What Countries Eat Mediterranean Food? A Global Culinary Tour

November 27, 2025 •

4 min read

Over 20 countries border the Mediterranean Sea, creating a rich and diverse culinary landscape that extends beyond just Italy and Greece. A wide array of countries eat Mediterranean food, each with their own unique take on the cuisine's foundational elements like olive oil, fresh vegetables, and seafood. This culinary tradition is not a monolith but a vibrant tapestry of flavors influenced by history, geography, and culture.

Quick Summary

Mediterranean food is enjoyed by countries spanning Southern Europe, North Africa, and the Middle East, each offering distinct culinary traditions built on shared ingredients like olive oil, fresh produce, and seafood. The cuisine's diverse influences are a result of centuries of cultural exchange across the Mediterranean basin.

Key Points

Regional Diversity: Mediterranean food is eaten by over 20 countries in Southern Europe, North Africa, and the Middle East, each with a unique culinary style.
Culinary Foundations: The core of the diet emphasizes shared ingredients like olive oil, fresh vegetables, fruits, whole grains, legumes, and seafood.
European Cuisine: Countries like Italy, Greece, and Spain are famous for their regional Mediterranean dishes, such as pasta, moussaka, and paella.
Middle Eastern Influence: The Levant region, including Lebanon, Turkey, and Israel, contributes aromatic spices, falafel, hummus, and tabbouleh to Mediterranean cuisine.
North African Flavors: Countries like Morocco and Tunisia offer unique interpretations, with staples like tagines and couscous reflecting local influences.
Historical Context: Centuries of trade and cultural exchange have led to the interconnected, yet diverse, culinary traditions across the Mediterranean basin.

The Core of Mediterranean Cuisine

While the term "Mediterranean food" often brings to mind Italian or Greek classics, the culinary traditions of the region are far broader. The common thread is a diet rich in fresh fruits, vegetables, whole grains, legumes, and healthy fats from sources like olive oil. Seafood is a prominent protein source, while red meat is consumed less frequently. The specific preparation methods and flavor profiles, however, are a direct reflection of local history and climate.

Countries of Southern Europe

Countries in Southern Europe are arguably the most famous proponents of Mediterranean cooking. Their proximity to the sea and temperate climate create ideal conditions for growing many of the diet's core ingredients.

Greece: A foundational country of Mediterranean cuisine, Greece is famous for its vibrant flavors. Iconic dishes include Moussaka (layered eggplant and spiced meat), Tzatziki (a refreshing yogurt and cucumber dip), and Greek salad, featuring fresh vegetables, olives, and creamy feta cheese.
Italy: With its long coastline, Italy has a rich and varied Mediterranean food tradition. Regions differ significantly, but staples like pasta, pizza, and risotto are beloved worldwide. Fresh seafood dishes, like spaghetti alle vongole, are common in coastal areas, while olive oil is a constant across the peninsula.
Spain: Spanish cuisine bursts with flavor, known for tapas, paella, and gazpacho. The use of saffron, paprika, and copious amounts of olive oil defines many of its dishes. The country's history and geography have led to a rich fusion of culinary traditions.
France: The southern regions of France, particularly Provence and the French Riviera, embody Mediterranean flavors. Dishes like Salade Niçoise and ratatouille are prime examples, with a focus on fresh vegetables, herbs, and olive oil.
Croatia: The cuisine of Croatia is heavily influenced by both its Adriatic coast and its diverse history. Common dishes feature fresh fish, octopus, and locally grown vegetables, with strong Italian influences visible in its pasta and risotto.

The Middle East and Levant

The Eastern Mediterranean, or Levant, is another powerhouse of Mediterranean food, celebrated for its use of aromatic spices, legumes, and fresh herbs.

Lebanon: Lebanese food is vibrant and healthy, featuring an abundance of herbs, spices, and fresh vegetables. Hummus, falafel, tabbouleh, and shawarma are all well-loved staples of this cuisine.
Turkey: Straddling both Europe and Asia, Turkey's cuisine reflects a diverse history and geography. It shares dishes like kebabs and mezes with its neighbors but also boasts unique specialties. The country's influence is seen in many regional Mediterranean dishes.
Israel: Israeli cuisine is a fusion of Middle Eastern and Mediterranean traditions. Shakshuka (eggs poached in a spiced tomato sauce) is a breakfast staple, and dishes like falafel and hummus are widely consumed.

Northern Africa

North Africa contributes a distinct flavor profile to Mediterranean food, influenced by its climate, culture, and historic ties to the Middle East and Europe.

