Greek Foods List: Traditional Dishes from Crete, the Islands and the Mainland
This Greek foods list covers traditional dishes from Crete, the islands and the mainland: bean soups, vegetables slow-cooked in olive oil (lathera), wild greens, fish and yogurt. This World Healing Foods guide is organized dish by dish, with notes on salt and sweets. This page describes traditional foods and what research says about them. Foods support an overall healthy pattern; they do not treat any disease.
Looking for the diet itself? See the Mediterranean diet foods list for the eating pattern across the region, and what the science says about the Mediterranean diet for the research.
Food culture at a glance
Traditional meals often center on pulses or vegetables cooked in olive oil, with bread, cheese, salad and fish. WHO advises that carbohydrates come primarily from whole grains, vegetables, fruits and pulses. (WHO) Mayo Clinic says choosing unsaturated fats such as olive oil in place of butter can improve blood cholesterol. (Mayo Clinic)
Top healing foods and what research says
| Food | What it offers | Evidence strength |
|---|---|---|
| Fasolada (white bean soup) | pulses; plant iron (NIH ODS) | Strong (nutrient source) |
| Gigantes (baked giant beans) | pulses; fiber (Mayo Clinic) | Strong (fiber) |
| Fava (yellow split pea purée) | pulses; soluble fiber is found in peas (Mayo Clinic) | Strong (fiber) |
| Fakes (lentil soup) | pulses; plant iron (NIH ODS) | Strong (nutrient source) |
| Horta (boiled wild greens) | leafy greens; fiber (Mayo Clinic) | Strong (vegetables) |
| Lathera (vegetables cooked in olive oil) | vegetables; olive oil in place of butter (Mayo Clinic) | Strong |
| Grilled sardines and mackerel | EPA and DHA omega-3s (NIH ODS) | Strong (nutrient source) |
| Plain Greek yogurt | calcium (NIH ODS) | Strong (nutrient source) |
| Extra-virgin olive oil | Mayo Clinic suggests it in place of butter (Mayo Clinic) | Strong |
| Walnuts and almonds | nuts may help lower cholesterol as part of a balanced diet (Mayo Clinic) | Moderate |
Regional food lists
Crete
- Dakos (barley rusk with tomato), with less feta
- Horta with lemon and olive oil
- Stamnagathi and other wild greens
- Snails and legume dishes on fasting days
The islands
- Grilled sardines, octopus and fish
- Santorini fava
- Revithada (Sifnos baked chickpeas)
Mainland
- Fasolada and fakes
- Gemista (stuffed peppers and tomatoes)
- Briam (roasted vegetables)
- Spanakorizo (spinach rice)
Evidence notes
- Olive oil: Mayo Clinic suggests using extra-virgin olive oil instead of butter; choosing unsaturated fats in place of saturated fats can improve blood cholesterol. (Mayo Clinic)
- Fish: sardines and mackerel provide EPA and DHA omega-3s. (NIH ODS)
- Pulses: NIH lists white beans, lentils and peas among sources of plant iron. (NIH ODS)
Watch-outs
- Feta and olives: USDA FoodData Central lists about 320 mg of sodium in 1 oz (28 g) of feta (FDC ID 173420) (USDA FoodData Central) and about 32 mg in one large canned ripe olive (4.4 g; FDC ID 169094) (USDA FoodData Central). WHO recommends adults eat less than 2,000 mg of sodium a day. (WHO)
- Pastries and fried foods: spanakopita, tiropita and fried calamari add fat; Mayo Clinic advises limiting saturated fat. (Mayo Clinic)
- Sweets: baklava, loukoumades and honey-drenched desserts add free sugars. WHO advises keeping free sugars, including sugars in syrups, honey and fruit juices, under 10% of daily energy. (WHO)
Building a balanced Greek plate
WHO advises everyone older than 10 to aim for at least 400 grams of fruits and vegetables and at least 25 grams of naturally occurring dietary fibre a day, with lesser amounts for younger children. (WHO)
Mayo Clinic says foods with fiber may help you stay at a healthy weight and may lower the risk of diabetes, heart disease and some types of cancer. High-fiber foods also tend to be more filling, so you may eat less and stay satisfied longer. (Mayo Clinic)
