What are the most popular foods in a Mediterranean diet?
Are you following a Mediterranean diet? It emphasizes the consumption of fruits, vegetables, whole grains, legumes, nuts, and healthy fats, primarily from olive oil. The diet includes moderate amounts of fish and poultry, while red meat and sweets are consumed sparingly. Check out the most popular foods in Mediterranean diet ranked by votes.
1
Brown rice
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38
Brown rice is a whole grain often used in Mediterranean cuisine as a base for pilafs, salads, or as a side dish. It’s high in fiber and provides a nutty flavor and chewy texture.
2
Shrimp
538
101
Shrimp is a popular seafood in the Mediterranean diet, often grilled, sautéed, or added to pasta dishes. It is high in protein and low in fat, making it a healthy option for heart health.
3
Salmon
484
53
Rich in omega-3 fatty acids, salmon is a heart-healthy fish often grilled or baked in Mediterranean cuisine. It’s known for its rich flavor and numerous health benefits.
4
Tomatoes
490
71
Tomatoes are a cornerstone of Mediterranean diets, often used fresh in salads, sauces, or roasted. They are high in vitamin C and lycopene, an antioxidant linked to cancer prevention.
5
Spinach
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58
Spinach is rich in iron, vitamins A and C, and is a staple leafy green in Mediterranean salads, pastas, and soups. It’s a versatile vegetable that adds nutrients and color to any dish.
6
Turkey
430
36
Turkey, a lean source of protein, is often roasted or grilled in Mediterranean cuisines. It’s a healthier alternative to red meats and is commonly served with fresh herbs and vegetables.
7
Chamomile tea
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127
Chamomile tea is known for its calming properties and is frequently consumed in Mediterranean countries as a digestive aid and relaxing beverage.
8
Oregano
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130
Oregano is a flavorful herb that’s widely used in Mediterranean cooking. It pairs well with grilled meats, salads, and vegetable dishes, adding a peppery, aromatic flavor.
9
Walnuts
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168
Walnuts are a rich source of omega-3 fatty acids and antioxidants. They are often added to Mediterranean salads, pastries, or consumed as a snack to support heart health.
10
Artichokes
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34
Artichokes are high in fiber and antioxidants and are often steamed, grilled, or used in Mediterranean salads. They provide a nutty, slightly sweet flavor and are prized for their health benefits.
11
Basil
365
36
Basil is a fragrant herb commonly used in Mediterranean cooking. It’s added to salads, sauces, and meats for a fresh, aromatic flavor. It’s also known for its anti-inflammatory and antioxidant properties.
12
Goat cheese
485
156
Goat cheese is a creamy, tangy cheese commonly used in Mediterranean salads, pastas, and spreads. It’s lower in fat than cow’s cheese and is a great source of protein and calcium.
13
Olives
413
95
Olives are a quintessential part of Mediterranean diets, often eaten as a snack or included in salads, tapenade, and Mediterranean spreads. They provide healthy fats and are rich in antioxidants.
14
Garlic
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31
Garlic is essential in Mediterranean cuisine, offering a strong, pungent flavor to dishes. It’s known for its health benefits, including boosting immune function and lowering blood pressure.
15
Olive oil
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60
Olive oil is a staple in Mediterranean cooking, used for everything from dressings to frying. It’s rich in monounsaturated fats and antioxidants, offering heart health benefits and contributing to the Mediterranean lifestyle.
16
Dates
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127
Dates are a sweet and nutrient-rich fruit commonly eaten as a snack or in desserts. They are high in fiber, potassium, and antioxidants, making them a healthy addition to the Mediterranean diet.
17
Cinnamon
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154
A fragrant spice commonly used in Mediterranean cooking, cinnamon adds warmth and depth to dishes. It's also known for its antioxidant properties and can help regulate blood sugar levels.
18
Chicken
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73
A lean source of protein in Mediterranean diets, chicken is versatile and often grilled or roasted. It is typically seasoned with herbs like oregano and lemon for flavor.
19
Bulgur
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106
A whole grain made from cracked wheat, bulgur is high in fiber and commonly used in Mediterranean salads, soups, and pilafs. It’s known for being easy to cook and very nutritious.
20
Oranges
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63
Rich in vitamin C, oranges are a common fruit in Mediterranean diets. They're enjoyed fresh or juiced, often paired with salads or desserts, and are known for boosting immune health.