Morocco: Moroccan cuisine is a vibrant fusion of Mediterranean, Arabic, and Berber influences. Tagines, couscous, and the use of spices like cumin, saffron, and cinnamon are characteristic of Moroccan cooking.
Tunisia: Sharing flavors with its North African and Mediterranean neighbors, Tunisian cuisine often features spices, vegetables, and fish. Harira soup and couscous are popular dishes.
Egypt: Egyptian food showcases influences from across the region. Falafel and hummus are believed to have originated in Egypt, and the cuisine is known for its legume-heavy and plant-based dishes.

Comparison of Regional Mediterranean Cuisines


Feature	Southern European (Italy, Greece)	Levant (Lebanon, Israel)	North African (Morocco, Tunisia)
Staple Fat	Olive oil is primary.	Olive oil, tahini (sesame paste).	Olive oil, Argan oil.
Key Spices	Oregano, basil, rosemary, garlic.	Cumin, coriander, mint, parsley.	Cumin, saffron, cinnamon, paprika.
Common Grains	Wheat (pasta, bread), rice.	Bulgur, wheat, couscous.	Couscous, wheat.
Signature Dishes	Pasta, pizza, moussaka, paella.	Hummus, falafel, tabbouleh, shawarma.	Tagine, couscous, harira soup.
Protein Focus	Fish, seafood, some poultry.	Legumes (chickpeas, lentils), chicken, lamb.	Lamb, chicken, fish.

Why So Many Different Countries Eat Mediterranean Food

The reason so many countries eat Mediterranean food is due to centuries of shared history, trade, and proximity around the Mediterranean Sea. The region's geography and climate allow for the cultivation of similar crops, creating a foundation of shared ingredients. From the ancient Roman Empire to the extensive Ottoman influence, culinary ideas and techniques have been exchanged and adapted over millennia. This has resulted in a diverse but interconnected culinary sphere, with each country adding its own unique twist. The popularity of the health-focused Mediterranean diet has also brought wider attention to the cuisine's rich variety. For more on the history of this diet, see UNESCO's recognition of the Mediterranean diet as an Intangible Cultural Heritage of Humanity in 2010.

Conclusion

The question of what countries eat Mediterranean food reveals a complex and fascinating culinary story. Far from being limited to a few well-known nations, the tradition is a shared heritage of over twenty countries spanning three continents. From the pasta dishes of Italy and paella of Spain to the hummus of Lebanon and tagines of Morocco, the cuisine is defined by its regional diversity as much as its common foundation of fresh, healthy ingredients. This shared food culture is a testament to the powerful historical and geographical connections that unite the Mediterranean region, one delicious meal at a time.

More Countries that Eat Mediterranean Food

Albania: Shares strong culinary ties with Greece and Italy, featuring fresh seafood and vegetables.
Malta: Its cuisine is a unique blend of Italian, British, and local traditions, with a strong focus on seafood.
Cyprus: Heavily influenced by Greek and Turkish traditions, Cypriot cuisine is known for halloumi cheese and meze platters.
Bosnia and Herzegovina: While landlocked, it has a history of Ottoman and Mediterranean influence, especially in dishes involving vegetables and grilled meats.
Libya: Located on the North African coast, Libyan food includes elements from Arab, Italian, and indigenous Berber traditions.

Frequently Asked Questions

The Mediterranean diet is a specific, health-focused eating pattern based on the traditional foods of certain countries, particularly Greece, Italy, and Spain. Mediterranean cuisine, in contrast, refers to the broader, diverse culinary traditions, ingredients, and cooking methods of all the countries bordering the Mediterranean Sea.

Yes, Moroccan food is widely considered part of the broader Mediterranean culinary tradition. While located in North Africa, Morocco's cuisine features core Mediterranean elements like olive oil, fresh vegetables, and seafood, combined with Middle Eastern and Berber influences.

Several Middle Eastern countries are known for their Mediterranean food, including Lebanon, Israel, Syria, and Turkey. They are famous for dishes like hummus, falafel, tabbouleh, and various kebabs.

The Mediterranean diet is considered healthy because it is high in fiber, antioxidants, and healthy fats from sources like olive oil, nuts, and fish. It emphasizes fresh, whole foods and limits red meat and processed foods, which has been linked to a reduced risk of heart disease and other health benefits.

No, while they share foundational ingredients and cooking techniques, the food varies significantly from one country to another. Local climates, historical influences, and cultural traditions create a rich diversity of flavors and dishes across the region.

Some of the most popular dishes include Spanish paella, Greek moussaka and tzatziki, Lebanese hummus and tabbouleh, Moroccan tagine, and Italian pasta and pizza.

Only the southern parts of France, specifically areas bordering the Mediterranean like Provence, are considered part of the Mediterranean culinary tradition. This region features cuisine with heavy influences from olive oil, fresh herbs, and vegetables.