Calculate your Mediterranean Diet Score

olive-oil-cooking[1]A huge–and growing–body of research suggests that closely following a Mediterranean dietary pattern can help you live a long and healthy life.

How similar is your diet to the mythical Mediterranean Diet studied by researchers? Answer these 9 questions to get your score. (Adapted from Oldways)

Give yourself 1 point for every Yes, 0 points for every No.

1. I eat at least 2 cups of vegetables every day.

2. I eat 2 or more pieces of fruit a day.

3. I eat 2 or more servings of whole grains a day.

4. I eat fish 2 or more times a week.

5. I eat beans or legumes 4 or more times a week.

6. I eat nuts or seeds almost every day.

7. I use olive oil as my main source of fat.

8. I drink a glass of red wine (but no more than 2) most days.

9. I eat red meat no more than once a week.


If you scored 8 or 9, your diet is highly consistent with the ideal Mediterranean diet pattern.

If you scored 6-7, your diet has a lot in common with the ideal Mediterreanean diet pattern.

If you scored 4-5, your diet includes some elements of the ideal Mediterreanean diet pattern.

If you scored 0-3, your diet is not consistent with the ideal Mediterreanean diet pattern.

See also this recent episode of the Nutrition Diva podcast

2 thoughts on “Calculate your Mediterranean Diet Score

  1. So I’m 48 and 5/6 and want to lose weight. Looking for a iPhone app to track this. Can’t figure out which one to use? Thanks

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