.
Buying foods that are commonly available locally can also make it easier to build affordable meals.
Are Whole Foods Always Better Than Packaged Foods?
Not automatically.
Packaged foods can offer useful advantages such as:
- Convenience
- Longer shelf life
- Easy storage
- Consistent portions
- Food safety
For example, canned beans and frozen vegetables can make meal preparation easier.
Instead of avoiding packaged foods completely, consider what is inside the package and how the food fits into your overall eating pattern.
How Should You Read Labels When Choosing Whole Foods?
For packaged products, start with the ingredient list.
Then look at the nutrition information.
You can compare:
- Serving size
- Fiber
- Sodium
- Added sugars
- Saturated fat
- Protein
You do not need to memorize every number.
The goal is simply to understand what you are buying and compare similar products when useful.
What Are the Benefits of Eating More Whole Foods?
Whole foods can provide a variety of nutrients depending on the food.
For example:
Fruits and vegetables can provide vitamins, minerals, fiber, and other plant compounds.
Whole grains can provide carbohydrates, fiber, and other nutrients.
Beans and lentils can provide protein, carbohydrates, fiber, and minerals.
Nuts and seeds can provide protein, fats, fiber, and minerals.
Eggs, fish, meat, and dairy provide different combinations of protein and other nutrients.
The benefits depend on the specific foods included.
Can Whole Foods Provide Enough Variety?
Yes.
There are many different types of whole and minimally processed foods.
You can vary meals by changing:
- Fruits
- Vegetables
- Grains
- Legumes
- Protein sources
- Nuts
- Seeds
For example, rice can be paired with different vegetables and proteins throughout the week.
This can create variety without requiring completely different meals every day.
Do Whole Foods Need to Be Organic?
No.
Organic and whole food are different concepts.
“Organic” describes how certain foods are produced under specific standards.
“Whole food” generally describes how close a food is to its original form.
A conventional apple can be a whole food.
An organic packaged snack can still be a highly processed food.
These terms should not be treated as interchangeable.
Do Whole Foods Need to Be Homemade?
No.
Whole foods can be purchased ready to use.
Examples include:
- Fresh fruit
- Fresh vegetables
- Nuts
- Seeds
- Eggs
- Plain yogurt
- Frozen vegetables
- Canned beans
Homemade meals can make it easier to control ingredients, but not every whole-food choice needs to be prepared from scratch.
How Do You Start Eating More Whole Foods?
Start with foods you already enjoy.
For example:
Step 1
Add one fruit to breakfast.
Step 2
Add a vegetable to lunch or dinner.
Step 3
Try oats or another whole grain.
Step 4
Include beans, lentils, eggs, fish, tofu, or another protein source.
Step 5
Gradually increase variety.
The goal is not perfection.
A practical eating pattern is one that fits your lifestyle and can be maintained over time.
Common Misunderstandings About Whole Foods
Misunderstanding 1: Whole food means completely unprocessed
Not necessarily.
Some foods can be processed while remaining relatively close to their original form.
Misunderstanding 2: All processed foods are unhealthy
Not necessarily.
Processing includes many different methods.
Misunderstanding 3: Whole foods must be expensive
Not always.
Many basic whole foods are affordable.
Misunderstanding 4: Whole foods must be organic
Organic and whole food describe different characteristics.
Misunderstanding 5: You must eat only whole foods
There is no need for an all-or-nothing approach.
The Simple Takeaway
Whole foods are generally foods that remain relatively close to their original form.
Remember:
- Fruits and vegetables are common examples of whole foods.
- Beans, lentils, nuts, and seeds can also fit into a whole-food eating pattern.
- Whole grains are one type of food that can be included.
- Processing does not automatically make a food unhealthy.
- Frozen and canned foods can still be useful choices.
- Whole food and organic food are not the same thing.
- Whole food and unprocessed food are not always identical terms.
- You do not need to eat only whole foods.
- Packaged foods can still fit into a varied eating pattern.
- Reading ingredient and nutrition labels can help when comparing products.
- A varied eating pattern is more important than achieving perfect food choices.
Whole foods do not have to make eating complicated.
They can simply be familiar foods such as fruits, vegetables, grains, beans, nuts, seeds, eggs, fish, and other foods that fit naturally into everyday meals.
Sources & Further Reading
Harvard T.H. Chan School of Public Health — The Nutrition Source
General information about whole foods, healthy eating patterns, fruits, vegetables, whole grains, and other food groups.
U.S. Department of Agriculture
General dietary guidance and information about food groups and building varied eating patterns.
U.S. Food and Drug Administration
General information about food labeling, ingredients, and nutrition information.