Mediterranean Diet Score Calculator

Score your daily eating habits against Mediterranean diet guidelines with this Mediterranean Diet Score Calculator. Answer 9 lifestyle questions — covering vegetables, fruit, whole grains, fish, legumes, nuts, olive oil, wine, and red meat — and get back your total score, a diet adherence rating, and personalized feedback on how closely your diet matches the Mediterranean pattern.

Aim for a variety of colourful vegetables including leafy greens.

Fresh, frozen, or whole fruit counts — not juices.

Examples: whole wheat bread, oats, brown rice, barley.

Fatty fish like salmon, sardines, or mackerel are ideal.

Includes lentils, chickpeas, black beans, and other pulses.

A small handful of walnuts, almonds, flaxseed, etc.

Extra virgin olive oil is the gold standard for cooking and dressing.

This criterion is optional — score 0 if you do not drink alcohol.

Red meat includes beef, pork, lamb, and processed meats.

Results

Your Mediterranean Diet Score

--

Adherence Level

--

Diet Adherence

--

Areas to Improve

--

Mediterranean Diet Score Breakdown

Results Table

Frequently Asked Questions

What is the Mediterranean Diet Score?

The Mediterranean Diet Score is a numerical measure of how closely your eating habits align with the traditional Mediterranean dietary pattern. It is typically calculated from a set of key food components — such as vegetables, fruit, whole grains, fish, legumes, nuts, olive oil, and limited red meat. Higher scores indicate stronger adherence to the Mediterranean diet.

What score indicates a healthy Mediterranean diet?

On this 9-point scale, scoring 8 or 9 means your diet is highly consistent with the ideal Mediterranean pattern. A score of 6–7 shows strong similarities, while 4–5 suggests your diet has some Mediterranean elements but room for improvement. Scores below 4 indicate limited alignment with Mediterranean guidelines.

Why is the Mediterranean diet considered healthy?

A large and growing body of research links close adherence to the Mediterranean diet with reduced risk of heart disease, type 2 diabetes, cognitive decline, and certain cancers. The diet emphasises plant foods, healthy fats (especially olive oil), and lean proteins like fish, while limiting processed foods and red meat.

Do I have to drink wine to score well?

No. The wine criterion is optional and reflects the traditional Mediterranean habit of moderate red wine consumption with meals. If you do not drink alcohol, you can still achieve a high score of 8 out of 9 on the other components. Many researchers and practitioners consider this criterion the least essential.

How often should I take this assessment?

Taking the assessment every 4 to 8 weeks is a good way to track dietary changes over time. As you adopt new habits — like switching to olive oil or adding more legumes — your score will reflect those improvements and help you stay motivated.

What counts as a serving of whole grains?

A single serving of whole grains is roughly one slice of whole grain bread, half a cup of cooked oatmeal, or half a cup of cooked brown rice or whole wheat pasta. The Mediterranean diet encourages at least two servings per day, preferring minimally processed grains over refined white varieties.

Can vegetarians and vegans score highly on the Mediterranean Diet Score?

Absolutely. The Mediterranean diet is largely plant-based, so vegetarians and vegans can score very well. The fish criterion is the only animal-protein component, and plant-based protein from legumes, nuts, and whole grains is strongly rewarded. Many experts regard a plant-forward Mediterranean diet as especially beneficial for long-term health.

What is the difference between this 9-point score and the full MedDiet score?

This calculator uses a simplified 9-question version adapted for everyday self-assessment, where each criterion scores 0 or 1 for a maximum of 9 points. The full research-grade MedDiet score (used in studies like RADC's MAP) covers 11 dietary components each scored 0–5, producing a total of 0–55. Both tools measure adherence to the same underlying Mediterranean dietary pattern.

More Food Calculators Tools