What Fruits Can You Eat On Mediterranean Diet?

What Fruits Can You Eat On The Mediterranean Diet

When you think of the Mediterranean diet, consuming fruit is one of the main things people often recommend. The Mediterranean diet comes from the Mediterranean region and Europe, and fruits are abundant, making it great when you love eating fruits.

What fruits can you eat on the Mediterranean diet?

As we have established in many other articles, versatility makes the Mediterranean diet stand out from others. Most fruits should be there for you to consume, and even if they are high in sugar, you can still consume them. You only need to consume them in smaller quantities. However, you might want to consider looking for fruits low in sugar if you want to lose weight.

Since there are so many different fruits that you can choose from, we must look at some of the top options for this diet. While the fruits we discuss in this article are not the “be all” of fruits, they are still healthier than some of the alternatives you can find. Additionally, we will look at fruits that might be too high in sugar and should potentially be avoided.

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6 Fruits You Can Eat On The Mediterranean Diet

As mentioned, fruits are some of the healthiest foods that you can consume. They are packed full of healthy vitamins and minerals and should ensure that you hit your macronutrient targets more efficiently. Here are some of the best fruits that you can consume when you are following the Mediterranean diet.


While grapefruit is certainly not for everyone, it is one of the best foods you can eat on the Mediterranean diet. Grapefruit is healthy and very low in calories, and it also contains plenty of vitamins and minerals. These minerals and vitamins will ensure that you improve your micronutrients and add some additional fiber.

While grapefruit might not be your favorite fruit, it certainly provides you with vitamins. If you don’t like the taste of grapefruit, you can add it to a smoothie or create a fruit bowl of different fruits that should be much healthier. Grapefruit is one of the best ways for you to stay in shape and improve your micronutrients.


The banana is one of the best fruits for those that like working out. It might be considered a berry, but it is very low in calories, and it does not have too much sugar. Bananas are easy to consume, and there is so much that you can do with them. Many dishes that people prepare might have bananas added in some form or another.

One of the main reasons for selecting bananas is the level of potassium found in it. It has plenty of potassium, and this will make it much healthier for you if you are dealing with cramps and pains from training.


Many people often debate the addition of apples to any diet. Apples are healthy, and they have plenty of fiber. While it might also have some sugar that experts recommend you avoid, these healthy sugars will add to your vitamins and nutrients. We don’t recommend that you over-consume apples, but one or two a day should be fine.


The next food that you might want to consider adding to your diet is berries. Berries are low in calories, and they have a great taste that could spice up virtually any meal. Blueberries are the most common for those trying to lose weight. One of the main reasons for having so many berries in your diet is all the antioxidants.

Berries also give you plenty of energy, and the energy will ensure that you can make it through the day comfortably. Since berries are small and low in calories, they make the perfect snack for someone cutting down on excessive calories.


Watermelon is the perfect example of a fruit that is almost tailor-made for the Mediterranean diet. While it does not have plenty of nutritional value, it has plenty of fiber, and the fiber content will keep you fuller for longer. Additionally, watermelon has plenty of water, and the water content should keep you hydrated as well.

Passion Fruit

For the final fruit on this list, we had to go for something a little different. Passion fruit is a wonderful fruit, and while it might have plenty of sugar, it contains iron, and the iron is great for your body, especially those suffering from anemia. It can also be blended with most other fruits to create the perfect shake or smoothie for your mornings.

Food That You Should Avoid On The Mediterranean Diet

Now that you have a general idea of the foods that you might want to consume on the Mediterranean diet, it is essential that we also look at a few foods that should be avoided. While you don’t need to kill yourself avoiding them if they are your favorite, we would recommend sticking to some of the fruits as healthier alternatives:

  • Too much red meat
  • Foods high in sugar
  • Processed foods in boxes or tins
  • Junk foods
  • Fruit juices with sugar
  • Excessive dairy

While these are only a few foods that should be avoided, you can still consume them. However, we would not recommend consuming as much of them as many other people who are not following the Mediterranean diet. You can consider making these foods your treats to be consumed as a reward for accomplishing something.

What Fruits Can You Eat On Mediterranean Diet Summary

The Mediterranean diet is one of the most forgiving diets you will ever come across. It has some of the best foods that will keep you going, and when you replace some of the unhealthy food with the healthier fruits on the list, you should see immediate changes in your energy levels and results. Let us know in the comment section if we missed any of your favorites.

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Fruits On The Mediterranean Diet

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