Which Country in Europe Has the Healthiest Diet? A Deep Dive into Regional Eating Patterns

December 7, 2025 •

3 min read

Year after year, the Mediterranean diet, common in countries like Spain and Italy, is ranked by experts as one of the healthiest globally, leading many to wonder: Which country in Europe has the healthiest diet? The answer is not a single nation, but a fascinating exploration of diverse regional dietary patterns and comprehensive lifestyle habits.

Quick Summary

No single country in Europe definitively has the healthiest diet, as it's a complex mix of regional patterns and lifestyles. Mediterranean nations like Spain and Italy often rank highly due to their celebrated diets, but Nordic countries also offer exceptionally healthy eating habits.

Key Points

Mediterranean Diet Dominates: Southern European countries like Spain, Italy, and Greece are consistently cited for following the Mediterranean diet, known for its longevity benefits.
Nordic Alternative: Scandinavian countries adhere to the Nordic diet, which emphasizes whole grains like rye, root vegetables, berries, and oily fish.
Atlantic Diet Features: A lesser-known but equally healthy model from Portugal and NW Spain focuses on fresh seafood and vegetables.
Lifestyle is Key: Beyond just food, European health often comes from mindful eating, portion control, and integrating physical activity like walking into daily life.
Plant-Based Foundation: All major healthy European diets share a common theme: a focus on plant-based whole foods, healthy fats, and lean protein, rather than highly processed items.
No Single Winner: Rather than one winner for the healthiest diet, Europe offers several regional examples of robust, health-promoting dietary and lifestyle patterns.

The Mediterranean Diet: A Perennial Favorite

The Mediterranean diet is arguably the most well-known and widely studied healthy eating pattern in Europe. Inspired by the traditional cuisines of countries such as Spain, Italy, and Greece, this dietary approach is rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil.

Spain: The Bloomberg Healthiest Country Index in 2019 ranked Spain as the healthiest country in the world, in large part due to the prevalence of the Mediterranean diet. A high consumption of extra-virgin olive oil, nuts, and a preference for fish over red meat are key factors.
Italy and Greece: Both countries feature 'Blue Zone' regions, areas where inhabitants live longer-than-average lives. The diets in these areas, like Ikaria in Greece and Sardinia in Italy, are heavily plant-based and embrace the core tenets of the Mediterranean lifestyle.

This diet is consistently praised for its anti-inflammatory properties and its ability to reduce the risk of cardiovascular diseases and certain cancers.

The Nordic Diet: Health from the North

While the Mediterranean diet receives most of the attention, the Nordic diet is another powerful example of healthy eating in Europe. Focusing on seasonal, local, and sustainable produce, this diet is common in Scandinavian countries like Norway, Sweden, and Denmark.

Key components of the Nordic diet include:

Whole Grains: Primarily rye, barley, and oats, often in the form of dense bread like rugbrød.
Oily Fish: Salmon, mackerel, and herring provide essential omega-3 fatty acids.
Root Vegetables: Carrots, potatoes, and cabbage are staples.
Berries: Lingonberries and bilberries, which are rich in antioxidants, are frequently consumed.
Rapeseed (Canola) Oil: Used as the primary source of fat, similar to olive oil in the Mediterranean.

The Atlantic Diet: A Lesser-Known Contender

Inspired by the cuisine of northwest Spain and Portugal, the Atlantic diet shares many characteristics with its Mediterranean cousin but has its own unique flair. It places a strong emphasis on fresh, local seafood, particularly cod, octopus, and sardines, along with whole grains, legumes (especially white beans), and seasonal vegetables. Beef and pork are also included, but typically in smaller, moderate amounts.

More Than Just Food: The Lifestyle Factor

Answering which country in Europe has the healthiest diet requires looking beyond specific foods. European lifestyle habits play a crucial role in overall health.

Mindful Eating: Many Europeans view meals as a social event to be savored, not rushed. This mindful approach can aid digestion and help prevent overeating.
Portion Control: Portion sizes in many European countries are notably smaller than in places like the United States.
Regular Physical Activity: Walking and cycling are integrated into daily life and are common modes of transportation in many European cities.

Comparison of European Healthy Diets


Feature	Mediterranean Diet	Nordic Diet	Atlantic Diet
Key Foods	Fruits, vegetables, legumes, whole grains, nuts	Whole grains (rye, barley), root vegetables, berries, seasonal produce	Fresh seafood, whole grains, legumes, seasonal vegetables
Key Fat Source	Olive oil	Canola (rapeseed) oil	Olive oil
Typical Protein	Fish, poultry, and dairy in moderate amounts; limited red meat	Oily fish (salmon, herring), wild-caught options	Seafood (cod, octopus), some beef and pork
Lifestyle Elements	Mindful eating, socialization, active lifestyle	Seasonal focus, physical activity, connection to nature	Traditional preparation, local sourcing, smaller portions

Conclusion

There is no single "healthiest country" in Europe, but rather a collection of healthy regional dietary patterns and supportive lifestyles. While the Mediterranean model, exemplified by Spain and Italy, has the most extensive research supporting its benefits, the Nordic and Atlantic diets offer similarly robust, health-promoting frameworks based on local, seasonal, and whole foods. Ultimately, the healthiest approach is not about a specific nationality, but about adopting the core principles shared by these diets: a plant-heavy foundation, healthy fats, moderate portions, and an active lifestyle. For more information on regional healthy eating, see this Harvard Health article on Healthy European cuisines from beyond the Mediterranean.

Frequently Asked Questions

The Mediterranean diet primarily focuses on a high intake of fruits, vegetables, whole grains, legumes, and healthy fats like olive oil, with moderate amounts of fish and dairy, and limited red meat.

The Nordic diet is healthy because it relies on whole grains like rye and barley, seasonal berries and vegetables, and fatty fish like salmon and herring, providing a rich source of fiber, vitamins, and omega-3s.

The Atlantic diet is inspired by the traditional cuisine of northwest Spain and Portugal, emphasizing locally-sourced seafood, whole grains, and vegetables.

Lifestyle factors are extremely important, with many Europeans practicing mindful eating, portion control, and integrating regular physical activity like walking and cycling into their daily routines.

Compared to some Western diets, red meat consumption is generally lower in the healthiest European diets. Fish and poultry are more common, and meat is often used as a smaller component of a meal.

Yes, red wine is traditionally consumed in small to moderate amounts as part of the Mediterranean diet, typically with meals. However, its health benefits are debated, and moderation is key.

Yes, you can adopt the principles of healthy European eating anywhere. The key is to focus on fresh, seasonal whole foods, healthy fats, mindful eating, and regular physical activity.