The Most Complete List of Mediterranean Diet

Here we want to answer the question: what is the Mediterranean diet food list. Basically, it is a list of very typical and traditional Mediterranean ingredients that are a must in your shopping list.

The Mediterranean diet is a well-known lifestyle that promotes healthy eating styles by consuming fresh and local products. Chosing the right ingredients for a Mediterranean diet shopping list is the key to eating fresh produce.

Discover the wide variety in the Mediterranean diet list of foods

Throughout this article, we discuss each food category and explain why each ingredient is important to a Mediterranean diet and how get started.

Vegetables: a whole world of vitamins

Some of the most popular and common vegetables to find in Spain include:

Tomatoes, broccoli, artichokes, spinach, onions, cauliflower, carrots, cucumbers, peppers, potatoes, sweet potatoes, eggplant, kale, asparagus, pumpkin, mushroom, lettuce, and zucchini.

The Andalucian gazpacho is a summer recipe par excellence.

Tomatoes are a must in the Mediterranean diet grocery list. Indeed, they are delicious, easy to combine with other ingredients and especially refreshing on the summer months. Please click here to see our recipes about gazpacho and Salmorejo the traditional and refreshing tomato soup from Córdoba.

Pisto is clearly another classic and popular dish with summer vegetables typical from La Mancha. It is a Spanish dish of stewed vegetables home-cooked such as tomatoes, eggplants, onions, red and green peppers, and zucchini. All you have to do is to fry them slowly in extra virgin olive oil.

Pisto Manchego is a classic Spanish dish that incorporates fresh Mediterranean vegetables.

This recipe is more than 100 years old. It pays homage to the impossibility of refrigeration so during the harvest months of July and August people would make pisto and place the leftovers in a glass jar to preserve and eat throughout the year.

This is because the production of these vegetables was so high and the people did not want to waste any of the good produce.

Here we can see how a combination of natural ingredients and an efficient way of cooking is a key point to the Mediterranean diet foods list.

Juicy fruits for all tastes

Fruits are an essential to the Mediterranean diet. Especially when people prefer to select an in-season fruit as dessert. Here are some of the fruits available: apples, bananas, oranges, lemons, pears, strawberries, grapes, dates, figs, melons, peaches, watermelon, cherries, pomegranate, pineapple, and avocado are some of the fruits in the Mediterranean diet shopping list.

Rich in fiber and antioxidants, figs are an integral part of the Mediterranean diet.

Basically you can eat them as a dessert but also use them in cooking some dishes. We enjoy playing around with them and adding a sweet and fresh twist to salads, sauces, meats, fish, cheese, cakes… Even to sangria! Check our special recipe here.

Sangria is a delicious recipe to enjoy any time of the year.

Variety in nuts and seeds

These are a perfect pick me up in between meals or as a tapa. The Mediterranean diet includes a number of nuts and seeds, such as almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, sesame seeds, chestnuts, and pine nuts.

Enjoy walnuts as a snack, part of a cheese board or in a healthy salad.

Just like fruits, nuts and seeds are delicious too and versatile. Indeed you can add them to so many dishes to make them healthier and tastier. Try paring them with cheeses, salads, meats, vegetables, desserts… or just as a heathy snack with wine!

Marzipan is always one of the most popular Spanish Christmas sweets.

Did you know that turron (nougat) and marzipan are made with almonds? You can read our article about marzipan from Toledo here.

Definitely it is one of the most famous flavors and is absolutely worth a taste! Or Better yet, you should take a day trip to Toledo from Madrid in order to fully experience the tasty flavors as you stroll down the narrow and historical streets of Toledo. We promise you won’t regret it!

Tarta de Santiago is one of the most popular desserts in all of Spain.

Tarta de Santiago is a delicious cake traditional from Galicia made with almonds, sugar and eggs. Yes, you read that correctly! There is no need for flour. Lastly, a silhouette of the cross of Santiago de Compostela adorns the cake.

Energy legumes and pulses

The very basic ingredients to a perfect Mediterranean diet list are beans, peas, lentils, peanuts, and chickpeas

Our grandmothers deserves a special mention here for their special stews recipes. Some of our most traditional dishes are: cocido madrileño, bean stew like the judiones with chorizo from Segovia, or the fabada asturiana.

Fabada Asturiana is incredibly easy and perfect for a cold day.

Cereals that cannot be missing in the list of Mediterranean diet foods

The main cereals are wheat, rice, and corn. But also, rye, barley, and buckwheat are part of the Mediterranean diet list.

