Curated list
Best Mediterranean diet foods
Foods at the heart of the Mediterranean eating pattern — the diet with the strongest cardiovascular research base.
Why these
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
- 2. Salmon 235 kcal · 24.9g P · 4 oz fillet
- 3. Sardines (canned in water) 220 kcal · 26.5g P · 1 can (3.75 oz)
- 4. Cod 119 kcal · 26g P · 4 oz fillet
- 5. Canned tuna (in water) 165 kcal · 36.9g P · 1 can (5 oz)
- 6. Chickpeas (cooked) 269 kcal · 14.8g P · 1 cup cooked
- 7. Lentils (cooked) 230 kcal · 17.8g P · 1 cup cooked
- 8. Black beans (cooked) 227 kcal · 15.3g P · 1 cup cooked
- 9. Tomato 22 kcal · 1.1g P · 1 medium
- 10. Cucumber 19 kcal · 0.8g P · 1 cup sliced
- 11. Spinach 7 kcal · 0.9g P · 1 cup raw
- 12. Kale 33 kcal · 2.9g P · 1 cup chopped
- 13. Arugula 5 kcal · 0.5g P · 1 cup
- 14. Bell pepper 37 kcal · 1.2g P · 1 medium
- 15. Broccoli 32 kcal · 2.2g P · 1 cup chopped
- 16. Eggplant 21 kcal · 0.8g P · 1 cup cubed
- 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)
- 21. Walnuts 183 kcal · 4.2g P · 1 oz (7 halves)
- 22. Oatmeal (cooked) 166 kcal · 5.8g P · 1 cup cooked
- 23. Farro (cooked) 220 kcal · 9g P · 1 cup
- 24. Quinoa (cooked) 222 kcal · 8.1g P · 1 cup cooked
- 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
- 28. Figs (fresh) 37 kcal · 0.4g P · 1 medium
- 29. Pomegranate (seeds) 144 kcal · 3g P · 1 cup arils
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