Common Mediterranean Foods

The first step to Mediterranean cooking is having the right foods on hand. Below you'll find common staples found in Mediterranean kitchens.

Want a copy of our list for yourself? Click here to download our Mediterranean Diet shopping list.

On the Shelves

Beans and Legumes: chickpeas, cannellini beans, fava beans, kidney beans, lentils, peanuts

Breads: dried bread crumbs, foccacia, lavash, pita

Canned Fruit

Canned Seafood: anchovies, clams, salmon, sardines, tuna

Canned Vegetables

Capers

Dried Fruit

Garlic

Grains: bulgur, couscous, cornmeal, farro, millet, oats, polenta, rice, quinoa, semolina

Honey

Nuts: almonds, hazelnuts, pine nuts, pistachios, walnuts

Oils: canola oil, extra-virgin olive oil, hazelnut oil, walnut oil

Olives

Onions

Pastas (all types)

Potatoes

Raisins

Salt: kosher, sea, and iodized

Spices: basil, bay leaves, black pepper, celery seed, cinnamon, cloves, coriander, crushed red pepper, cumin, curry powder, dill, fennel seeds, garlic powder, ginger, oregano, paprika, rosemary, saffron, sage, sesame seeds, thyme, tumeric

Tahini

Tapenades

Tomato Products: canned tomatoes, tomato sauce, tomato paste, sun-dried tomatoes

Vinegars: balsamic, champagne, cider, red wine, sherry, white wine

In the Frige

Cheeses

Eggs

Fresh Fruit

Fresh Meat and Poultry

Fresh Seafood

Fresh Vegetables

Fruit Juice: grape, orange, pomegranate

Hummus

Lemon Juice

Milk

Yogurt

In the Freezer

Frozen Fruit

Frozen Seafood

Frozen Vegetables

Sorbet