Mediterranean Diet
Mediterranean food list
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Mediterranean staples
544Foods central to the Mediterranean diet pattern.
- rice
- egg
- water
- oats
- dark chocolate
- cucumber
- banana
- orange
- beef
- chicken
- salt
- yogurt
- cream
- broccoli
- egg white
- potato
- apple
- peanuts
- spinach
- olive oil
- peanut butter
- turkey
- tomato
- soy sauce
- lettuce
- tomato sauce
- cheese
- pork
- milk
- black pepper
- lemon
- corn
- salmon
- green bell pepper
- mozzarella
- bell pepper
- zucchini
- garlic powder
- mushroom
- carrot
- red bell pepper
- egg yolk
- strawberry
- garlic
- onion
- wheat
- chickpeas
- cilantro
- black tea
- button mushroom
- basil
- balsamic vinegar
- coriander leaves
- sweet potato
- coriander
- cabbage
- cauliflower
- oat milk
- grape
- black beans
- green peas
- lime
- cumin
- nutmeg
- green tea
- canteloupe
- ginger root
- mint leaves
- apple cider vinegar
- olive
- cocoa
- parmesan cheese
- pear
- garbanzo beans
- hummus
- peach
- jalapeno pepper
- coconut
- thyme
- parmesan
- raisins
- cottage cheese
- ginger
- mint
- raspberry
- pineapple
- avocado
- grapefruit
- cherry
- parsley
- eggplant
- brussels sprouts
- steak
- mango
- chili powder
- watermelon
- tofu
- almond milk
- asparagus
- soy milk
- seitan
- sweet pepper
- tuna
- oregano
- caesar dressing
- butternut squash
- cheddar cheese
- paprika
- cinnamon
- celery
- kidney beans
- herbal tea
- kale
- ricotta cheese
- almonds
- scallions
- lentils
- rosemary
- cumin seeds
- green apple
- kiwi
- cream cheese
- blueberry
- celery stalk
- walnuts
- shrimp
- green bean
- flounder
- buckwheat
- fig
- lima beans
- lemongrass
- plantains
- yellow crookneck squash
- capers
- cranberry
- pinto beans
- red lentils
- green lentils
- red wine vinegar
- cashew milk
- whitefish
- collard greens
- edamame
- fresh cheese
- matcha
- okra
- lamb
- tempeh
- veal
- pollock
- bulgur wheat
- carrot root
- bass
- artichoke heart
- caramel sauce
- leek
- yam
- mackerel
- beet
- bok choy
- sage
- oyster
- chard
- swiss chard
- kefir
- prawn
- calamari
- oyster mushroom
- tilapia
- soy yogurt
- poppy seeds
- old bay seasoning
- apricot
- snow peas
- dry mustard
- chive
- lamb chops
- chai tea
- red delicious apple
- beetroot
- cream of tartar
- trout
- pistachios
- navy beans
- turnip
- chamomile tea
- soy beans
- barley
- queso fresco
- clams
- bay leaf
- mussels
- black-eyed peas
- plum
- prune
- gluten-free oats
- pomegranate
- english breakfast tea
- cloves
- cashew nuts
- broad beans
- haddock
- mustard seeds
- fennel bulb
- cannellini beans
- rice flour
- cayenne
- parsnip
- mandarin
- snapper
- pumpkin seeds
- cayenne pepper
- allspice
- sesame seeds
- spaghetti squash
- shallot
- earl grey tea
- crab
- black bean sauce
- catfish
- white or navy beans
- sauerkraut
- fava beans
- chia seeds
- artichoke
- bean sprouts
- tahini
- wheat bran
- clementine
- refined grains
- flax seeds
- rice milk
- blackberry
- shiitake mushroom
- parsnip root
- white pepper
- nectarine
- sunflower seeds
- brazil nuts
- dill weed
- butter beans
- date
- turmeric
- halibut
- soybean oil
- lobster
- papaya
- acorn squash
- scallops
- quinoa
- hazelnut
- colby cheese
- red beans
- honeydew melon
- pecans
- aged cheese
- macadamia nuts
- portobello mushroom
- radish
- carrot juice
- provolone
- honeycrisp apple
- rocket
- sardines
- ginger tea
- green chile
- chestnut
- fennel seeds
- rice noodles
- oat bran
- tangerine
- mahi-mahi
- cashews
- pine nut
- mutton
- anchovy
- alfalfa
- bream
- saffron
