Is Mediterranean Food Low in Carbs? The Surprising Truth

November 7, 2025 •

4 min read

While often perceived as a low-carb diet, research shows that the traditional Mediterranean diet typically comprises 40% to 65% of its calories from carbohydrates, primarily from unrefined sources. The answer to "is Mediterranean food low in carbs?" is not a simple yes or no, but a reflection of its whole-food philosophy. The carb content varies widely depending on how the diet is approached, with adaptations possible for lower carbohydrate intake.

Quick Summary

The traditional Mediterranean eating pattern includes moderate-to-high amounts of carbohydrates from whole grains, legumes, and fruits, distinguishing it from strictly low-carb diets. It can, however, be adapted to a lower carbohydrate intake by reducing starchy vegetables and grains. This provides flexibility for those seeking the diet's health benefits while managing carb consumption.

Key Points

Moderate Carbohydrate Content: The traditional Mediterranean diet is not low-carb; it typically consists of 40-65% carbohydrates from sources like whole grains, fruits, and legumes.
Whole Foods Focus: Carbs in the Mediterranean diet come from unrefined, nutrient-dense whole foods, which sets it apart from diets high in refined carbs.
Adaptable to Low-Carb: The Mediterranean diet can be successfully modified to be low-carb by reducing grains and starchy vegetables while emphasizing healthy fats and protein.
Shared Health Benefits: Both traditional and low-carb Mediterranean diets offer significant health benefits, including improved blood sugar control and heart health.
Sustainability and Adherence: The more moderate traditional approach is often easier for individuals to maintain long-term compared to more restrictive diets like keto.
Weight Management Flexibility: While both versions can aid in weight loss, the low-carb adaptation may provide a more significant short-term boost for some individuals.

The Traditional Mediterranean Diet: A Moderate-Carb Approach

Many people associate the Mediterranean diet with healthy fats and lean protein, leading to a common misconception that it is inherently low in carbohydrates. However, a closer look at the traditional dietary patterns from countries like Greece and Italy reveals a different picture. The authentic Mediterranean diet places a significant emphasis on plant-based foods, many of which are rich in healthy, complex carbohydrates.

Staple Carb Sources in the Mediterranean Diet

The bulk of the carbohydrates in a traditional Mediterranean diet come from wholesome, unprocessed sources, rather than the refined grains and sugars that dominate Western diets. These include:

Whole Grains: Such as whole-wheat bread, barley, oats, and pasta, which provide fiber and sustained energy.
Legumes: Lentils, chickpeas, and beans are foundational elements, used in dishes like soups, salads, and stews.
Starchy Vegetables: Potatoes, sweet potatoes, and winter squash are regularly consumed.
Fruits: A variety of fruits, from berries to oranges and figs, are typically enjoyed as desserts or snacks.

Experts note that the macro split often falls in the range of 40-65% carbohydrates, 25-35% fat, and 10-35% protein. This balance is a significant departure from ketogenic or other very-low-carb diets, which strictly limit carbohydrate intake to less than 130 grams per day.

Adapting the Diet for a Low-Carb Lifestyle

For those who wish to follow a lower-carb eating plan, the principles of the Mediterranean diet can be successfully adapted. This modification typically involves reducing or eliminating some of the higher-carb components while doubling down on the naturally low-carb and high-fat options. The key is to maintain the diet's focus on fresh, whole foods and healthy fats.

Low-Carb Mediterranean Food Staples

Creating a low-carb Mediterranean meal plan is straightforward by prioritizing certain food groups:

Plenty of leafy greens: Spinach, kale, arugula, and Swiss chard provide nutrients and fiber with minimal carbs.
Non-starchy vegetables: Broccoli, cauliflower, bell peppers, zucchini, and eggplant are excellent choices for main dishes and sides.
Lean protein: Fish and poultry are staples, particularly fatty fish like salmon, which is high in omega-3s.
Healthy fats: Extra-virgin olive oil is the primary source of fat, used liberally for cooking and dressings.
Nuts and seeds: Almonds, walnuts, and pumpkin seeds are great for snacks and adding texture to meals.
Certain dairy and eggs: Cheese and eggs can be enjoyed in moderation.

By focusing on these items and using low-carb substitutes, such as cauliflower rice instead of rice or zucchini noodles instead of pasta, it is possible to achieve a macronutrient profile that is significantly lower in carbohydrates than the traditional approach.

Mediterranean Diet vs. Low-Carb Diet Comparison

To understand the difference, it's helpful to compare the macronutrient composition and food focus of the traditional Mediterranean diet, a low-carb Mediterranean diet, and a standard low-carb diet like keto.


