The Complete Mediterranean Diet Food List

The Mediterranean diet is one of the healthiest diets in the world. It is also not just about eating healthy foods, but also about enjoying them. This diet includes a variety of delicious and nutritious foods, including fruits, vegetables, whole grains, legumes, seafood, olive oil, and more.

We’ve compiled this Mediterranean diet food list with over 100 of the most common and available foods in the Mediterranean Diet. If you’re looking to incorporate more healthy foods into your diet, this list is a perfect resource for you.

Introduction to the Mediterranean Diet

The Mediterranean diet is more than just a way of eating, it’s a lifestyle rooted in the traditional habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This centuries-old eating pattern is inspired by the daily lives of people who have long enjoyed vibrant health and longevity. At its core, the Mediterranean diet emphasizes plant-based foods, healthy fats, and whole grains, while limiting saturated fats, highly processed foods, and added sugars.

Unlike restrictive diets, the Mediterranean diet encourages you to savor a wide variety of delicious, wholesome foods. Meals are centered around fresh vegetables, fruits, legumes, nuts, and seeds, with extra virgin olive oil as the primary source of healthy fat. Whole grains like brown rice and whole wheat bread are staples, providing lasting energy and essential nutrients. The Mediterranean diet also values the importance of sharing meals, socializing, and staying active, making healthy eating a joyful, sustainable part of everyday life.

Extensive research has shown that following the Mediterranean diet can lead to numerous health benefits, including a lower risk of heart disease, cardiovascular diseases, and chronic diseases. This eating pattern supports overall well-being and is recognized worldwide for its positive impact on public health.

Key Components of the Mediterranean Diet

What makes the Mediterranean diet stand out among the healthiest diets in the world? It’s the focus on whole, unprocessed foods from every food group, enjoyed in balanced, moderate amounts. The foundation of the Mediterranean diet includes whole grains like whole grain bread, brown rice, quinoa, and whole wheat bread, which provide fiber and essential nutrients. Fresh fruits and vegetables—think leafy greens, raw veggies, and a rainbow of fresh fruits—are enjoyed daily, adding flavor, color, and antioxidants to every meal.

Healthy fats are a cornerstone of the Mediterranean diet, with extra virgin olive oil and olives used generously in cooking and salads. These heart healthy fats replace saturated fats and unhealthy oils found in other diets, supporting heart health and overall wellness. Dairy products such as plain Greek yogurt and feta cheese are included in moderate amounts, offering protein and calcium without overloading on saturated fat.

Lean proteins, including poultry, fish, and legumes, are favored over red meat, while red wine is enjoyed in moderation, often with meals and in the company of friends and family. This balanced approach to food groups, combined with the use of fresh herbs and spices, makes the Mediterranean diet both delicious and effective for long-term health.

Our Mediterranean diet food list is your go-to guide for healthy eating, making it easy to fill your kitchen with nutritious foods that support your well-being. The list features a wide variety of Mediterranean diet foods, including whole grains like brown rice and whole wheat bread, fresh fruits and vegetables, nuts and seeds, and lean proteins such as poultry, fish, and legumes. Healthy fats, especially extra virgin olive oil, are highlighted as essential for both flavor and health benefits.

You’ll also find moderate amounts of dairy products like plain Greek yogurt and feta cheese, all carefully selected to help you reduce your risk of heart disease, cardiovascular diseases, and chronic diseases. This Mediterranean diet food list is designed for quick reference, so you can make healthy choices every day and enjoy the Mediterranean diet’s benefits with ease.

Recognized by the World Health Organization as a model for healthy eating, the Mediterranean diet is one of the healthiest diets you can follow. By using our comprehensive food list, you’ll be able to enjoy a variety of healthy foods, maintain healthy blood sugar levels, and support your heart and overall health for years to come.

This Mediterranean diet food list is available as a PDF file, and I recommend printing it out and putting it on your fridge. You will always have inspiration to eat these healthy foods whenever you go into the fridge. 

If you’re looking for recipes to make with these foods, check out our extensive collection of Mediterranean Diet Recipes.

Healthy Fats, Oils and Vinegars

• Extra virgin olive oil
• Olives
• Balsamic Vinegar
• Red Wine Vinegar

For starters, make sure you have a good quality extra virgin olive oil because almost all Mediterranean diet recipes start with olive oil. Healthy oils, such as olive oil and other minimally processed plant oils, are a key component of the Mediterranean diet, providing beneficial monounsaturated fats that support heart health. You’ll want to get an extra virgin olive oil that is first pressed and really extra virgin. To test if it’s a good quality extra virgin olive oil, drink a teaspoon of the oil and wait ten seconds.

You should get a peppery burn in the back of your throat, which means it is highly anti-inflammatory. Only high-quality extra virgin olive oils will give the peppery burn, which means they are fresh, and produced from the first pressing of the olives.

Vegetables

After you have good oil, next is making foods that use lots of fresh vegetables, dark leafy greens, and beans and legumes. Here is list of all the vegetables you can eat on the Mediterranean Diet:

• Onions
• Garlic
• Potatoes
• Artichokes
• Zucchini
• Eggplant
• Squash
• Corn
• Cucumbers
• Broccoli
• Cauliflower
• Mushrooms
• Beets
• Carrots
• Celery
• Peppers
• Fennel
• Cabbage
• Leeks

If you use canned or frozen vegetables, always check the food labels to avoid products with added sugar.

