What is the typical diet in Ikaria, Greece?

December 16, 2025 •

4 min read

As one of the world's five 'Blue Zones,' the Greek island of Ikaria has a population with exceptionally high rates of longevity and low rates of chronic disease. For this reason, many are curious: what is the typical diet in Ikaria, Greece?

Quick Summary

The traditional Ikarian diet is primarily plant-based, featuring wild greens, legumes, whole grains, and olive oil, with very limited meat and dairy from goats. Herbal teas and moderate wine consumption are also common, contributing to the island's famous longevity.

Key Points

Plant-Based Foundation: The diet is overwhelmingly plant-based, relying heavily on locally grown and foraged vegetables, fruits, and wild greens.
Legumes are a Staple: Beans, lentils, and chickpeas are eaten several times a week, serving as a primary source of protein and fiber.
Moderate Animal Products: Animal products are consumed in limited amounts, with goat's milk and goat cheese preferred over cow's dairy, and red meat reserved for special occasions.
Olive Oil is the Key Fat: Extra virgin olive oil is the main source of fat, used liberally for cooking and flavoring.
Herb-Infused Beverages: Daily consumption of herbal teas made from local, wild herbs like sage, rosemary, and mint provides high levels of antioxidants.
Mindful and Social Eating: The Ikarian diet is part of a lifestyle that includes eating slowly, socializing during meals, and observing periods of fasting.
Minimal Processed Foods: Packaged goods and refined sugars are not part of the traditional Ikarian diet, which instead uses honey and natural fruits for sweetness.
Moderate Wine and Coffee: A glass of red wine with dinner and small amounts of Greek coffee are consumed regularly.

The Greek island of Ikaria has earned its place as one of the world's five 'Blue Zones,' thanks to its inhabitants' remarkably long and healthy lives. A significant contributing factor is their traditional eating pattern, which is rooted in a nutrient-dense, plant-heavy, and minimally processed variation of the Mediterranean diet. Unlike the typical Western diet, the Ikarian approach emphasizes fresh, seasonal, and home-cooked foods.

The Foundation: A Plant-Based Approach

The bedrock of the Ikarian diet is its strong focus on plants. Meals are centered around vegetables, fruits, and legumes, most of which are locally grown in small, family gardens or foraged from the wild. This self-sufficiency ensures a diet rich in vitamins, minerals, and antioxidants.

Staple Plant-Based Foods

Legumes: Beans like black-eyed peas, chickpeas, and lentils are a cornerstone of the diet, providing filling, fiber-rich plant-based protein. They are often cooked into hearty soups or stews.
Wild Greens: Ikarians forage for over 80 types of wild greens, or horta, such as dandelion, arugula, and chicory. These are exceptionally high in antioxidants and are a daily staple.
Vegetables and Potatoes: A wide variety of seasonal vegetables are consumed daily, including tomatoes, peppers, and garlic. Potatoes are also a surprisingly common element of the diet.
Fruits and Nuts: Seasonal fruits, including figs and grapes, are a regular part of meals or snacks. Nuts like walnuts and almonds provide healthy fats.
Whole Grains: Whole-grain breads and cereals, such as trahana (a fermented wheat product), are consumed regularly. These have a low glycemic index and provide sustained energy.

Animal Products and Fats in Moderation

While predominantly plant-based, the Ikarian diet includes some animal products, but in far smaller quantities than in Western diets. The primary fat source is extra virgin olive oil.

Key Animal Product and Fat Sources

Olive Oil: As a staple of Mediterranean cuisine, extra virgin olive oil is used liberally for cooking and dressing salads. Its monounsaturated fats and antioxidants offer significant heart-protective benefits.
Goat Dairy: Goat's milk and cheese are preferred over cow's milk and are consumed in moderation. Goat dairy is rich in tryptophan and potassium and is often easier to digest.
Fish: Fish is eaten a few times per week, with sardines and other small, oily fish providing omega-3 fatty acids for brain and heart health.
Meat: Red meat is reserved for special occasions or festivals, typically consumed only a few times per month. When eaten, it is often locally raised goat.

