Mediterranean Diet Foods List: Greek, Italian, Spanish and Levantine Healing Foods

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

The Mediterranean diet comes from the traditional cooking of countries around the Mediterranean Sea. This World Healing Foods guide is a practical Mediterranean diet foods list organized by region, Greek, Italian, Spanish and Levantine, so you can see which staples each kitchen uses. For the research on health effects, see our deep dives: Mediterranean diet benefits: what the science says · Mediterranean diet and longevity · Green Mediterranean diet · Keto vs Mediterranean diet. This page describes traditional foods and what research says about them. Foods support an overall healthy pattern; they do not treat any disease.

The core Mediterranean diet foods list

Mayo Clinic describes the diet as high in vegetables, fruits, whole grains, beans and other legumes, nuts and seeds, extra virgin olive oil, and herbs and spices. Each day, eat vegetables, fruits, whole grains and extra virgin olive oil; have fish, legumes, poultry, nuts and eggs a few times a week; enjoy moderate portions of dairy; and limit red meat and foods with added sugar. (Mayo Clinic) It is one of the most widely studied healthy eating patterns. (Mayo Clinic)

Food	What it offers	Evidence strength
Extra virgin olive oil	the main fat; an unsaturated fat (Mayo Clinic)	Strong (pattern evidence)
Vegetables and fruits	eaten every day (Mayo Clinic)	Strong
Whole grains (bulgur, farro, whole-wheat bread)	eaten every day (Mayo Clinic)	Strong
Beans, chickpeas and lentils	a few times a week; fiber (Mayo Clinic)	Strong
Fish and seafood	a few times a week; EPA and DHA (NIH ODS)	Strong
Nuts and seeds	unsaturated fats; may help lower LDL (Mayo Clinic)	Strong
Herbs and spices	flavor in place of salt (Mayo Clinic)	Limited
Yogurt and cheese	moderate portions (Mayo Clinic)	Moderate
Garlic	supplements may lower cholesterol slightly (NIH NCCIH)	Limited (food amounts)
Poultry and eggs	a few times a week (Mayo Clinic)	Moderate

Regional food lists

Greek

Horta (boiled wild greens) with olive oil and lemon
Fasolada (bean soup) and gigantes (baked giant beans)
Grilled fish and octopus
Greek yogurt (plain) and moderate feta
Lentils, chickpeas and whole-grain bread

Italian

Minestrone and pasta e fagioli (pasta with beans)
Whole-grain pasta with tomato, vegetables and olive oil
Farro and barley salads
Sardines and anchovies
Fresh herbs such as basil and oregano

Spanish

Gazpacho (cold tomato and vegetable soup)
Lentejas (lentil stew) and garbanzos with spinach
Grilled sardines and seafood
Almonds and olive oil
Vegetable-rich paella with seafood, lighter on chorizo

Levantine (Lebanon, Syria, Jordan, Palestine)

Hummus and ful medames (chickpeas and fava beans)
Tabbouleh with bulgur, parsley and tomato
Mujaddara (lentils with bulgur or rice)
Fattoush and grilled vegetables
Za’atar, sumac and tahini (sesame)

These dishes all use the core foods above: vegetables, legumes, whole grains, fish, nuts and olive oil. (Mayo Clinic)

Evidence notes

Studies link the Mediterranean diet with lower risk factors for heart disease; people who follow it tend to be less likely to have high cholesterol and high blood pressure. (Mayo Clinic)
Olives, extra virgin olive oil and nuts are sources of unsaturated fats. (Mayo Clinic)
Nuts may help lower LDL cholesterol and triglycerides as part of a healthy diet. (Mayo Clinic)

Watch-outs

Salt: feta, cured meats, olives in brine and some breads are salty; WHO advises adults keep sodium under 2,000 mg a day. (WHO)
Portions: nuts are high in calories, so watch portions. (Mayo Clinic)
Wine: Mayo Clinic’s guidance is small amounts only, if you choose to drink alcohol at all. (Mayo Clinic)

Getting started: simple swaps

Mayo Clinic suggests using olive oil in place of butter, eating fish at least twice a week, and building meals on vegetables, fruits, whole grains, beans and nuts; these swaps may support heart health. (Mayo Clinic)

WHO advises that everyone older than 10 eat at least 400 g of fruit and vegetables a day, so adding a salad or vegetable side to each meal may support that goal. (WHO)

How to try it

Cook with extra virgin olive oil instead of butter
Make one meal a day a legume dish: lentil soup, hummus or bean stew
Have fish twice a week and a handful of unsalted nuts as a snack
Fill half your plate with vegetables

Cooking for kids? See kid-friendly Mediterranean foods.

Nearby cuisines: Central European healing foods · North Indian healing foods · World Healing Foods hub · Middle Eastern healing foods · African healing foods · Greek healing foods: dish by dish

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FAQ

What foods are on the Mediterranean diet list?

Vegetables, fruits, whole grains, beans and other legumes, nuts and seeds, extra virgin olive oil, and herbs and spices, with fish, poultry, eggs and moderate dairy, according to Mayo Clinic. (Mayo Clinic)

What foods should you limit on the Mediterranean diet?

Mayo Clinic advises limiting red meat and foods with added sugar. Salty foods such as cured meats and brined olives are also worth limiting. (Mayo Clinic) (WHO)

Is hummus Mediterranean?

Yes. Hummus is a Levantine staple made from chickpeas, a legume the diet includes a few times a week, and tahini (sesame). (Mayo Clinic)

Which oil is best on the Mediterranean diet?

Extra virgin olive oil is the main fat in the diet, and it is a source of unsaturated fat. (Mayo Clinic) (Mayo Clinic)

How often should I eat fish on a Mediterranean diet?

Mayo Clinic suggests eating fish at least twice a week. Fatty fish provide the omega-3s EPA and DHA, which may support heart health. (Mayo Clinic) (NIH ODS)

Are beans and lentils part of the Mediterranean diet?

Yes. Beans and lentils are pulses, and WHO advises getting most carbohydrates from whole grains, vegetables, fruits and pulses. (WHO)

Are nuts healthy on the Mediterranean diet?

Mayo Clinic lists nuts as a regular part of the Mediterranean diet; choose unsalted nuts and keep portions to a small handful, since nuts are high in calories. (Mayo Clinic)

Sources

Mayo Clinic. Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 (accessed Oct 25, 2026)
World Health Organization. Sodium reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction (accessed Oct 25, 2026)
NIH Office of Dietary Supplements. Omega-3 Fatty Acids: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/ (accessed Oct 25, 2026)
Mayo Clinic. Mediterranean diet for heart health. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801 (accessed Oct 25, 2026)
Mayo Clinic. Dietary fats: Know which types to choose. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550 (accessed Oct 25, 2026)
Mayo Clinic. Nuts and your heart: Eating nuts for heart health. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635 (accessed Oct 25, 2026)
NCCIH (NIH). Garlic: Usefulness and Safety. https://www.nccih.nih.gov/health/garlic (accessed Oct 25, 2026)
World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet (accessed Oct 26, 2026)