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
- 🐟
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
AskCalories
Track these in AskCalories
Snap a photo or speak — AskCalories logs any of these in 3 seconds with full macros.