What Dairy Can You Have on a Mediterranean Diet?

October 27, 2025 •

4 min read

A 2018 study in the American Journal of Clinical Nutrition demonstrated that supplementing a Mediterranean diet with three to four servings of dairy can improve cardiovascular markers like blood pressure and cholesterol. This suggests that moderate dairy consumption is a viable and healthy option, contrary to some misconceptions.

Quick Summary

The Mediterranean diet includes specific dairy products like Greek yogurt, feta, and ricotta in moderation. This guide explains which dairy types fit the dietary pattern, emphasizing fermented and less processed options, and outlines daily serving suggestions for enjoying these foods healthily while following the diet.

Key Points

Moderate Intake: Consume dairy in moderation, typically 1-2 servings per day, rather than making it a major food group.
Fermented Options: Prioritize fermented dairy like Greek yogurt, kefir, and traditional cheeses for their probiotic benefits and gut health properties.
Best Cheeses: Choose fresh, flavorful cheeses such as feta, ricotta, fresh mozzarella, and goat cheese, using harder cheeses like Parmesan sparingly as a condiment.
Plain Yogurt: Opt for plain, unsweetened Greek or regular yogurt to avoid high levels of added sugars found in flavored varieties.
Use Olive Oil Instead of Butter: Replace butter and margarine with extra virgin olive oil as the primary cooking and dressing fat.
Choose Low-Fat Milk: If drinking milk, select skim or 1% milk, as it is not a traditional staple in the diet.

Understanding the Role of Dairy in the Mediterranean Diet

The Mediterranean diet is celebrated for its emphasis on plant-based foods, healthy fats like extra virgin olive oil, whole grains, and lean proteins, especially fish. Dairy, while present, is traditionally consumed in smaller quantities compared to a standard Western diet. The core principle is moderation and a focus on high-quality, often fermented, dairy products rather than high-saturated-fat items like butter or heavy cream. The traditional approach is to use dairy as a flavor enhancer or a moderate part of a meal, rather than the main component.

Fermented and Fresh Dairy is Best

Fermented dairy products like yogurt and cheese are valued for their probiotic benefits, which are excellent for gut health. Traditional Mediterranean recipes frequently feature these items, incorporating them into sauces, appetizers, and snacks. This is in stark contrast to the frequent consumption of processed, high-fat dairy common in other diets.

Quantity over Quantity

Adherents to a Mediterranean eating pattern typically consume one to two servings of dairy per day. This modest intake ensures you still get key nutrients like calcium and protein without overconsuming saturated fats. A single serving can be one cup of yogurt or one to two ounces of cheese. Choosing minimally processed options is a priority, and this is where many popular dairy items from the region shine.

The Best Cheeses for Your Mediterranean Diet

Cheese is a delightful part of the Mediterranean diet, but the focus is on specific types and careful portion control. Flavorful, traditional cheeses are preferred, allowing a little to go a long way.

Feta Cheese: This briny, crumbly cheese is a staple of Greek cuisine. It's often made from sheep's or goat's milk and is lower in calories and fat than many aged cheeses. A sprinkle of feta on a salad or a few crumbles in a warm grain bowl adds a punch of authentic flavor.
Ricotta: Fresh and creamy, ricotta is a versatile cheese used in many Mediterranean dishes, from savory pastas to light desserts with fruit. Opt for part-skim or low-fat versions to keep saturated fat in check.
Fresh Mozzarella: The soft, fresh kind, especially made from buffalo or cow's milk, is a great option. It's lower in fat and calories than its aged counterparts and pairs beautifully with fresh tomatoes and herbs.
Goat Cheese (Chèvre): Known for its tangy flavor, goat cheese is often lower in fat, sodium, and cholesterol than cow's milk cheese. It's a fantastic addition to salads or as a spread on whole-grain crackers.
Parmesan: While harder and richer, Parmesan is used as a flavorful condiment in very small amounts. A light grating over a pasta dish is all that's needed. Since a little goes a long way, it fits within the diet's moderate approach.

Yogurt: A Probiotic-Rich Mediterranean Staple

Yogurt, particularly Greek yogurt, is a cornerstone of Mediterranean dairy consumption. Its health benefits and versatility make it an excellent choice.

