Is Mediterranean a Low-Carb Diet? The Complete Breakdown

December 9, 2025 •

3 min read

While many assume the Mediterranean diet is high in carbs due to its emphasis on grains, its traditional form is often only moderately carbohydrate-rich, with 40-55% of calories coming from carbs. So, is Mediterranean a low-carb diet? The answer lies in the nuance of its core principles and how you choose to implement them.

Quick Summary

This article explores the carbohydrate content of the Mediterranean diet, contrasting it with very-low-carb plans like keto and explaining how it can be adapted to be lower in carbs while maintaining its health benefits.

Key Points

Not Inherently Low-Carb: A traditional Mediterranean diet is moderate in carbohydrates, typically ranging from 40-55% of daily calories.
Flexible and Adaptable: The diet is highly flexible and can be modified to be lower in carbs by prioritizing non-starchy vegetables and healthy fats.
Focus on Whole Foods: The core principle is minimally processed foods, healthy fats (olive oil), and high-fiber plant-based sources, not extreme carb restriction.
Superior Adherence and Heart Health: Compared to very-low-carb diets like keto, the Mediterranean diet is often more sustainable and has shown better long-term heart health outcomes, such as lower LDL cholesterol.
Nutrient-Dense Composition: Even in a low-carb version, the diet emphasizes foods rich in fiber, antioxidants, and essential nutrients that are often restricted in stricter low-carb plans.

Understanding the Traditional Mediterranean Diet

The traditional Mediterranean diet is a way of eating, not a strict regimen. It is based on the food patterns of people living in countries bordering the Mediterranean Sea in the early 1960s. This lifestyle is primarily plant-based, with an abundance of vegetables, fruits, legumes, nuts, and whole grains. The primary fat source is extra virgin olive oil, and protein comes mainly from fish and poultry, with less red meat and sweets.

Unlike an intentionally low-carb diet, a standard Mediterranean diet typically contains a moderate amount of carbohydrates, ranging from 40% to 55% of total daily calories. These carbs come from nutrient-dense, high-fiber sources like whole grains, beans, and fresh fruit. This is a key distinction from very restrictive low-carb or ketogenic diets that severely limit or eliminate these food groups.

Mediterranean vs. Keto: A Carbohydrate Comparison

A recent Stanford study directly compared a well-formulated ketogenic diet with a Mediterranean diet in participants with prediabetes or diabetes. The results showed that both dietary patterns were similarly effective for improving blood sugar control and promoting weight loss. However, significant differences emerged in the details:

Adherence and Sustainability: Participants found the Mediterranean diet easier to follow long-term. Strict ketogenic diets are often more challenging to maintain due to their restrictive nature and can lead to nutrient deficiencies over time.
Cardiovascular Health: The Mediterranean diet led to a decrease in LDL ("bad") cholesterol, while the ketogenic diet caused a notable increase. This has potential long-term consequences for heart health, with the Mediterranean approach showing a clear advantage in this area.
Nutrient Density: The Mediterranean diet provided more fiber, vitamins, and minerals compared to the keto diet, which typically restricts many nutrient-dense plant foods.

Adapting the Mediterranean Diet to Be Low-Carb

For those seeking the benefits of a Mediterranean diet but with a lower carbohydrate count, the approach is highly adaptable. The key is to strategically reduce or replace the higher-carb components without sacrificing the core principles of whole, unprocessed foods and healthy fats. Here is a practical guide:

How to Create a Low-Carb Mediterranean Meal Plan

Emphasize non-starchy vegetables: Fill your plate with leafy greens, broccoli, zucchini, bell peppers, and eggplant. These are naturally low in carbs and rich in nutrients.
Choose protein wisely: Focus on fish and poultry. Fish, particularly fatty fish like salmon and sardines, provides healthy fats and protein without any carbs.
Prioritize healthy fats: Use extra virgin olive oil generously for cooking and dressing salads. Include nuts, seeds, and avocado for added flavor and fat.
Select low-sugar fruits: Swap higher-sugar fruits like grapes and bananas for lower-carb options such as berries, which are high in antioxidants.
Limit or avoid grains and legumes: Reduce or eliminate whole grains (bread, pasta, rice) and legumes (beans, chickpeas). If you do consume them, treat them as side dishes rather than the main event.

Comparison of Diet Macronutrients


Feature	Standard Mediterranean	Low-Carb Mediterranean	Ketogenic Diet
Carb Source	Whole Grains, Legumes, Fruit, Veggies	Low-Sugar Fruit, Non-Starchy Veggies	Non-Starchy Veggies, Limited Berries
Carb % (Approx.)	40-55%	15-30%	<10%
Fat Source	Olive Oil, Nuts, Fish	Olive Oil, Nuts, Fish, Avocado	Oils, High-Fat Dairy, Meat
Protein Source	Fish, Poultry, Some Dairy	Fish, Poultry, Eggs, Cheese	Meat, Fish, Eggs, Cheese
Key Restriction	Processed foods, added sugars	Grains, Starchy Veggies, High-Sugar Fruits	All high-carb foods
Sustainability	High; Flexible, balanced	Moderate; Requires more planning	Low; Highly restrictive

Conclusion

In conclusion, the Mediterranean diet, in its traditional form, is not a low-carb diet but rather a moderate-carb eating pattern rich in nutrient-dense plant foods. While it doesn't adhere to the strict carbohydrate limitations of a ketogenic diet, studies demonstrate its powerful health benefits, especially for long-term cardiovascular health. The flexibility of the Mediterranean approach means it can be easily adapted to be lower in carbohydrates by emphasizing leafy greens, healthy fats, and fish over grains and starches. Ultimately, the choice depends on individual health goals and preferences, but the evidence suggests that a well-rounded Mediterranean style of eating offers sustainable and comprehensive health benefits.

Learn more about the Mediterranean diet's core principles and benefits by consulting authoritative sources like the American Heart Association.

Frequently Asked Questions

No, a traditional Mediterranean diet includes moderate amounts of carbohydrates from whole grains, legumes, and fruits, which are typically restricted in low-carb diets.

Yes, you can create a low-carb version by prioritizing non-starchy vegetables, healthy fats, and proteins while reducing whole grains, starchy vegetables, and high-sugar fruits.

While it varies, the traditional Mediterranean diet generally has a macronutrient profile with carbohydrates constituting 40-55% of total calories.

Both can be effective for weight loss. However, research suggests the Mediterranean approach is often more sustainable and offers stronger evidence for long-term health benefits, especially for heart health.

To lower the carbohydrate count, you should limit intake of bread, pasta, rice, potatoes, and higher-sugar fruits like bananas and grapes.

A low-carb Mediterranean diet can still be high in fiber by emphasizing leafy greens, nuts, seeds, and non-starchy vegetables, which are nutrient-dense and low in carbs.

Yes, a low-carb Mediterranean diet that emphasizes healthy fats like olive oil and fish can be very beneficial for heart health and may improve cholesterol levels, as long as whole, unprocessed foods remain the focus.