What kind of dairy can I have on the Mediterranean diet?

November 2, 2025 •

3 min read

Studies have shown that incorporating a moderate intake of dairy, particularly fermented products, can be part of a heart-healthy Mediterranean diet. If you're wondering what kind of dairy can I have on the Mediterranean diet?, the answer focuses on a few specific types enjoyed in moderation, rather than the high consumption common in many Western diets.

Quick Summary

The Mediterranean diet includes dairy in moderation, favoring fermented options like Greek yogurt and minimally processed cheeses. Key choices include feta, mozzarella, and ricotta, while avoiding high-sugar and highly processed items like American cheese and ice cream.

Key Points

Moderate portions: Limit dairy intake to 1-2 servings per day, using it as a flavor-enhancer rather than a main food group.
Prioritize fermented dairy: Choose plain Greek yogurt and kefir for their high protein content and beneficial probiotics that support gut health.
Opt for unprocessed cheeses: Select minimally processed cheeses from the region, such as feta, mozzarella, ricotta, and goat cheese.
Avoid added sugars: Stick to plain or unsweetened yogurts and avoid flavored varieties, which are often high in added sugar.
Choose healthier fats: Use flavorful, hard cheeses like Parmesan in smaller amounts and prefer healthy plant-based fats like olive oil over butter or heavy cream.
Consider low-fat options: For milk and yogurt, opting for low-fat or skim versions can help align with modern heart-health recommendations, while full-fat is traditionally consumed in small amounts.
Limit processed cheese: Avoid processed cheese products, like American slices, as they do not fit the diet's emphasis on whole foods.

Dairy in the Mediterranean Diet: A Focus on Moderation and Quality

The Mediterranean diet is well-known for its focus on plant-based foods, healthy fats, and whole grains. While dairy isn't a central component, it is included in moderation. The emphasis is on consuming dairy in smaller portions and choosing specific types known for their quality and traditional use.

The Importance of Fermented Dairy

Fermented dairy items like yogurt and kefir are favored in the Mediterranean diet. Fermentation adds beneficial probiotics, which can support gut health and digestion. Greek yogurt, in particular, is noted for its higher protein content due to straining.

Greek Yogurt: Plain, unsweetened Greek yogurt is rich in protein and calcium and is versatile for snacks or meals.
Plain Yogurt: Unsweetened plain yogurt is also a good choice. Avoid varieties with significant added sugars.
Kefir: This fermented drink offers probiotics similar to yogurt.

The Right Cheeses for Your Plate

The diet includes specific, minimally processed regional cheeses.

Feta: This tangy cheese from sheep's or goat's milk is a good source of protein and calcium.
Goat Cheese (Chevre): Known for its distinct flavor and often easier digestibility, goat cheese can be lower in fat and sodium.
Ricotta and Mozzarella: These fresh cheeses, especially part-skim or low-fat versions, are suitable.
Harder Cheeses: Strong-flavored cheeses like Parmesan and Pecorino can be used sparingly to add flavor.
Halloumi: This cheese is often grilled and used in salads or vegetable dishes.

Dairy to Limit or Avoid

Certain dairy products are best limited or avoided due to high fat, sugar, or processing.

High-Sugar Flavored Yogurts: These often contain excessive added sugar.
Highly Processed Cheeses: Processed cheese slices like American cheese are not traditional.
High-Fat Cream-Based Products: Items like heavy cream and butter are high in saturated fat; olive oil is preferred.
Ice Cream: This is considered a treat, not a regular part of the diet.

Full-Fat vs. Low-Fat Dairy in the Mediterranean Diet

While traditional Mediterranean diets included full-fat dairy from goats and sheep, some modern recommendations suggest low-fat options for items like milk and yogurt to manage saturated fat intake. Research indicates that a Mediterranean diet with dairy, including full-fat options, can positively affect cardiovascular risk factors. Both full-fat in moderation and low-fat options can fit, with the focus remaining on unprocessed choices. Low-fat may be preferable for those managing heart health or weight.

A Comparison of Mediterranean-Friendly Dairy


Feature	Greek Yogurt (Plain)	Feta Cheese	Part-Skim Mozzarella	Cow's Milk (1%)
Fat Content	Low to moderate	Moderate	Low	Low
Protein	High	Moderate	Moderate	Moderate
Sodium	Low (natural)	High (from brine)	Moderate	Moderate
Probiotics	Yes	Yes (traditional)	No	No
Best Use	Snacks, breakfast, dips (e.g., tzatziki)	Salads, omelets, baked dishes	Salads, caprese, pizza toppings	Cooking, small amounts in coffee/tea

How to Incorporate Dairy into Your Mediterranean Meals

Enjoy Yogurt for Breakfast or Snacks: Plain Greek yogurt with fruit and honey is a classic.
Use Cheese as a Garnish: A small amount of feta on a salad or parmesan on pasta adds flavor without large portions.
Make Healthy Dips: Yogurt can be a base for dips like tzatziki.
Include it in Savory Dishes: Add feta to stuffed peppers or mozzarella to flatbreads.
Opt for Alternatives: Unsweetened non-dairy milks like almond milk can substitute cow's milk, as nuts are included in the diet.

Conclusion: Balancing Dairy for a Mediterranean Lifestyle

Dairy can be part of the Mediterranean diet when consumed in moderation, focusing on unprocessed and fermented options. Choosing flavorful varieties allows smaller portions to enhance dishes. This approach helps incorporate dairy's nutrients like calcium and protein within a whole-foods-focused diet. For further information, the Cleveland Clinic offers resources on the Mediterranean diet.

Frequently Asked Questions

A typical serving size for dairy is approximately 1 cup of yogurt or 1 to 2 ounces of cheese. The overall recommendation is to consume dairy in moderate portions, generally 1-2 servings per day.

Both unsweetened Greek and regular yogurt can be part of the diet. Greek yogurt is often favored because it is strained, resulting in a thicker consistency and a higher concentration of protein compared to regular yogurt.

Ice cream is not a recommended part of the daily Mediterranean diet due to its high fat and sugar content. It is best enjoyed as an occasional treat, with mindful portion control.

Yes, dairy-free alternatives such as almond milk and soy milk are suitable options, especially since nuts and legumes are staples of the diet. Always choose unsweetened varieties to avoid added sugars.

The Mediterranean diet emphasizes plant-based fats, particularly extra virgin olive oil, over butter. It is best to avoid or limit butter and other high-fat dairy spreads in favor of olive oil.

Feta cheese is high in sodium due to its brining process, but it is also a good source of protein, calcium, and probiotics. It is healthy when consumed in moderation, allowing a strong flavor with a small portion.

Dairy should be consumed in moderation, typically a few times per week rather than daily. It is best used as a flavor enhancer or a moderate part of a meal.