NIH notes that teen girls and women with heavy periods, pregnant women and teens, and infants are more likely than others to have trouble getting enough iron, and that people who do not eat meat, poultry or seafood need almost twice as much iron because the body does not absorb plant (nonheme) iron as well. Pulse-based meals may support iron intake for these groups, especially when paired with vitamin C foods. (NIH ODS)
Mayo Clinic says choosing unsaturated fats in place of saturated fats can improve blood cholesterol, which may lower the risk of heart disease. It suggests using plant-based oils such as extra-virgin olive oil instead of butter or lard, and limiting processed foods that often contain saturated fat. (Mayo Clinic)
WHO advises limiting free sugars to less than 10% of total daily energy, about 50 grams (12 level teaspoons) for a person eating about 2,000 calories a day. Free sugars include sugars added by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups and fruit juices. (WHO)
To keep sodium down, Mayo Clinic suggests replacing salt with fresh or dried herbs, spices, and citrus zest and juice, and limiting condiments. (Mayo Clinic) WHO recommends adults eat less than 2,000 mg of sodium a day, equivalent to less than 5 grams of salt, or just under a teaspoon. (WHO)
How to try it
- Cook a pot of fasolada, fakes or gigantes each week
- Serve horta or a big salad with every meal
- Use olive oil in place of butter, and measure it
- Choose plain Greek yogurt and add fruit yourself
Related: Mediterranean diet research and legumes and beans.
Cooking for kids? See Mediterranean foods for kids, which includes Greek favorites.
Nearby cuisines: Mediterranean diet foods list · Persian healing foods · Middle Eastern healthy foods · Central European healing foods
Infographic
Related on HealAtlas: World Healing Foods hub · Mediterranean diet foods list · Mediterranean diet research · Legumes and beans
FAQ
Is Greek food healthy?
Bean soups, vegetables cooked in olive oil, wild greens, fish and plain yogurt can support a healthy diet. WHO advises getting most carbohydrates from whole grains, vegetables, fruits and pulses; watch feta, olives and pastries. (WHO)
Is Greek food the same as the Mediterranean diet?
Greek cooking is one of the traditions behind the Mediterranean diet. This page covers Greek dishes; our Mediterranean diet foods list covers the wider region.
How salty is feta?
USDA FoodData Central lists about 320 mg of sodium in 1 oz (28 g) of feta (FDC ID 173420). WHO recommends adults eat less than 2,000 mg of sodium a day. (USDA FoodData Central) (WHO)
Is Greek yogurt healthy?
Plain Greek yogurt is a source of calcium, according to NIH. Flavored versions often add sugar, so choose plain and add fruit. (NIH ODS)
What are healthy Greek bean dishes?
Fasolada (white bean soup), gigantes (giant beans), fakes (lentil soup), revithada (chickpeas) and fava (split peas). NIH lists beans, lentils and peas as sources of plant iron. (NIH ODS)
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. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet (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)
- Mayo Clinic. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Iron: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Iron-Consumer/ (accessed Oct 25, 2026)
- NIH Office of Dietary Supplements. Calcium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/ (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. 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)
- USDA FoodData Central. Cheese, feta, SR Legacy FDC ID 173420 (1,140 mg sodium per 100 g; 1 oz = 28.35 g). https://fdc.nal.usda.gov/food-search/?query=feta%20cheese (accessed Oct 25, 2026)
- USDA FoodData Central. Olives, ripe, canned (small-extra large), SR Legacy FDC ID 169094 (735 mg sodium per 100 g; 1 large olive = 4.4 g). https://fdc.nal.usda.gov/food-search/?query=olives%20ripe%20canned (accessed Oct 25, 2026)