Feature	Traditional Mediterranean Diet	Low-Carb Mediterranean Diet	Standard Low-Carb (e.g., Keto)
Carb Intake	Moderate (40-65%)	Low (20-25%)	Very Low (<10%)
Carb Sources	Whole grains, legumes, fruits, vegetables	Non-starchy vegetables, some berries	Very limited vegetables, no grains or legumes
Fat Sources	Healthy fats (EVOO), nuts, seeds	Healthy fats (EVOO), nuts, seeds, fatty fish	High fat (AVOO, cheese, butter), less emphasis on specific sources
Protein Sources	Fish, poultry, legumes, some dairy	Fish, poultry, eggs, some dairy	Meat, eggs, cheese, fish, often higher red meat
Foods to Limit	Added sugars, refined grains, processed foods	Grains, legumes, starchy vegetables, high-sugar fruits	Grains, legumes, starchy vegetables, most fruits, processed foods
Primary Goal	Overall health, longevity, disease prevention	Lower carb intake while maintaining flavor and principles	Inducing ketosis for fat burning

Health Benefits of Both Approaches

Both the traditional and adapted low-carb Mediterranean diets offer substantial health benefits. Numerous studies highlight the traditional diet's role in reducing the risk of cardiovascular disease, improving glycemic control, and promoting overall wellness. Stanford researchers, in one notable study, found that the Mediterranean diet was just as effective as a ketogenic diet in controlling blood glucose and aiding weight loss. Importantly, the traditional Mediterranean diet was also found to be easier to adhere to in the long run.

However, a lower-carb adaptation may offer distinct advantages for specific goals. For individuals managing type 2 diabetes or aiming for more aggressive weight loss, reducing carbohydrate intake can be particularly effective for improving blood sugar levels and increasing weight loss in the short term. The Stanford study mentioned above found that while both diets had similar overall effects, the low-carb version led to a slightly greater drop in triglycerides.

Which Option is Right for You?

The choice between a traditional or low-carb Mediterranean diet depends on individual health goals, dietary preferences, and metabolic needs. For general health and sustainability, the traditional approach is an excellent choice, providing a balanced, nutrient-dense, and highly palatable way of eating. For those needing tighter blood sugar control or a more significant weight loss boost, a low-carb adaptation can be a powerful tool, as long as care is taken to ensure nutritional adequacy, particularly regarding fiber. Consulting a registered dietitian can help tailor the approach to your specific needs.

Conclusion

To conclude, the assumption that the Mediterranean diet is inherently low in carbs is a myth. The traditional eating pattern embraces a moderate-to-high amount of healthy carbohydrates from whole grains, legumes, fruits, and vegetables. However, its core principles of focusing on whole foods, healthy fats, and fresh produce make it highly adaptable. By minimizing or omitting the grain and starch components, it is entirely possible to create a low-carb version of the Mediterranean diet that retains its delicious flavors and many of its health benefits. The result is a flexible dietary pattern that can be customized to support various health and wellness goals.

One authoritative source on the health benefits of the Mediterranean diet is the National Institutes of Health.

Frequently Asked Questions

No, the traditional Mediterranean diet is not a low-carb diet. It includes moderate-to-high amounts of carbohydrates from whole, unprocessed foods like grains, legumes, and fruits, with carbs typically making up 40-65% of daily calories.

Yes, you can adapt the Mediterranean diet to be low-carb. This involves reducing your intake of high-carb foods like whole grains, starchy vegetables, and high-sugar fruits and focusing more on lean protein, non-starchy vegetables, and healthy fats from olive oil, nuts, and seeds.

Key carbohydrate sources in a traditional Mediterranean diet include whole grains (bread, pasta), legumes (beans, lentils), starchy vegetables (potatoes), and fruits.

The low-carb Mediterranean approach emphasizes healthy fats from olive oil and a wide variety of nutrient-dense, non-starchy vegetables, which can offer a broader spectrum of vitamins, minerals, and fiber compared to some highly restrictive low-carb or keto diets.

Both the traditional Mediterranean diet and a low-carb version have been shown to help control blood sugar. A Stanford study found both were effective for managing blood glucose, with the traditional diet also being easier to sustain.

While a strict low-carb adaptation would exclude most grains, a less restrictive approach might allow for very small portions. For those seeking ketosis, grains are generally eliminated, but for a moderate low-carb intake, they are reduced rather than removed completely.

Examples include Greek salads with grilled chicken or fish and extra-virgin olive oil dressing, zucchini noodles with pesto, stuffed bell peppers with lean turkey and feta cheese, or baked salmon with sautéed spinach and olives.