Elevate Your Health with the Top 10 Mediterranean Dishes: A Dive into Macro and Micro Nutrient Levels
Tortilla de Patatas (Spanish Omelette) – A simple but delicious potato omelette from Spain. This dish is high in carbohydrates from the potatoes, moderate in protein from the eggs, and contains healthy fats from the olive oil used for cooking.
- Carbohydrates: 30-40g
- Protein: 10-15g
- Fat: 15-20g
- Calcium: 50-100mg
- Potassium: 300-400mg
- Magnesium: 30-50mg
- Sodium: 200-300mg
Gyro – Rotisserie-cooked meat sliced and wrapped in soft, warm pita bread, a popular Mediterranean street food. Gyros are a good source of protein from the meat, with carbohydrates from the pita bread. The dish also contains some healthy fats.
- Carbohydrates: 30-40g
- Protein: 20-30g
- Fat: 15-20g
- Calcium: 50-100mg
- Potassium: 300-400mg
- Magnesium: 30-50mg
- Sodium: 500-700mg
Falafel – Irresistible fried fava bean or chickpea fritters, often served in wraps or with dips like baba ganoush. Falafel is high in complex carbohydrates and fiber from the chickpeas or fava beans, as well as containing plant-based protein.
- Carbohydrates: 30-40g
- Protein: 10-15g
- Fat: 10-15g
- Calcium: 50-100mg
- Potassium: 300-400mg
- Magnesium: 50-100mg
- Sodium: 300-500mg
Maakouda – Fried potato fritters or cakes, a popular Moroccan street food. Maakouda is high in carbohydrates from the potatoes and contains some fat from frying
- Carbohydrates: 30-40g
- Protein: 5-10g
- Fat: 10-15g
- Calcium: 20-50mg
- Potassium: 300-400mg
- Magnesium: 30-50mg
- Sodium: 200-400mg
Arancini – Gooey, crunchy, and steaming hot fried rice balls, a specialty from Sicily. Arancini are a source of complex carbohydrates from the rice, with some protein and fat from the cheese and frying.
- Carbohydrates: 40-50g
- Protein: 10-15g
- Fat: 10-15g
- Calcium: 50-100mg
- Potassium: 200-300mg
- Magnesium: 30-50mg
- Sodium: 300-500mg
Patatas Bravas – Crispy fried potatoes served with a spicy sauce and garlic aioli, a classic Spanish tapa. This dish is high in carbohydrates from the potatoes and contains healthy fats from the olive oil and aioli.
- Carbohydrates: 20-30g
- Protein: 5-10g
- Fat: 10-15g
- Calcium: 20-50mg
- Potassium: 300-400mg
- Magnesium: 30-50mg
- Sodium: 300-500mg
Loukoumades/Lokma/Luqmat el-Qadi – Sweet fried dough balls, popular snacks across Turkey, Greece, Egypt, and Cyprus. These are high in carbohydrates from the dough and contain fat from frying.
- Carbohydrates: 40-50g
- Protein: 5-10g
- Fat: 10-15g
- Calcium: 20-50mg
- Potassium: 100-200mg
- Magnesium: 20-40mg
- Sodium: 50-100mg
Greek Salad – A classic salad with tomatoes, onions, cucumbers, olives, feta, olive oil, and oregano. Greek salad is low in carbohydrates, high in healthy fats from the olive oil and olives, and contains some protein from the feta cheese.
- Carbohydrates: 10-15g
- Protein: 5-10g
- Fat: 10-15g
- Calcium: 100-200mg
- Potassium: 300-400mg
- Magnesium: 30-50mg
- Sodium: 200-400mg
Hummus – A creamy dip or spread made from chickpeas, tahini, olive oil, lemon, and garlic. Hummus is high in complex carbohydrates and fiber from the chickpeas, contains plant-based protein, and has healthy fats from the olive oil and tahini.
- Carbohydrates: 15-20g
- Protein: 5-10g
- Fat: 10-15g
- Calcium: 50-100mg
- Potassium: 200-300mg
- Magnesium: 50-100mg
- Sodium: 300-500mg
Shish Kebabs – Skewers of grilled meat, seafood, or vegetables, a staple of Mediterranean cuisine. The macro and micro nutrient content of shish kebabs can vary depending on the ingredients, but they generally provide a balance of protein, carbohydrates, and healthy fats.
- Carbohydrates: 10-20g
- Protein: 20-30g
- Fat: 10-15g
- Calcium: 50-100mg
- Potassium: 300-400mg
- Magnesium: 30-50mg
- Sodium: 200-400mg