Is Middle Eastern food considered a Mediterranean diet?

January 11, 2026 •

4 min read

While both emphasize fresh ingredients like fruits, vegetables, and olive oil, Middle Eastern and Mediterranean cuisines are not identical. So, is Middle Eastern food considered a Mediterranean diet, or is this a common misconception based on geographical overlap and shared ingredients?

Quick Summary

Middle Eastern cuisine shares core healthy components with the Mediterranean diet, such as fresh vegetables, legumes, and olive oil, but features different culinary traditions. Key differentiators include distinct spice palettes, regional meat preferences, and varying staple grains, proving that while they share similarities, they are not the same diet.

Key Points

Geographic Overlap and Culinary Exchange: Due to centuries of trade and proximity, some Middle Eastern countries on the Mediterranean coast share similar dishes and ingredients with Mediterranean cuisine.
Distinct Spice Palettes: A key difference is the flavor profile; Middle Eastern cuisine is known for bold, earthy spices like cumin and sumac, while Mediterranean food uses more aromatic herbs like basil and oregano.
Varying Staple Grains: The regions prioritize different staples; the Mediterranean diet often features pasta and farro, whereas the Middle Eastern diet relies more on bulgur wheat, rice, and lentils.
Meat and Fat Differences: Both use olive oil, but Middle Eastern cooking sometimes includes richer fats like ghee. While lamb is common in both, the Mediterranean diet emphasizes more seafood, while Middle Eastern traditions often focus on lamb and chicken.
Shared Healthy Principles: Both diets are celebrated for their health benefits due to a heavy reliance on plant-based foods, healthy fats, and legumes, making them excellent choices for a wholesome lifestyle.

Defining the Mediterranean Diet

To understand if Middle Eastern food fits the description, one must first define the Mediterranean diet. It's a dietary pattern, not a strict regimen, based on the traditional eating habits of people in countries bordering the Mediterranean Sea, including Greece, Italy, and Spain. This eating style is widely praised for its cardiovascular benefits and emphasis on whole foods.

Core components include daily consumption of vegetables, fruits, whole grains, nuts, seeds, and extra virgin olive oil. Weekly intake of fish, poultry, and eggs is recommended, along with moderate portions of dairy products like cheese and yogurt. Red meat is typically limited to just a few times a month. Social connection and physical activity are also considered integral to the Mediterranean lifestyle.

Unpacking the Middle Eastern Diet

The Middle East is a vast region encompassing countries like Lebanon, Syria, Jordan, and the Arabian Peninsula. Its culinary traditions are influenced by diverse climates, histories, and religions. While there's no single Middle Eastern diet, common elements persist, many of which align with the principles of the Mediterranean diet.

Key features of Middle Eastern cuisine include:

Emphasis on legumes: Chickpeas for hummus and lentils for mujaddara are staples.
Extensive use of fresh vegetables: Eggplant, cucumbers, and leafy greens are common, similar to Mediterranean food.
Healthy fats: Olive oil is a primary fat source, alongside nuts and seeds. Some regional cooking also uses ghee or butter.
Popular proteins: Lamb and chicken are very common, while religious traditions influence some meat choices, such as the exclusion of pork in many dishes.
Unique spice blends: Bold, aromatic spices and mixes like za'atar, sumac, cumin, and coriander are signatures of the cuisine.

Side-by-Side Comparison: Middle Eastern vs. Mediterranean Diets


Feature	Mediterranean Diet	Middle Eastern Diet
Primary Fat Source	Extra virgin olive oil.	Olive oil, but also includes ghee and butter in some regions.
Signature Spices	Aromatic herbs like oregano, basil, thyme, and rosemary.	Earthy, bold spices like cumin, coriander, sumac, and cardamom.
Staple Grains	Pasta, farro, and sometimes rice.	Bulgur wheat, rice, barley, and lentils are more prominent.
Typical Meats	Focuses on fish and poultry, with red meat consumed sparingly.	Lamb and chicken are staples; fish and seafood are common in coastal areas.
Dietary Restrictions	Fewer restrictions, though cultural habits vary (e.g., Greek vs. Italian).	Shaped by religious laws (e.g., Islam and Judaism), which influence meat and alcohol consumption.
Meal Customs	Encourages social dining, with emphasis on longer meal times.	Sharing small plates (mezze) is central to the dining experience.

Geographic and Cultural Distinctions

The geographical overlap of some Middle Eastern countries with the Mediterranean basin, such as Lebanon, Syria, and Israel, contributes to the confusion. The centuries of trade and cultural exchange in this region mean that many dishes and ingredients are shared. However, just as Italian and Greek food differ, so do the cuisines of Lebanon and Egypt. The inland, more arid areas of the Middle East, for example, have traditions centered on preserved foods, whereas coastal Mediterranean cuisine is heavily influenced by seafood.

Shared Health Benefits and Common Elements

Despite their differences, both culinary traditions are celebrated for their health benefits, including supporting heart health and longevity. They both prioritize a high intake of plant-based foods, healthy unsaturated fats, and whole grains over processed foods. The shared use of core ingredients like olive oil, chickpeas, and fresh vegetables means that many Middle Eastern dishes offer a similar nutritional profile to those of the Mediterranean diet.

For example, dishes like falafel, hummus, and tabbouleh are enjoyed throughout both regions and are great sources of fiber, plant-based protein, and healthy fats. The concept of communal dining, whether known as mezze or tapas, also fosters social connection, a component considered a healthy aspect of the lifestyle.

Conclusion: Middle Eastern Food is a Close Cousin, Not the Same Diet

In short, while Middle Eastern food shares many fundamental healthy principles with the Mediterranean diet, it is not the same thing. The distinct use of spices, regional meat preferences, and staple grains differentiate the two culinary traditions. Think of them as two branches of the same healthy eating family tree, rooted in the same geographic region and historical trade routes but blossoming with their own unique flavors and traditions. Both offer delicious, nutrient-rich options, and understanding their differences allows for a deeper appreciation of each cuisine's unique identity.

Can both diets be incorporated into a single healthy lifestyle?

Absolutely. The principles of incorporating fresh vegetables, whole grains, healthy fats, and legumes are shared across both traditions. Integrating a variety of dishes from both cuisines can offer a rich diversity of flavors and nutrients, creating a varied and healthy eating pattern. For more insights into healthy eating patterns, consult resources like the Cleveland Clinic's breakdown of the Mediterranean diet.

Frequently Asked Questions

Hummus is a Middle Eastern dish, though it is widely consumed and adapted across the Mediterranean basin due to historical and cultural exchange.

Middle Eastern cuisine features bolder, earthier spices like sumac and cardamom, whereas Mediterranean cuisine uses lighter, more aromatic herbs such as basil, oregano, and thyme.

While falafel and tabbouleh are Middle Eastern in origin, they are popular dishes in many Mediterranean countries and their core healthy ingredients fit well within the Mediterranean diet's principles.

Yes, both Middle Eastern and Mediterranean cuisines use olive oil extensively. In Middle Eastern traditions, it is also used alongside other fats like ghee.

Both are considered very healthy due to their emphasis on fresh, whole foods, healthy fats, and plant-based components. The best choice depends on individual preferences, as both offer significant health benefits.

The confusion stems from their geographical proximity and shared history of trade, which has led to many overlapping ingredients and dishes, such as hummus and kebabs.

Yes, since both are based on wholesome, unprocessed foods, combining elements from both cuisines is an excellent way to create a varied, flavorful, and nutrient-rich diet.