21
Bell peppers
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108
Bell peppers, often roasted or grilled, are rich in vitamins A and C. They add color and flavor to Mediterranean dishes like salads, sauces, and stews.
22
Kale
367
85
A nutrient-dense leafy green, kale is high in vitamins K, A, and C. It’s commonly used in Mediterranean salads, soups, and as a garnish.
23
Mint tea
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49
Popular in Mediterranean countries, mint tea is soothing and aids digestion. It’s made by steeping fresh mint leaves in hot water, offering a refreshing and cooling beverage.
24
Sardines
417
144
A fatty fish rich in omega-3 fatty acids, sardines are often grilled or eaten in salads. They are great for heart health and provide a sustainable source of protein in the Mediterranean diet.
25
Lettuce
283
16
Lettuce, especially varieties like Romaine, is commonly used in fresh Mediterranean salads. It’s low in calories and high in water content, offering a crunchy texture and refreshing taste.
26
Yogurt
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62
Yogurt is a staple in Mediterranean diets, often eaten for breakfast or as a snack. It provides probiotics that support gut health and is a good source of protein and calcium.
27
Broccoli
312
55
Broccoli is a powerhouse vegetable high in fiber, vitamins C and K. It’s often steamed, roasted, or added to Mediterranean stews and pastas for a nutritious boost.
28
Blueberries
324
68
Rich in antioxidants, blueberries are often eaten fresh or incorporated into Mediterranean desserts. They help protect against oxidative stress and improve cognitive function.
29
Lemons
310
55
Lemons are a staple in Mediterranean cuisine, used for their juice and zest. They add a refreshing, tangy flavor to a variety of dishes and are also packed with vitamin C, supporting immune health.
30
Black beans
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36
Black beans are a great plant-based protein source, commonly used in Mediterranean salads, stews, and soups. They are high in fiber, iron, and antioxidants.
31
Grapes
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36
Grapes, often enjoyed as a snack or in wine, are high in antioxidants like flavonoids. They are a natural sweet treat in the Mediterranean diet, contributing to heart health.
32
Thyme
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27
A fragrant herb, thyme is commonly used in Mediterranean cooking to season meats, stews, and vegetables. It is known for its antimicrobial properties and adds depth to dishes.
33
Cumin
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43
Cumin is a warm, earthy spice that is essential in Mediterranean cuisines. It’s often used in meat dishes, soups, and rice preparations to enhance flavor with its aromatic profile.
34
Feta cheese
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84
Feta is a brined cheese made from sheep’s milk or goat’s milk. It has a tangy, creamy taste and is a key ingredient in Mediterranean salads, such as the famous Greek salad.
35
Eggplants
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61
Eggplants are a versatile vegetable, often grilled, roasted, or used in stews like ratatouille. They are rich in fiber and antioxidants, making them a healthy addition to many Mediterranean dishes.
36
Lentils
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67
Lentils are a protein-rich legume, commonly used in Mediterranean soups, stews, and salads. They are an excellent source of fiber, iron, and folate.
37
Flax seeds
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26
Flax seeds are a nutrient-dense food that provides omega-3 fatty acids, fiber, and antioxidants. They are often sprinkled on salads or added to smoothies in the Mediterranean diet.
38
Chickpeas
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53
Chickpeas are a key ingredient in Mediterranean hummus and falafel. They are rich in protein and fiber, making them a filling and nutritious addition to salads, soups, and stews.
39
Quinoa
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76
A high-protein, gluten-free grain, quinoa is a popular Mediterranean substitute for rice or couscous. It is high in essential amino acids and provides a healthy base for salads and side dishes.
40
Cauliflower
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38
Cauliflower is a low-calorie, nutrient-packed vegetable that can be roasted, steamed, or pureed. It’s often used as a substitute for grains and is a versatile ingredient in Mediterranean cuisine.
41
Mackerel
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12
A fatty fish rich in omega-3 fatty acids, mackerel is often grilled or baked in Mediterranean dishes. It’s a heart-healthy food that provides protein and healthy fats.
42
Sunflower seeds
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64
Sunflower seeds are a crunchy snack that’s rich in vitamin E, magnesium, and healthy fats. They are often added to Mediterranean salads or enjoyed on their own as a snack.
43
Cucumbers
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43
Cucumbers are refreshing and low in calories. They are commonly used in Mediterranean salads and dips, providing a crisp texture and hydrating properties.
