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Mediterranean Diet Food List

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   Mediterranean Diet Resources or Nutrition Software.


Food NameProteinCarbTotal FatCholFiberMono. FatSat. Fat 
Milk, human17414022
Milk3527011
Milk, cow's, fluid, whole35310012
Milk, cow's, fluid, whole, low-sodium34314012
Milk, calcium fortified, cow's, fluid, whole35310012
Milk, calcium fortified, cow's, fluid, 1% fat3515001
Milk, calcium fortified, cow's, fluid, skim or nonfat3502000
Milk, cow's, fluid, other than whole ("lowfat")3516001
Milk, cow's, fluid, 2% fat3528011
Milk, cow's, fluid, acidophilus, 1% fat3515001
Milk, cow's, fluid, acidophilus, 2% fat3528011
Milk, cow's, fluid, 1% fat3515001
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat3502000
Milk, cow's, fluid, filled with vegetable oil3532003
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Mediterranean Diet Food Plan

The Mediterranean-style diet has fewer meats and carbohydrates and more plant-based foods and monounsaturated (good) fat than a typical American diet. Many people who live in Italy, Spain, and other countries in the Mediterranean region have eaten this way for centuries.

Following the Mediterranean diet may lead to more stable blood sugars, lower cholesterol and triglycerides, and a lower risk of heart disease and other health problems.

How to Follow the Mediterranean Diet

The Mediterranean diet is based on:

  • Plant-based meals, with just small amounts of meat
  • More servings of grains, fresh fruits and vegetables, nuts, and legumes
  • Foods that naturally contain high amounts of fiber
  • Plenty of fish and other seafood rather than red meat
  • Olive oil, a healthy, monounsaturated fat, as the main source of fat used to flavor and prepare foods
  • Food that is prepared and seasoned simply, without sauces and gravies

Foods Not in the Mediterranean Diet

Foods that are eaten in small amounts or NOT at all in the Mediterranean diet include:

  • Red meats
  • Sweets and other desserts
  • Eggs
  • Butter

Health Concerns with the Mediterranean Diet

Possible health concerns with the Mediterranean diet include:

  • Weight gain, from the fats in olive oil and nuts
  • Reduced iron levels. If you choose to follow the Mediterranean diet, be sure to eat some foods rich in iron or in vitamin C, which helps your body absorb iron.
  • Calcium loss from eating fewer dairy products. Ask your doctor if you should take a calcium supplement.
  • It is common to drink wine with meals, though it is not an essential part of the Mediterranean diet. Avoid wine if you are prone to alcohol abuse, are pregnant, at risk for breast cancer, or have other conditions that alcohol could make worse.

Mediterranean Diet Reduces Risk of Alzheimer's Disease

Read research abstract at National Institutes of Health website: Mediterranean diet and Alzheimer's disease

Mediterranean Diet Lowers Mortality from Coronary Heart Disease and Stroke

Read research abstract at National Institutes of Health website: Mediterranean diet and mortality from coronary heart disease and stroke

How to use our food database to select foods for the Mediterranean diet

This food database provides the fat, carbohydrate and protein contents, as well as those of cholesterol, fiber, monounsaturated fat and saturated fat, of approximately 7,000 food items. A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-carb foods, you can sort foods by their carb contents, or review the calorie chart and choose those where carb's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by nutrient contents to help you find the most appropriate foods: avoid foods with high saturated fat content, choose instead those with monounsaturated fat. Choose foods with high fiber and low cholesterol.

Usage Note

  • Fiber, total fat, monounsaturated fat, saturated fat, carbohydrate and protein values in table are in grams and calculated per 100g of food.
  • Cholesterol (Chol) is measured in mg.
  • Click on column header to sort foods by name or by fat, carbohydrate or protein content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

Fruits and Vegetables for Mediterranean Diet

Top 100 iron-rich and high-vitamin C fruits and vegetables. Iron and vitamin C values are in milligrams per 100 grams of food weight.