- bamboo shoots
- tomatillo
- nutritional yeast
- jerusalem artichoke
- venison steaks
- elderberry
- duck breast
- nopal
- wheat germ
- guava
- hibiscus
- rutabaga root
- jicama
- buffalo
- pu-erh tea
- oolong tea
- venison
- dragonfruit
- almond yogurt
- wild rice
- sheep milk and dairy
- herring
- grouper
- flageolet beans
- tangelo
- boysenberry
- caraway seed
- sorghum
- rye
- endive
- persimmon
- kale sprouts
- cranberry beans
- mustard greens
- rutabaga
- curry leaf
- baking powder
- rhubarb
- lactose
- cassava
- hibiscus tea
- rabbit
- rabbit meat
- kaffir lime leaves
- pomelo
- beet greens
- radish greens
- goji berry
- black seed
- pea shoots
- celery seed
- hulled sesame seeds
- barley tea
- marjoram
- asian pear
- yellowtail
- star fruit
- taro root
- jackfruit
- garlic scapes
- crayfish
- harissa
- ras el hanout
- passion fruit
- baharat
- pecan butter
- pike
- octopus
- queen anne cherry
- acai powder
- mace
- mulberry
- rapini
- carp
- black cumin seeds
- lychee
- bison
- radicchio
- mung beans
- squash seeds
- pumpkin seed oil
- bonito
- persian lime
- adzuki beans
- kumquat
- radicchio leaves
- quinoa flour
- blackcurrant
- red rooibos tea
- mache
- kabocha squash
- arrowroot flour
- perch
- dill seed
- casaba melon
- cane juice
- cassava flour
- chana dal
- savory
- queso blanco
- lemon balm
- caper berries
- anise
- rockfish
- hungarian paprika
- broccoli sprouts
- goat milk and dairy
- gooseberry
- goat meat
- fennel fronds
- hemp seeds
- red currant
- hemp hearts
- herbes de provence
- walnut oil
- millet
- sorrel
- fava greens
- romanesco
- beet juice
- fish oil
- melon seeds
- carrot tops
- amaranth
- horseradish root
- fenugreek seeds
- belgian endive
- dandelion greens
- black gram
- buckwheat groats
- daikon radish
- quince
- kohlrabi
- blood orange
- cornish hen
- anchovy paste
- chervil
- almond oil
- sesame paste
- duck egg
- amaranth grain
- casein protein
- hearts of palm
- rolled barley
- parsley root
- alfalfa sprouts
- pea milk
- tarragon
- oat yogurt
- duck leg
- physalis
- chayote
- celeriac
- baking soda
- green cardamom
- seaweed
- hake
- hemp milk
- chimichurri
- barley malt
- borlotti beans
- sumac
- lime leaves
- calcium carbonate
- calabash
- eel
- elk
- emu
- salak
- jackfruit seeds
- pawpaw
- sablefish
- burdock root
- corn starch
- lotus seeds
- lotus leaf
- cactus pear
- butternut seeds
- sacha inchi seeds
- sturgeon
- potassium chloride
- rowan berry
- frog legs
- jujube
- tobiko
- jambul
- brazil nut oil
- carob pods
- cuttlefish
- surinam cherry
- sea buckthorn
- bear
- fiddlehead
- abalone
- karuka nuts
- safflower seeds
- acerola
- kukui nuts
- santol
- camel
- barracuda
- turbot
- lupin beans
- kiwano
- cedar nuts
- moringa oil
- tatsoi
- greengage
- black seed oil
- wild boar
- longan
- medlar
- quail
- loquat
- alligator
- honeyberry
- conch
- pistachio oil
- pompano
- limequat
- tung oil
- rambutan
- saskatoon berry
- tartaric acid
- poppy seed oil
- miracle fruit
- enzyme blend
- garland chrysanthemum
- babaco
- wheat germ oil
- antelope
- finger lime
- camelina oil
- cress seed
- mountain savory
- serviceberry
- mustard root
- tiger nuts
- atemoya
- potassium bicarbonate
- teff flour
- mangosteen
- olallieberry
- cottonseed
- candlenuts
- dewberry
- quail egg
- horse gram
- feijoa
- marionberry
- pili nuts
- argan oil
- juniper berries
- niger seeds
- huckleberry
- cloudberry
- ostrich
- guinep
- wahoo
- lotus root
- bayberry
- cherimoya
- mizuna
- kangaroo
Occasional foods
276Foods to enjoy in moderation on the Mediterranean diet.
