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130 Best Mediterranean Diet Foods List to Eat Now!

Mediterranean Diet Foods List

The Mediterranean Diet maintains its hegemony. For the fifth year in a row, the diet was named the “Best diet overall” by U.S. News, which published its best diet rankings for 2022 on January 4. That’s why we call the Mediterranean diet a King of diets. The Mediterranean Diet has also been named the best diet for diabetes, the best plant-based diet, and the easiest diet to follow. The Mediterranean Diet and the Ornish Diet are tied for first place in the category of the best heart-healthy diet. The DASH Diet and the Flexitarian Diet are tied for the second-best overall diet.

What is the Mediterranean Diet?

The Mediterranean diet is a way of eating that is traditional in the countries that surround the Mediterranean Sea. But this way of eating has also become popular in other parts of the world, including the United States.

The Mediterranean diet is more of an eating pattern that emphasizes plant-based foods, healthy fats, and moderate amounts of fish, poultry, dairy, and red meat. The diet also includes moderate amounts of wine, especially red wine.

The Mediterranean diet is also called shortly as med diet.

What are the health benefits of the Mediterranean Diet?

The Mediterranean eating routine might offer several types of medical advantages, including weight reduction, heart and cerebrum wellbeing, malignant growth avoidance, and diabetes anticipation and control, age-related memory loss. By following the Mediterranean eating regimen, you could keep that load off while staying away from an ongoing illness.

130 Best Mediterranean Diet List of Foods

130 Best Mediterranean foods list include,

  • Mediterranean Diet Vegetables
  • Mediterranean Diet Fruits
  • Mediterranean Diet Fish and Seafood 
  • Mediterranean Diet Poultry
  • Mediterranean Diet Whole Grains
  • Mediterranean Diet Nuts and seeds
  • Mediterranean Diet Dairy
  • Mediterranean Diet Legumes
  • Mediterranean Diet Healthy Fats
  • Mediterranean Diet Herbs and Spices
  • Mediterranean Diet Special/Optional.

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Mediterranean Diet Vegetables

More than 3 servings per day are Suggested.

The mediterranean diet focused on Plant-based foods. If you eat half a cup cooked, you should eat 1 cup raw.

All the vegetables include in Mediterranean Diet, including potatoes. 

You can eat them raw or cooked. The healthiest cooking methods are steamed, roasted, or sautéed in olive oil.

  1. Potatoes
  2. Tomatoes
  3. Onion
  4. Carrots
  5. Kale
  6. Bell pepper
  7. Broccoli
  8. Cucumbers
  9. Spinach
  10. Arugula
  11. Collard greens
  12. Swiss chard
  13. Celery
  14. Mushrooms
  15. Cauliflower
  16. Brussel sprouts
  17. Green Beans
  18. Eggplant
  19. Zucchini
  20. Squash
  21. Scallions
  22. Shallots
  23. Garlic
  24. Beets
  25. Artichokes
  26. Cabbage
  27. Fennel
  28. Leeks
  29. Asparagus
  30. Potatoes
  31. Sweet potatoes
  32. Turnips
  33. Yams

Mediterranean Diet Fruits

Fruits are 3 servings per day.

The best fruit is fresh fruit, which is high in vitamins, antioxidants, and other nutrients. 

     34. Apples
     35. Pears
     36. Bananas
     37. Oranges
    38. Lemons
    39. Strawberries
    40. Limes
    41. Grapefruit
    42. Avocados
    43. Clementines
    44. Grapes
    45. Dates
    46. Figs
    47. Cantaloupe
    48. Melon
    49. Peaches
    50. Apricots
    51. Plums
    52. Pomegranate
    53. Cherries
    54. Blueberries
    55. Raspberries
    56. Blackberries

Dr. Berg Icelandic Sea Kelp

Mediterranean Diet Fish and Seafood

Fish and seafood, 3 servings per week, Eat 3 to 4 ounces per serving suggested.

You can Grill, roast, steam, or bake according to the variety you use, ( I can see a cook in you!). 

I hope nothing more to say about the health benefits of Omega 3 fatty acids which you are going to benefit from these, I am happy to see my favorite salmon included in this list.

    57. Tuna
    58. Salmon 
    59. Shrimp
    60. Anchovies
    61. Sardines
    62. Mackerel
    63. Herring
    64. Trout
    65. Cod
    66. Barramundi
    67. Sea bass
    68. Octopus
    69. Crab
    70. Oysters
    71. Mussels
    72. Clams

Mediterranean Diet Poultry

Mediterranean Poultry, you can Eat baked, broiled, or grilled skinless white meat. Limit the consumption of red meats suggested, including beef, pork, veal, and lamb. 

    73. Chicken
    74. Duck
    75. Turkey
    76. Cornish game hens

Mediterranean Diet Whole Grains

Med diet Whole grains, 3 to 6 servings per day, 

1 serving may include, 1/2 cup cooked, 1 slice of bread, or 1 ounce of dry cereal.

    77. Whole oats
    78. Quinoa
    79. Brown rice
    80. Barley
    81. Buckwheat
    82. Corn
    83. Whole-grain bread
    84. Pita bread
    85. Pasta 
    86. Couscous
    87. Farro
    88. Bulgur


Mediterranean Diet Nuts and seeds

Med diet nuts, minimum 3 servings per week, 

1 serving includes 1 ounce or 1/4 cup

or 2 Tablespoons nut butter. 

Nuts and seeds are high in protein, vitamins, and minerals, as well as heart-healthy fats.

    89. Almonds
    90. Walnuts
    91. Hazelnuts
    92. Macadamia nuts
    93. Cashews
    94. Pine nuts
    95. Pistachios
    96. Sesame seeds
    97. Sunflower seeds
    98. Pumpkin seeds

Mediterranean Diet Dairy

In med diet dairy, you can have fat-free or low-fat dairy products. Cheese can be natural, light, or part-skim.

      99. Cheese
    100. Greek yogurt
    101. Eggs – Chicken
    102. Eggs – Quail
    103. Eggs – Duck
    104. Milk

Mediterranean Diet Legumes

Med diet Legumes, (Beans and lentils), 3 servings per week suggested, 1 serving is half a cup. Legumes are a good source of plant-based protein, potassium, iron, and other nutrients.



Mediterranean Diet Healthy Fats

Med diet healthy fats suggested serving at least 1 Tbsp per day

and not more than 4 Tablespoons per day. 

Extra virgin olive oil is an essential component of the Mediterranean diet.

    109.Extra virgin olive oil
    111.Avocado Oil


Mediterranean Diet Herbs and Spices

Med diet herbs and spices are an essential component of a Mediterranean diet. Natural seasonings provide aroma, color, and flavor, but also add nutrients and health benefits.

   116.Bay leaf

Mediterranean Diet Foods List red wine
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Mediterranean Diet Special/Optional

You may read much news about the health benefits of drinking red wine in moderation when it comes to a portion of food in the Med diet you will be happy I knew. Women should limit themselves to one serving per day, while men should limit themselves to two. 1 glass is 3.5 ounces. 

129.Red wine


From this 130 Best Mediterranean foods list, which one you are going to eat today?.

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