Fruits and Vegetables High in Iron and Vitamin C Iron Vitamin C

Parsley, freeze-dried 53.9 149

Chives, freeze-dried 20.0 660

Peppers, sweet, red, freeze-dried 10.4 1900

Peppers, sweet, green, freeze-dried 10.4 1900

Tomatoes, sun-dried 9.1 39

Leeks, (bulb and lower-leaf portion), freeze-dried 7.6 118

Parsley, fresh 6.2 133

Peppers, hot chile, sun-dried 6.0 31

Shallots, freeze-dried 6.0 39

Jute, potherb, raw 4.8 37

Tomato powder 4.6 117

Drumstick leaves, raw 4.0 52

Winged bean leaves, raw 4.0 45

Borage, cooked, boiled, drained, without salt 3.6 33

Borage, cooked, boiled, drained, with salt 3.6 33

Borage, raw 3.3 35

Jute, potherb, cooked, boiled, drained, with salt 3.1 33

Jute, potherb, cooked, boiled, drained, without salt 3.1 33

Dandelion greens, raw 3.1 35

Kale, scotch, raw 3.0 130

Tomatoes, sun-dried, packed in oil, drained 2.7 102

Persimmons, native, raw 2.5 66

Dock, raw 2.4 48

Amaranth leaves, raw 2.3 43

Drumstick leaves, cooked, boiled, drained, with salt 2.3 31

Drumstick leaves, cooked, boiled, drained, without salt 2.3 31

Amaranth leaves, cooked, boiled, drained, without salt 2.3 41

Amaranth leaves, cooked, boiled, drained, with salt 2.3 41

Taro leaves, raw 2.3 52


Fruits and Vegetables High in Iron and Vitamin C Iron Vitamin C

Cornsalad, raw 2.2 38

Peas, edible-podded, raw 2.1 60

Balsam-pear (bitter gourd), leafy tips, raw 2.0 88

Peas, edible-podded, cooked, boiled, drained, with salt 2.0 48

Peas, edible-podded, boiled, drained, without salt 2.0 48

Kale, scotch, cooked, boiled, drained, without salt 1.9 53

Kale, scotch, cooked, boiled, drained, with salt 1.9 53

Cowpeas, leafy tips, raw 1.9 36

Broadbeans, immature seeds, raw 1.9 33

Mulberries, raw 1.9 36

Seaweed, laver, raw 1.8 39

Litchis, dried 1.7 183

Pokeberry shoots, (poke), raw 1.7 136

Kale, raw 1.7 120

Garlic, raw 1.7 31

Pimento, canned 1.7 85

Swamp cabbage, (skunk cabbage), raw 1.7 55

Abiyuch, raw 1.6 54

Chives, raw 1.6 58

Pigeonpeas, immature seeds, raw 1.6 39

Elderberries, raw 1.6 36

Taro, tahitian, cooked, with salt 1.6 38

Taro, tahitian, cooked, without salt 1.6 38

Onions, dehydrated flakes 1.6 75

Currants, european black, raw 1.5 181

Mustard spinach, (tendergreen), raw 1.5 130

Peas, green, raw 1.5 40

Mustard greens, raw 1.5 70

Brussels sprouts, raw 1.4 85

Peppers, chili, green, canned 1.3 34

Carissa, (natal-plum), raw 1.3 38


Fruits and Vegetables High in Iron and Vitamin C Iron Vitamin C

Taro, tahitian, raw 1.3 96

Cress, garden, raw 1.3 69

Broccoli raab, cooked 1.3 37

Potatoes, mashed, dehydrated, flakes without milk, dry form 1.2 81

Peppers, hot chili, green, raw 1.2 243

Vinespinach, (basella), raw 1.2 102

Pokeberry shoots, (poke), cooked, boiled, drained, without salt 1.2 82

Pokeberry shoots, (poke), cooked, boiled, drained, with salt 1.2 82

Lambsquarters, raw 1.2 80

Brussels sprouts, cooked, boiled, drained, without salt 1.2 62

Brussels sprouts, cooked, boiled, drained, with salt 1.2 62

Taro, leaves, cooked, steamed, with salt 1.2 36

Taro leaves, cooked, steamed, without salt 1.2 36

Lotus root, raw 1.2 44

Turnip greens, raw 1.1 60

Potatoes, mashed, dehydrated, granules without milk, dry form 1.1 37

Collards, frozen, chopped, unprepared 1.1 40

Peppers, hot chili, red, raw 1.0 144

Wasabi, root, raw 1.0 42

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt 1.0 56

Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt 1.0 56

Currants, red and white, raw 1.0 41

Cowpeas, young pods with seeds, raw 1.0 33

Brussels sprouts, frozen, unprepared 0.9 74

Kale, frozen, unprepared 0.9 39

Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid 0.9 89

Pineapple juice, frozen concentrate, unsweetened, undiluted 0.9 42

Kale, cooked, boiled, drained, with salt 0.9 41

Kale, cooked, boiled, drained, without salt 0.9 41

Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt 0.9 36

Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt 0.9 36


Fruits and Vegetables High in Iron and Vitamin C Iron Vitamin C

Broccoli, leaves, raw 0.9 93

Broccoli, stalks, raw 0.9 93

Broccoli, flower clusters, raw 0.9 93

Peppers, serrano, raw 0.9 45

Kumquats, raw 0.9 44

Sesbania flower, raw 0.8 73

Broccoli, frozen, chopped, unprepared 0.8 56

Beans, kidney, mature seeds, sprouted, raw 0.8 39

Orange peel, raw 0.8 136

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