Greek Yogurt: This strained yogurt is prized for its high protein content, which promotes satiety. It's also rich in calcium and probiotics for gut health. Crucially, the best choice is plain, unsweetened Greek yogurt. To add sweetness, mix in fresh fruit, a drizzle of honey, or a handful of nuts instead of buying pre-flavored, sugar-loaded varieties.
Kefir: Another fermented dairy product, kefir is a tangy, drinkable yogurt rich in probiotics and associated with numerous health benefits, including improved bone density and gut health. Like yogurt, opt for plain versions.

A Quick Comparison: Dairy Choices for Your Mediterranean Diet


Dairy Category	Recommended Mediterranean Options	Limit or Avoid	Reason
Cheese	Feta, fresh mozzarella, ricotta, goat cheese, Parmesan (sparingly)	Processed American cheese, full-fat cheddar, high-fat spreads	Focus on minimally processed, flavorful cheese for smaller portions.
Yogurt	Plain Greek yogurt, kefir	Flavored, high-sugar yogurts	Maximize protein and probiotics while minimizing added sugar.
Milk	Low-fat (1%) or skim milk (used in cooking or small amounts)	Whole milk, full-fat creams	Milk is not traditionally a staple drink; low-fat is preferable.
Fats	Extra virgin olive oil	Butter, margarine	Olive oil is the primary healthy fat source; limit high-saturated-fat options.

Integrating Dairy into Your Mediterranean Meals

Making dairy a part of your Mediterranean eating pattern is easy with the right choices. For breakfast, a bowl of plain Greek yogurt with fresh berries and walnuts offers a protein-packed start. At lunch, a salad with cucumbers, tomatoes, and a crumble of feta adds a salty, flavorful contrast. For dinner, a small amount of part-skim ricotta can be used in a sauce or stuffed into pasta. Snacking can involve a handful of whole-grain crackers with a spread of goat cheese.

Dairy Alternatives

For those who are lactose intolerant or follow a vegan diet, the Mediterranean diet can still be followed successfully by using alternatives. Calcium-fortified plant-based milks and yogurt alternatives, as well as naturally calcium-rich foods like leafy greens, almonds, and fortified cereals, can help meet nutritional needs. This flexibility ensures that the core principles of the diet—eating whole, unprocessed foods—remain intact.

Conclusion: Mindful Consumption is Key

Ultimately, incorporating dairy into a Mediterranean diet is about making mindful choices. By prioritizing fermented, minimally processed, and traditionally prepared options like Greek yogurt and feta, and consuming them in moderation, you can enjoy the flavor and nutritional benefits without compromising the diet's core principles. The goal is to enhance your meals, not to make dairy the main event, following the long-standing eating patterns of the Mediterranean region. For more information on Mediterranean food options, the Mayo Clinic provides a helpful overview.

Frequently Asked Questions

You can have dairy in moderation, with common recommendations suggesting one to two servings per day. A single serving is typically considered one cup of yogurt or one to two ounces of cheese.

Yes, plain, unsweetened Greek yogurt is an excellent choice. It is a traditional fermented dairy product that is high in protein and probiotics, making it both nutritious and filling.

Butter is limited on the Mediterranean diet due to its saturated fat content. The diet emphasizes using healthy fats like extra virgin olive oil instead of butter or margarine for cooking and flavoring.

Opt for fresh, minimally processed cheeses common in the Mediterranean region. Good options include feta, ricotta, fresh mozzarella, and goat cheese. Harder cheeses like Parmesan are fine in small, flavorful amounts.

For most products like milk, low-fat or fat-free options are recommended to limit saturated fat intake. However, some full-fat cheese in moderation, especially if flavorful like feta, is acceptable due to the emphasis on traditional foods.

Yes, dairy alternatives are suitable, especially for those with lactose intolerance or who follow a vegan diet. Fortified plant-based milks and yogurts can be used to ensure adequate calcium intake.

Milk is not a traditional staple of the diet, so it is consumed sparingly, if at all. When used, it is often low-fat or skim milk added to a dish rather than consumed as a daily drink.