A Detailed Mediterranean Diet Food List
On the Mediterranean diet, you’ll rely heavily on the following foods and limit those that are processed. Examples of processed foods include cold cuts and sausage (and other processed meats), salty packaged snacks like potato chips and crackers, and prepared sweets like cookies, cake, and candy.
You may choose to drink a little red wine and eat some dark chocolate.
While you don’t have to count calories on the Mediterranean diet, we’ve included nutrition information for the following foods for your reference.
Olive Oil
Per tablespoon serving119 calories, 0 grams (g) protein, 13.5g fat, 2gsaturated fat, 10g monounsaturated fat, 0gcarbohydrate, 0gfiber, 0g sugar
BenefitsReplacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower therisk of heart diseaseby 19 percent, according to research.
Tomatoes
Per 1 cup (chopped) serving32 calories, 1.6g protein, 0g fat, 7g carbohydrates, 2g fiber, 5g sugar
BenefitsThey pack lycopene, a powerful antioxidant that is associated with a reduced risk of some cancers, likeprostateand breast. Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition.
Salmon
Per 1 small fillet130 calories, 21g protein, 4.5g fat, 0g carbohydrates, 0g fiber
BenefitsThe fatty fish is a major source of omega-3 fatty acids. For good heart health, eat at least two fish meals per week, particularly fatty fish like salmon.
Walnuts
Per 1 oz (14 halves) serving185 calories, 4g protein, 18.5g fat, 2g saturated fat, 3g monounsaturated fat, 13g polyunsaturated fat, 4g carbohydrate, 2g fiber, 1g sugar
BenefitsRich in heart-healthy polyunsaturated fats, these nuts may also favorably impact your gut microbiome (and thus improvedigestive health), as well aslower LDL cholesterol, according to a small study that included 18 healthy adults.
Chickpeas
Per 1 cup serving210 calories, 11g protein, 4g fat, 35g carbohydrate, 10g fiber
BenefitsThe main ingredient in hummus, chickpeas are a good source of fiber, which brings digestive health and weight loss benefits, as well as iron, zinc, folate, and magnesium.
Arugula
Per 1 cup serving5 calories, 0.5g protein, 0g fat, 1g carbohydrate, 0g fiber, 0g sugar
BenefitsLeafy greens, like arugula, are eaten in abundance under this eating approach. Mediterranean-like diets that include frequent (more than six times a week) consumption of leafy greens have been shown to reduce the risk of Alzheimer’s disease, according to a study.
Pomegranate
Per½ cup serving (arils)72 calories, 1.5g protein, 1g fat, 16g carbohydrates, 4g fiber, 12g sugar
BenefitsThis fruit, in all its bright red glory, packs powerful polyphenols that act as an antioxidant and anti-inflammatory. It’s been suggested thatpomegranates have anticancer properties, too, according to research.
Lentils
Per½ cup serving116 calories, 9g protein, 0g fat, 20g carbohydrate, 8g fiber, 2g sugar
BenefitsOne small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent.
Farro
Per¼ cup (uncooked) serving190 calories, 6g protein, 1g fat, 38g carbohydrate, 5g fiber, 0g sugar
BenefitsWhole grains like farro are a staple of this diet. This grain offers a stellar source of satiating fiber and protein. Whole grains are associated with a reduced risk of a host of diseases, like stroke, type 2 diabetes, heart disease, andcolorectal cancer.
Greek Yogurt
Per 7 oz container (low-fat plain)146 calories, 20g protein, 4g fat, 2g saturated fat, 1g monounsaturated fat, 0g polyunsaturated fat, 8g carbs, 0g fiber, 7g sugar
BenefitsDairy is eaten in limited amounts, but these foods serve to supply an excellent source of calcium. Opting for low- or nonfat versions decreases the amount of saturated fat you’re consuming.
Learn More About What to Eat and Avoid on the Mediterranean Diet