Bread is a staple food in the Mediterranean diet. A loaf of golden and crusty bread (known as pan in Spanish) is a must for every meal. Also used to make our wholesome sandwiches (we call them bocadillos and the most famous is the bocadillo de calamares). A slice of bread also makes the base to prepare any kind of tapa.

The squid sandwich (Bocadillo de Calamares) is a cheap and delicious tapa typical from Madrid.

Bread, a humble ingredient but an authentic delight!

Try a piece of toast from an artisanal bread with just some olive oil. You can add crushed tomato paste and salt or Iberico ham (in Catalonia Pan tumaca).

Pan tumaca is a delicious snack in the Mediterranean diet food list

Moreover, we never throw away the previous day’s bread. Mediterranean diets emphasize re-using leftover food to create delicious dishes such is the case with migas de pastor, breadcrumbs traditional eaten by shepherds, but now considered a delicacy that you can found in restaurants. During Easter, make torrijas (a sweet like French toast ). You can also use the hard bread crumbs for the famous croquetas (and use the leftover meat from the cocido).

 Torrijas is a traditional Spanish dessert in the Holy Week (Semana Santa).

Breadsticks (we call them picos) are a cool paring with cheese or Iberico ham to share with family or friends. You can widely eat them especially in the South of Spain. They are made with extra-virgin olive oil, sesame seeds, wheat flour, and salt. A crunchy and fun bite!

Empanada, churros and paella, enjoy these delicious recipes!

The empanada gallega is a delicious Galician pie prepared with corn flour, scallops, and stir-fry of onions and peppers.

La empanada Gallega is an easy recipe and very popular in Spain.

Churros are a very typical pastry in Spain that are accompanied with a cup of hot chocolate. You can read our article about this tasty treat here. Then our recommendation to visit the best place in Madrid here.

Enjoy sweet delicacy churros with a cup of hot chocolate at any time of the year.

Rice deserves a special mention because it is the main ingredient to one of our most famous dishes, paella! You can click here to see our paella recipe.

Paella is a rice dish originally from Valencia.

Fabulous fish and seafood in the Mediterranean diet list

Calamari, squid, sardines, anchovies, trout, tuna, hake, monk fish, sole, mackerel, shrimp, prawns, oysters, clams, crabs, scallops, octopus, and mussels are all fabulous and healthy ingredients to include in the Mediterranean diet foods list.

Pulpo a la Gallega is a Spanish traditional dish served with potatoes, smoked paprika, sea salt and olive oil.

Eating fresh fish is truly a delight

Obviously this is all made possible due to our geographical situation where we are surrounded by the Mediterranean Sea, Cantabria Sea, and the Atlantic Ocean. This enables us to enjoy an awesome variety of fish and seafood that is worth a gastronomic trip.

Red tuna and sea anemones (ortiguillas) are a culinary treasure that you can find in Cadiz. But also, the shrimp (langostino) from Sanlúcar, a short drive away from Cadiz, deserves a visit.

You can enjoy these famous langostinos of Sanlúcar in the restaurants of Bajo de Guia. 

Tortillitas de camarón is a common tapa from Cadiz made with chickpea flour and camarones (tiny prawns). They are thin and crunchy.

TheTortillitas de Camarón only need a cool drink to go with it.

Pescaito frito (fried fish) is a mixture of local fish which is smooth battered with chickpea flour. The coating should be thin and crispy. You can find this dish anywhere in Andalucía.

You can eat Pescaito frito as a tapa or as a first or second dish.

The red prawn from Denia (gamba roja) is a delight that you will find in the Mediterranean coast but also you can enjoy there monkfish, tuna, sardines, and mussels.

The cold, clean, and wild sea of the Cantabria coast provide us with a huge variety of fish like sea bass, hake, anchovies, sardines, and tuna. Regarding the seafood, lobster, mussels, clams, and small crabs are some of the delicacies that are typical from here.

Anchovies from the Cantabria Sea are an exquisite hand-made delight

Among the most popular salted fish in the Spanish gastronomy are the anchovies from the Cantabria Sea . It is an exquisite culinary delicacy whose production is still handmade. Cantabrian anchovies are amazing paired with Manchego cheese and jam as a tapa or even just on a piece of toast.

Cantabrian anchovies are a rarer delicacy.

White anchovies(boquerones en vinagre) instead, are anchovies marinated in vinegar which is a delicious and healthy tapa.

Galicia is a paradise for seafood and fish lovers. You can find squid, sardines, calamari, shrimp, oysters, lobsters, clam razors, spider crabs, barnacles, and scallops (whose shell is the iconic symbol for the Camino de Santiago for pilgrims). But the most famous delicacy would be the Galician octopus.