A Comparison of Ikarian and Western Diets


Feature	Typical Ikarian Diet	Typical Western Diet
Focus	Plant-based, whole foods, seasonal produce.	High in processed foods, sugar, and refined grains.
Primary Fat Source	Extra virgin olive oil.	Saturated fats, seed oils, and processed fats.
Legume Intake	High intake of beans, lentils, and chickpeas.	Generally low intake of legumes.
Dairy	Moderate, primarily from goats.	High consumption of cow's milk and dairy products.
Meat	Very limited, mainly red meat on special occasions.	High consumption of red and processed meats.
Herbs	Extensive use of wild herbs and herbal teas.	Minimal use of fresh herbs.
Sugar	Limited to natural sugars from fruit and honey.	High intake of added sugars in drinks and snacks.

The Role of Beverages and Lifestyle

Beyond the food, Ikarians incorporate traditional beverages and mindful eating practices into their daily lives.

Cultivating Healthy Habits

Herbal Teas: The island's rich variety of wild herbs, such as sage, rosemary, and oregano, are brewed into teas that are sipped throughout the day. These infusions are packed with antioxidants and have diuretic properties that help regulate blood pressure.
Coffee: Strong, Greek coffee is another staple, consumed in small amounts. Research has linked it to improved circulation.
Wine: Moderate consumption of local red wine, rich in polyphenols and resveratrol, is common during meals. Wine is often enjoyed in a social setting and is even sometimes diluted with water.
Mindful Eating: Meals are not rushed; they are savored and enjoyed with family and friends. This slower pace is thought to aid digestion and reduce stress, contributing to a lower overall calorie intake. Ikarians traditionally stop eating when they feel about 80% full.
Fasting: Rooted in their Greek Orthodox faith, periods of fasting throughout the year naturally limit calorie intake and give the body a rest.

Conclusion: A Blend of Tradition and Wholesome Ingredients

Ultimately, the typical diet in Ikaria, Greece, is a simple, traditional, and wholesome eating pattern based on a deep connection to the land. It's a testament to the power of a plant-based diet, fresh seasonal ingredients, and a slow-paced, mindful approach to eating. The diet's emphasis on legumes, wild greens, healthy fats from olive oil, and antioxidant-rich herbs and wine contributes significantly to the island's renowned longevity. It's a way of eating that is accessible to anyone, regardless of location, by prioritizing simple, home-cooked, and natural foods over processed alternatives.

For more insight into the broader Blue Zone lifestyle that includes the Ikarian diet, you can explore the work of longevity expert Dan Buettner, who popularized the concept in his books and research. https://www.bluezones.com/explorations/ikaria-greece/

Frequently Asked Questions

People in Ikaria typically drink goat's milk instead of cow's milk. Goat's milk and cheese are often preferred as they are seen as easier to digest and provide specific nutrients.

Ikarians eat meat very rarely, with consumption limited to special occasions or festivals, often only a few times per month. Their diet is predominantly plant-based, with fish consumed more frequently.

The primary source of fat is extra virgin olive oil, which is used liberally in cooking and as a dressing for salads. It is a key component of their healthy eating pattern.

Yes, Ikarians drink both wine and coffee in moderation. A glass of local red wine is typically enjoyed with meals, and small amounts of Greek coffee are also consumed daily.

Wild greens, or horta, are foraged plants like dandelion, chicory, and arugula that grow natively on the island. They are a rich source of antioxidants and a regular part of the Ikarian diet.

The Ikarian diet is not strictly vegetarian, but it is very heavily plant-based. It includes very limited quantities of animal products like fish and goat dairy, and red meat is a rare treat.

Legumes are extremely important and are a cornerstone of the Ikarian diet. Beans, lentils, and chickpeas are eaten multiple times a week in soups, stews, and other dishes, providing a major source of protein and fiber.

Honey is used as a natural sweetener instead of refined sugar. Ikarian honey, particularly thyme honey, is known for its medicinal properties and is often taken by the spoonful.