Mediterranean Diet Food List

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Mediterranean Diet Food List

Mediterranean Diet Food List PDF read online or download for free from the link given at the bottom of this article.

This Mediterranean diet food list comprises 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. For starters, make sure you have a good quality extra virgin olive oil because almost all Mediterranean diet recipes start with olive oil.

The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions. Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted.

Mediterranean Diet Food List

Healthy Fats, Oils and Vinegars

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


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

Nuts and Seeds

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

Herbs and Spices

  • 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

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

Cheese and Fermented Dairy

  • Feta Cheese
  • Mozzarella
  • Parmesan
  • Ricotta
  • Yogurt


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

Whole Grains, Rice and Pasta

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

Grass Fed

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


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

Fish and Seafood

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


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

Mediterranean Diet Food List – How to Follow

  • Eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
  • Eat in moderation: poultry, eggs, cheese, and yogurt
  • Eat rarely: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods

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Added on 01 Dec, 2021 by Pradeep

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