If you have the chance to travel to a seaside town in Spain, we highly recommend visiting a restaurant in the fishing neighborhood (barrio pesquero). Often, restaurants there are simple but cozy and you will be astonished by the simplicity of the fish dishes but the overwhelming flavor, freshness, and quality of the food.

And what about meat?

Some of the meat to include in the Mediterranean diet list are: pork, chicken, beef, lamb, bull, rabbit, and quail.

Iberico ham is a delicacy only produced in Spain from Iberico pigs that graze outdoors in the dehesa (acorn fed in tree forests). Apart from ham, there is a full range of traditional charcuterie like chorizo, salchichon, and lomo that are simply delicious as a tapa as well as the Catalan butifarra or fuet.

Chorizo and salchichón are ideal to give a real touch of Spain to your meals.

Spain offers a great variety of climate and pastures allowing there to be a variety of meats that are packed with great taste. Many villages provide roasted meats like the suckling pig (Cochinillo de Segovia) or suckling lamb which is traditional from Castilla Leon. Mostly northern villages are very heavy on meats so if you are a meat lover you must visit these villages to see the food that they have to offer.

Wonderful dairy

Spain offers all kinds of cow, sheep, and goat cheeses, yogurt, and milk.

Due to its climate, soil and vegetation throughout the country, Spain provides a rich and wide variety of great cheeses you can enjoy with stunning cheese boards to surprise your guests.

The Manchego cheese is only prepared in La Mancha region from a specific breed of sheep called Manchega.

As we know it may seem a little overwhelming with so many varieties, we have written a useful guide to navigate the different categories of Spanish cheeses.

Even so, some of the cheeses that you can forget of the Mediterranean diet list are: Manchego, Murcia al Vino, Mahon, Cabrales, Idiazabal, and Tetilla.

Iberico ham and Manchego cheese are two iconic Spanish tapas.

The importance of eggs in the Mediterranean diet list

Chicken and quail eggs are the main egg types to include in the Mediterranean diet shopping list. Eggs are an important and highly recommended food in our Mediterranean Diet. It is a very humble but versatile ingredient. It’s even the star ingredient in the Spanish tortilla, but you can also find it in many other famous recipes.

Making a Spanish omelette is a challenge for anyone who loves to cook and you won’t get tired of it!

Healthy fats for everyone

The list of Mediterranean diet fatsis short because it consists of extra virgin olive oil. This one is the corner-stone ingredient in the Mediterranean diet with amazing health benefits. You can read our article here. We rarely have the need for other fats. This healthy fat really is savory and pairs nicely with just about anything.

Cook and season with extra virgin olive oil has many health benefits .

Don’t miss herbs and spices!

Garlic, smoked paprika, basil, rosemary, nutmeg, cinnamon, pepper, anis, oregano, cumin, thyme, and fennel are the most popular herbs and spices to find in a Mediterranean kitchen.

They are a healthy and easy way to enhance the flavor of the natural and non-processed foods. Don’t forget to add aromatic herbs that grow wildly on the Mediterranean lands.

The most popular Mediterranean herbs and spices.

One of the secrets for making a tasty Mediterranean dish is the sofrito. The most common version consists of chopped garlic and onion slowly fried in extra-virgin olive oil.

Sofrito is used as a starting base for cooking many homemade dishes. In the same way you can find paella, any traditional stews like cocido madrileño, fabada and also albondigas (meatballs), or even the filling for the Galician empanada.

Smoked paprika is a very special ingredient. This one is used to cook the Galician octopus and one of the main ingredients in chorizo. But you can also find it in many delicious traditional Spanish dishes. You can read the beautiful story about it here.

There is always room for delicious sweets

Specially Honey is the pride and joy component to the list of Mediterranean diet sweets.

Indeed it is made from the nectar of aromatic herbs as rosemary, thyme and lavender. They grow wildly in the countryside and found in the center of Spain. But there are other types like eucalyptus and forest honey from the Northern parts of Spain.

Turrón is the star dessert of your Christmas table.

Furthermore this natural sweetener is used in cooking traditional desserts. Turrón, pestiños, a fried pastry with cinnamon, bizcochos borrachos, a cake soaked in honey and wine, or the well-known torrijas fried bread soaked in milk and honey.

Have you already tasted all the delicious Mediterranean diet list of foods?

If you have tried many of the foods above, we suggest that you experiment a little more in the kitchen. Because, as we mentioned before, the Mediterranean diet is all about finding unique combinations of foods. In order to create more creative dishes and play around with flavors.


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