Nuts and Seeds

Nuts and seeds are a great source of healthy fats, protein, and fiber. As important plant foods, they’re also a key part of the Mediterranean diet food list. Here are some of the most common nuts and seeds you can add to your Mediterranean cuisine:

• Pine Nuts
• Walnuts
• Almonds
• Chesnuts
• Sesame Seeds
• Pumpkin Seeds
• Sunflower Seeds
• Tahini

Herbs and Spices

Herbs and spices are a great way to add flavor to your food without adding any extra calories. They’re also packed with antioxidants and other health-promoting compounds.

• Parsley
• Oregano
• Basil
• Dill
• Thyme
• Sage
• Rosemary
• Mint
• Bay Leaves
• Salt
• Pepper
• Cumin
• Ginger
• Turmeric
• Saffron
• Paprika
• Cinnamon
• Cloves
• Red Pepper Flakes

Beans and Legumes

Beans and legumes are great sources of protein, fiber, vitamins and minerals. Including beans and legumes in your diet may help reduce the risk of chronic disease, such as heart disease and diabetes. They’re also very versatile and can be used in a variety of recipes.

• Lentils
• Split Peas
• Broad Beans
• Chickpeas
• Kidney Beans
• Green Beans
• Black Beans
• Black Eyed Beans

Cheese and Fermented Dairy

Cheese and fermented dairy are staples in the Mediterranean diet. They’re a great source of protein, calcium, and other nutrients. Just keep in mind that cheese is also high in fat, so it should be eaten in moderation.

• Feta Cheese
• Mozzarella
• Parmesan
• Ricotta
• Yogurt

Greens

Greens are packed with vitamins, minerals, and antioxidants. They’re also very versatile and can be used in a variety of recipes.

• Spinach
• Arugula
• Lettuce
• Kale
• Purslane
• Broccoli Rabe
• Beet Greens
• Collard Greens
• Dandelion Greens
• Mustard Greens
• Turnip Greens

Whole Grains, Rice and Pasta

Whole grains should always be used instead of processed grains and white flour bread. The flavor of these fresh ingredients is enhanced by extra virgin olive oil.

Whether raw on a salad, sautéed, baked, or even deep-fried, it is used for all cooking purposes in the Mediterranean diet. When you’re shopping for these foods, avoid any “diet, lite, low-calorie, and low-fat” products.

• Whole Wheat
• Bulgur Wheat
• Quinoa
• Rice
• Orzo
• Pasta
• Barley

Grass-fed

Although you don’t need to eat meat every day, it is still a part of the Mediterranean diet food list. When choosing meat, make sure to choose lean cuts of grass-fed beef, pork, and lamb. Grass-fed meat is higher in healthy omega-3 fatty acids and antioxidants than grain-fed meat.

• Grass Fed Beef
• Grass Fed Pork
• Grass Fed Chicken
• Organic Eggs

Fruits

• Grapes
• Tomatoes
• Lemons
• Oranges
• Grapefruit
• Apricots
• Apples
• Pears
• Pomegranate
• Cherries
• Avocado
• Watermelon
• Honeydew
• Peaches
• Strawberries
• Figs
• Kiwi

Fish and Seafood

Fish and seafood are excellent sources of protein, omega-3 fatty acids, and other nutrients.

• Sardines and Anchovies
• Salmon
• Sea Bass
• Cod
• Halibut
• Tuna
• Mussels and Clams
• Shrimps and Prawns

Drinks

• Water
• Coffee
• Tea
• Wine
• Moonshine
• Fresh Juice

Coffee is drunk all day long and is a social event. A coffee with friends can last up to 3 hours. People of the Mediterranean drink caffeinated coffee past 9 p.m. and rarely drink decaf. The usually stay out very late and early into the morning socializing, so a coffee this late isn’t strange to them.

Wine is very important and is drunk with lunch and dinner. Red wine is preferred over white because of its anti-oxidants, but white is widely consumed as well. The Mediterranean diet recommends enjoying a moderate amount of red wine with meals.

Another thing that is drunk every day is local aperitifs, such as raki (moonshine), ouzo, tsipouro, and many others, depending on the country. These are usually served with dessert and the Mediterranean people believe that these aperitifs help with digestion.

You might be wondering: If the people are drinking this much, how can this be healthy? For starters, they always have alcohol with food. Sipping slowly and enjoying the wine over a 2-3 hour meal is how they savor and appreciate their wine.

They are also drinking in a social way with friends and family, where getting drunk is not socially acceptable. Since ancient Greek times, the people in the Mediterranean have drunk socially and looked down upon getting embarrassingly drunk in the presence of friends and family.

It is all about socializing with good people and food, and not abusing the alcohol. Drinking in this way actually improves your health and overall well-being.

If you don’t drink, don’t worry, the health benefits of alcohol can be found by drinking grape juice, eating grapes or exercising. There are plenty of people in the Mediterranean who don’t drink at all.