Mediterranean Diet Score Calculator

Assess how closely your eating habits align with one of the world's healthiest dietary patterns

Calculate Your Score
Mediterranean Diet

What is the Mediterranean Diet?

The Mediterranean Diet is a plant-based eating pattern inspired by the traditional dietary habits of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It's renowned for its health benefits, including reduced risk of heart disease, certain cancers, diabetes, and cognitive decline.

Key Components:

Plant Foods

Abundant fruits, vegetables, whole grains, legumes, nuts, seeds, herbs and spices

Olive Oil

Primary source of added fat, rich in monounsaturated fatty acids

Seafood

Regular consumption of fish and seafood (at least twice weekly)

Dairy

Moderate consumption of dairy products, mainly cheese and yogurt

Eggs

Moderate consumption of eggs (up to 4 weekly)

Wine

Moderate red wine consumption with meals (optional)

Red Meat

Limited consumption of red meat (a few times monthly)

Sweets

Limited intake of sweets and added sugars

Processed Foods

Minimal consumption of highly processed foods

The Mediterranean Diet Pyramid

DAILY Fruits, Vegetables, Whole Grains, Olive Oil, Beans, Nuts, Herbs and Spices WEEKLY Fish, Poultry, Eggs, Cheese, Yogurt MONTHLY Red Meat, Sweets PHYSICAL ACTIVITY & SOCIAL MEALS

Health Benefits

Scientific Evidence

  • Reduced risk of cardiovascular disease by up to 30%
  • Lower rates of certain cancers
  • Decreased incidence of type 2 diabetes
  • Protection against cognitive decline and Alzheimer's disease
  • Associated with longer lifespan and healthy aging

Lifestyle Component

The Mediterranean lifestyle extends beyond just food. It encompasses regular physical activity, sharing meals with others, and fostering social connections. These elements contribute to stress reduction and overall wellbeing, enhancing the diet's health benefits.

Mediterranean Diet Score Calculator

This calculator uses the 14-point Mediterranean Diet adherence scale to assess how closely your eating habits align with Mediterranean diet principles. Answer each question based on your typical consumption patterns over the past week.

Olive Oil as Main Culinary Fat

≥4 tbsp Olive Oil per Day

≥2 Vegetable Servings per Day

≥3 Fruit Servings per Day

< 1 Serving of Red Meat per Day

< 1 Serving of Butter per Day

< 1 Sweetened Beverage per Day

≥7 Glasses of Wine per Week

≥3 Servings of Legumes per Week

≥3 Servings of Fish per Week

< 3 Servings of Commercial Sweets per Week

≥3 Servings of Nuts per Week

Prefer White Meat Over Red Meat

≥2 Weekly Servings of "Sofrito"

*Sofrito is a sauce made with tomato, onion, garlic, herbs sautéed in olive oil

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The Science Behind the Mediterranean Diet Score

Calculation Formula

The 14-Point Mediterranean Diet Adherence Scale

This calculator uses the validated 14-point Mediterranean Diet adherence scale developed by researchers at the PREDIMED study (PREvención con DIeta MEDiterránea). Each "yes" answer contributes one point to your total score.

Score Formula: Total points = Sum of all "yes" answers (1 point each)

Score Adherence Level Interpretation
0-5 Low Your diet differs significantly from Mediterranean principles
6-9 Moderate Your diet incorporates some Mediterranean elements
10-14 High Your diet closely aligns with Mediterranean principles

Research & Validation

PREDIMED Study

The PREDIMED (PREvención con DIeta MEDiterránea) study was a landmark randomized clinical trial conducted in Spain from 2003 to 2011. It involved over 7,400 participants at high cardiovascular risk and demonstrated that Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events by approximately 30% compared to a low-fat diet.

Scale Validity

The 14-point Mediterranean Diet adherence scale used in this calculator was developed and validated by PREDIMED researchers. Higher scores on this scale have been consistently associated with better health outcomes, including reduced cardiovascular risk, improved cognitive function, and lower all-cause mortality in multiple studies across different populations.