Nutritional value of Mediterranean food!

Mediterranean food is know for its health benefits. It typically includes a variety of fruits, vegetables, whole grains, lean proteins ,such as fish and legumes, nuts, seeds, and olive oil. This diet is rich in fiber, healthy fats, vitamins, and minerals while being relatively low in saturated fats and processed foods.

Here’s a breakdown of the nutritional value of common components in the Mediterranean diet:

1. Olive oil (1tbsp)

• Calories: about 120kcal

• Fat: about 14g

• Carbohydrates: 0g

• Protein: 0g

2. Salmon (3oz, cooked)

• Calories: about 180 kcal

• Fat: about 11g

• Carbohydrates: 0g

• Protein: about 19g

3. Whole wheat pasta (1 cup, cooked)

• Calories: about 180 kcal

• Fat: about 1g

• Carbohydrates: about 39 g

• Protein: about 7g.

4.Tomatoes (1 medium):

• Calories: about 120kcal

• Carbohydrates: about 3-4g.

• Protein: about 15-18g

5. Greek yoghurt (6 oz):

• Calories: about 100 kcal (non-fat) -150 kcal (whole milk)

• Fat: about 0-10g (varies by type)

• Carbohydrates: about 6-8g

• Protein: about 15-18g

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