- bread
- black coffee
- spaghetti
- ketchup
- coffee
- wheat flour
- ground beef
- mayonnaise
- milk chocolate
- honey
- sugar
- vinegar
- beef steak
- salsa
- pork chops
- ham
- red wine
- coconut water
- hot chocolate
- hot sauce
- heavy cream
- corn flour
- maple syrup
- greek yogurt
- apple juice
- vegan mayonnaise
- espresso
- yellow mustard
- decaf coffee
- whipped cream
- sweet corn
- smoothie
- feta
- sour cream
- flour tortilla
- whole wheat flour
- vanilla extract
- barbecue sauce
- penne
- margarine
- corn tortilla
- corn oil
- macaroni
- sriracha
- whole grain bread
- white wine
- pork loin
- zest of lemon
- half-and-half
- sunflower oil
- gluten-free soy sauce
- whole grain cereal
- worcestershire sauce
- angel hair pasta
- semolina
- meat-free mince
- young spinach
- plant-based butter
- durum wheat
- prosciutto
- rose wine
- corn grits
- chutney
- pico de gallo
- whole wheat bagel
- tomato juice
- cranberry sauce
- molasses
- condensed milk
- orzo
- clarified butter
- coconut butter
- beef liver
- miso paste
- pineapple juice
- fettuccine
- pickle relish
- apple butter
- split lentils
- vegetable juice
- agave nectar
- turmeric powder
- grapeseed oil
- goat cheese
- homemade bone broth
- mango chutney
- kimchi
- cocktail sauce
- champagne
- halloumi
- sole
- grapefruit juice
- flaxseed oil
- veggie patty
- horseradish sauce
- yellow lentils
- gluten-free bread
- peppermint
- pea protein
- fish sauce
- skim milk powder
- chicken liver
- pomegranate juice
- whole wheat pasta
- apricot jam
- lactose-free milk
- pesto
- yellow split peas
- buffalo sauce
- gluten-free cereal
- pepper jack
- sesame dressing
- fructose
- almond butter
- buttermilk
- tartar sauce
- garam masala
- sucrose
- gluten-free flour
- lactose-free yogurt
- garlic aioli
- blue cheese dressing
- whey protein
- muesli cereal
- powdered milk
- tzatziki
- couscous
- yellow squash
- sourdough bread
- gluten-free pasta
- sparkling wine
- veggie sausage
- blue cheese
- chili garlic sauce
- light cream
- kombucha
- smoked paprika
- pearl barley
- vinaigrette
- colby jack
- white beans
- mascarpone
- monterey jack
- cranberry juice
- havarti
- french dressing
- matcha latte
- lactose-free cheese
- soy protein
- cream gravy
- evaporated milk
- peppermint tea
- palm oil
- butterfat
- hemp oil
- farro
- aguas frescas
- sorghum flour
- chicken fat
- hemp protein
- piri piri sauce
- flax milk
- turnip root
- soy nuts
- lemon curd
- pigeon peas
- winter melon
- plum sauce
- beef protein
- galangal
- turmeric latte
- beef tallow
- yuzu
- zaatar spice mix
- white tea
- yerba mate
- zinfandel grape
- poppy seed dressing
- paneer
- chia seed oil
- gochujang
- water spinach
- tomato jam
- water kefir
- clotted cream
- manchego
- cracked wheat
- malt syrup
- skyr
- egg white protein
- vanilla bean
- hazelnut oil
- zaatar
- buffalo meat
- lassi
- safflower oil
- mint sauce
- barley groats
- tapioca starch
- farina
- sheep cheese
- pepper jelly
- satay sauce
- chevre
- spelt flour
- rice protein
- gorgonzola
- olive tapenade
- vegetable shortening
- palm kernel oil
- stevia leaf
- cottonseed oil
- wasabi
- yardlong beans
- sodium bicarbonate
- white miso
- ponzu sauce
- lamb liver
- fruit nectar
- snow pea shoots
- star anise
- maple sugar
- duck fat
- rye flour
- squid
- pitaya
- freekeh
- urad dal
- split chickpeas
- hemp seed oil
- turnip greens
- korma paste
- yellow passion fruit
- pink beans
- millet flour
- shark
- goose fat
- sheep tallow
- winged beans
- grouse
- yam leaves
- reindeer
- sapodilla
- monstera deliciosa
- guinea fowl
- pheasant
- yam bean
- soursop
- cucumber seeds
- spinach root
- egusi seeds
- ammonium sulfate
- kamut flour
- boar
- emmer
- acorn nuts
- ackee
- chestnut flour
- ammonium bicarbonate
- sodium citrate
- sweetsop
- pineberry
- annatto
- breadnut seeds
- trehalose
- lucuma
- durian
- sugar apple
- snail
- sparrow
- moose
- youngberry
- zapote
- damson plum
- ugli fruit
- tilefish
Non-Mediterranean foods
49Processed foods and ingredients not part of the diet.
- cane sugar
- orange juice
- butter
- coconut oil
- jam
- jelly
- gravy
- ranch dressing
- sausage
- lemonade
- cola
- honey mustard
- milkshake
- canola oil
- coconut milk
- bacon
- oyster sauce
- root beer
- corn syrup
- relish
- artificial sweeteners
- processed meat
- tortellini
- peanut oil
- sesame oil
- salami
- sweet and sour sauce
- coconut yogurt
- vegan cheese
- ghee
- ginger ale
- avocado oil
- pork belly
- tonic water
- teriyaki sauce
- hfcs
- evaporated corn sweetener
- date sugar
- lard
- horchata
- golden syrup
- glucose
- grape syrup
- honey crystals
- evaporated cane juice
- areca nuts
- kvass
- sarsaparilla
- invert sugar
Embrace the Mediterranean lifestyle.
Use the Mediterranean diet checker to build heart-healthy meals rich in olive oil, fish, and vegetables.
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