44
Raspberries
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58
Raspberries are high in antioxidants, fiber, and vitamin C. They are often eaten fresh or incorporated into Mediterranean desserts and smoothies, offering both sweet and tangy flavors.
45
Eggs
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55
Eggs are a versatile protein source in Mediterranean diets. They are used in various dishes, from Mediterranean omelets to baking, providing essential nutrients like protein and vitamins.
46
Mussels
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44
Mussels are commonly consumed in Mediterranean coastal regions. They are rich in protein, omega-3 fatty acids, and minerals, and are often cooked in garlic, wine, and herbs for flavor.
47
Squid
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84
Squid is a popular seafood in Mediterranean countries, often grilled or fried. It’s rich in protein and provides a delicate, mild flavor in various Mediterranean dishes.
48
Halloumi cheese
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17
Halloumi is a semi-hard, brined cheese often grilled or fried. It has a firm texture and a salty flavor, making it a popular addition to Mediterranean salads and as a standalone dish.
49
Almonds
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50
Almonds are a common snack in the Mediterranean diet. They are packed with healthy fats, fiber, and protein, and are often used in both savory and sweet Mediterranean dishes.
50
Chia seeds
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27
Chia seeds are nutrient-dense, offering omega-3 fatty acids, fiber, and protein. They are commonly added to smoothies, yogurt, and baked goods in Mediterranean diets.
51
Clams
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30
Clams are a popular seafood option in Mediterranean cuisine. They provide a high-quality protein source and are rich in minerals like iron and selenium.
52
Figs
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53
Figs are a sweet and nutrient-dense fruit commonly eaten fresh or dried. They are rich in fiber, vitamins, and antioxidants and are often enjoyed in Mediterranean desserts or paired with cheese.
53
Onions
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26
Onions are a staple in Mediterranean cooking, often used as a base for sauces, stews, and salads. They add a sweet or savory flavor and are known for their health benefits, including antioxidants.
54
Red wine (in moderation)
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13
Red wine, consumed in moderation, is a popular beverage in Mediterranean cultures. It contains antioxidants like resveratrol, which are linked to heart health and longevity.
55
Zucchini
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47
Zucchini is a versatile, low-calorie vegetable often grilled, sautéed, or added to Mediterranean dishes like ratatouille. It’s a great source of vitamins A and C and offers a mild, tender texture.
56
Apples
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13
Apples are enjoyed fresh or in desserts in Mediterranean countries. They provide a natural sweetness and are high in fiber and antioxidants, contributing to digestive health.
57
Strawberries
133
39
Strawberries are a popular fruit in Mediterranean diets, consumed fresh or in desserts. They’re high in vitamin C, antioxidants, and provide a refreshing sweetness.
58
Carrots
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26
Carrots are often used in Mediterranean soups, salads, and stews. They are high in beta-carotene, fiber, and antioxidants, offering a sweet, crunchy texture to a variety of dishes.
59
Arugula
102
15
Arugula is a peppery, leafy green often used in Mediterranean salads and as a garnish. It’s rich in vitamins A, C, and K, and provides a spicy flavor that complements other ingredients.
60
Barley
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28
Barley is a whole grain that’s commonly used in Mediterranean soups and stews. It’s a great source of fiber, antioxidants, and essential minerals, promoting digestive and heart health.
61
Pistachios
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13
Pistachios are a nutrient-dense nut, rich in healthy fats, protein, and fiber. They are often eaten as a snack or sprinkled on Mediterranean salads for a crunchy texture.
62
Paprika
98
14
Paprika is a spice made from dried peppers, offering a mild to smoky flavor. It’s often used in Mediterranean dishes like stews, rice, and grilled meats for color and depth.
63
Avocado
113
32
Avocado is rich in healthy fats and fiber, often used in Mediterranean salads or as a topping for toast. It contributes to heart health and provides a creamy texture.
64
Rosemary
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39
Rosemary is an aromatic herb that is commonly used in Mediterranean cooking to season meats, stews, and roasted vegetables. It adds a fragrant, piney flavor to dishes.
65
Octopus
99
25
Octopus is a common Mediterranean seafood, known for its tender meat when grilled or braised. It’s high in protein and often served as part of seafood salads or tapas-style dishes.
66
Dark chocolate (in moderation)
97
27
Dark chocolate, enjoyed in moderation, is rich in antioxidants and is often consumed as a sweet treat or paired with fruits and nuts in Mediterranean desserts. It supports heart health and reduces inflammation.