Best Mediterranean diet foods
Foods at the heart of the Mediterranean eating pattern — the diet with the strongest cardiovascular research base.
Mediterranean is consistently top-ranked by health authorities for sustainability and cardiovascular outcomes. These are the staples.
29 top picks
- 🫒
1. Olive oil
124 kcal · 0g P · 1 tbsp
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2. Salmon
235 kcal · 24.9g P · 4 oz fillet
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3. Sardines (canned in water)
220 kcal · 26.5g P · 1 can (3.75 oz)
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4. Cod
119 kcal · 26g P · 4 oz fillet
- 🐟
5. Canned tuna (in water)
165 kcal · 36.9g P · 1 can (5 oz)
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6. Chickpeas (cooked)
269 kcal · 14.8g P · 1 cup cooked
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7. Lentils (cooked)
230 kcal · 17.8g P · 1 cup cooked
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8. Black beans (cooked)
227 kcal · 15.3g P · 1 cup cooked
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9. Tomato
22 kcal · 1.1g P · 1 medium
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10. Cucumber
19 kcal · 0.8g P · 1 cup sliced
- 🥬
11. Spinach
7 kcal · 0.9g P · 1 cup raw
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12. Kale
33 kcal · 2.9g P · 1 cup chopped
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13. Arugula
5 kcal · 0.5g P · 1 cup
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14. Bell pepper
37 kcal · 1.2g P · 1 medium
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15. Broccoli
32 kcal · 2.2g P · 1 cup chopped
- 🍆
16. Eggplant
21 kcal · 0.8g P · 1 cup cubed
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17. Zucchini
33 kcal · 2.4g P · 1 medium
- 🧀
18. Feta cheese
74 kcal · 3.9g P · 1 oz
- 🥣
19. Greek yogurt (plain, nonfat)
145 kcal · 24.5g P · 1 cup
- 🌰
20. Almonds (raw)
162 kcal · 5.9g P · 1 oz (~23 nuts)
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21. Walnuts
183 kcal · 4.2g P · 1 oz (7 halves)
- 🥣
22. Oatmeal (cooked)
166 kcal · 5.8g P · 1 cup cooked
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23. Farro (cooked)
220 kcal · 9g P · 1 cup
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24. Quinoa (cooked)
222 kcal · 8.1g P · 1 cup cooked
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25. Avocado
320 kcal · 4g P · 1 medium
- 🍊
26. Orange
62 kcal · 1.2g P · 1 medium
- 🍋
27. Lemon
24 kcal · 0.9g P · 1 medium
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28. Figs (fresh)
37 kcal · 0.4g P · 1 medium
- 🍇
29. Pomegranate (seeds)
144 kcal · 3g P · 1 cup arils
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