Mediterranean Grains Guide

Amaranth is classified as Allowed on Mediterranean, with 23kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. Among the 35 items in this category, amaranth sits at the low end for calories — next closest is Corn Flakes at 44kcal.

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At 65kcal calories per 100g, Arrowroot Powder falls into the Allowed category under Mediterranean guidelines. This means it is a regular feature of the traditional Mediterranean pattern. Among the 35 items in this category, arrowroot powder sits at the low end for calories — next closest is Corn at 86kcal.

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Bagel is classified as Allowed on Mediterranean, with 264kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 10.6g protein and 422mg sodium, which may factor into overall meal planning. Within this category, it falls between English Muffin and Nachos for calories, ranking 11 of 35.

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At 352kcal calories per 100g, Barley falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, barley also provides 9.9g protein and 15.6g fiber per 100g. Within this category, it falls between Buckwheat and Tapioca Starch for calories, ranking 21 of 35.

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Buckwheat is classified as Allowed on Mediterranean, with 343kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 13.2g protein and 10g fiber, which may factor into overall meal planning. Within this category, it falls between Rye Bread and Barley for calories, ranking 20 of 35.

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With 219kcal calories per 100g, Burrito earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 11.1g protein and 8.5g fat, which may factor into overall meal planning. Within this category, it falls between Fried Rice and English Muffin for calories, ranking 9 of 35.

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Corn is classified as Allowed on Mediterranean, with 86kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. Among the 35 items in this category, corn sits at the low end for calories — next closest is Quinoa at 120kcal.

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With 44kcal calories per 100g, Corn Flakes earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. Among the 35 items in this category, corn flakes sits at the low end for calories — next closest is Arrowroot Powder at 65kcal.

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At 398kcal calories per 100g, Cornmeal falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, cornmeal also provides 10.4g protein and 5.4g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Rice Cakes at 392kcal.

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With 381kcal calories per 100g, Cornstarch earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It ranks among the highest in this category for calories. The nearest lower option is Oats at 379kcal.

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With 407kcal calories per 100g, Croutons earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 11.9g protein and 6.6g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Oat Flour at 404kcal.

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At 227kcal calories per 100g, English Muffin falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 8.9g protein and 3.5g fiber per serving. Within this category, it falls between Burrito and Bagel for calories, ranking 10 of 35.

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At 174kcal calories per 100g, Fried Rice falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 387mg sodium per serving. Among the 35 items in this category, fried rice sits at the low end for calories — next closest is Burrito at 219kcal.

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At 471kcal calories per 100g, Granola Bars falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 10.1g protein and 19.8g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Pita Bread at 457kcal.

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With 378kcal calories per 100g, Millet earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, millet also provides 11g protein and 8.5g fiber per 100g. Within this category, it falls between Pasta and Oats for calories, ranking 25 of 35.

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Naan is classified as Allowed on Mediterranean, with 311kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 11.1g protein and 7.3g fat per serving. Within this category, it falls between Waffles and Wheat Flour for calories, ranking 17 of 35.

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With 265kcal calories per 100g, Nachos earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, nachos also provides 7.6g protein and 15.9g fat per 100g. Within this category, it falls between Bagel and Sourdough Bread for calories, ranking 12 of 35.

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With 404kcal calories per 100g, Oat Flour earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 14.7g protein and 9.1g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Cornmeal at 398kcal.

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Oats is classified as Allowed on Mediterranean, with 379kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 13.2g protein and 6.5g fat per serving. Within this category, it falls between Millet and Cornstarch for calories, ranking 26 of 35.

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At 282kcal calories per 100g, Pancakes falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, pancakes also provides 7.4g protein and 12.1g fat per 100g. Within this category, it falls between Pizza and Waffles for calories, ranking 15 of 35.

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Pasta is classified as Allowed on Mediterranean, with 371kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 13g protein and 3.2g fiber per serving. Within this category, it falls between Rice Noodles and Millet for calories, ranking 24 of 35.

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Pita Bread is classified as Allowed on Mediterranean, with 457kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 11.8g protein and 15.2g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Rice Crackers at 416kcal.

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Pizza is classified as Allowed on Mediterranean, with 280kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 11.7g protein and 12.6g fat, which may factor into overall meal planning. Within this category, it falls between Sourdough Bread and Pancakes for calories, ranking 14 of 35.

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Quinoa is classified as Allowed on Mediterranean, with 120kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 2.8g fiber, which may factor into overall meal planning. Among the 35 items in this category, quinoa sits at the low end for calories — next closest is Spelt at 127kcal.

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With 392kcal calories per 100g, Rice earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, rice also provides 7.1g protein and 4.2g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Cornstarch at 381kcal.

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At 392kcal calories per 100g, Rice Cakes falls into the Allowed category under Mediterranean guidelines. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 7.1g protein and 4.2g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Rice at 392kcal.

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Rice Crackers is classified as Allowed on Mediterranean, with 416kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 10g protein and 233mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Croutons at 407kcal.

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Rice Noodles is classified as Allowed on Mediterranean, with 364kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 6g protein, which may factor into overall meal planning. Within this category, it falls between Tapioca Starch and Pasta for calories, ranking 23 of 35.

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At 338kcal calories per 100g, Rye Bread falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, rye bread also provides 10.3g protein and 15.1g fiber per 100g. Within this category, it falls between Wheat Flour and Buckwheat for calories, ranking 19 of 35.

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With 272kcal calories per 100g, Sourdough Bread earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 10.8g protein and 2.2g fiber, which may factor into overall meal planning. Within this category, it falls between Nachos and Pizza for calories, ranking 13 of 35.

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At 127kcal calories per 100g, Spelt falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, spelt also provides 5.5g protein and 3.9g fiber per 100g. Among the 35 items in this category, spelt sits at the low end for calories — next closest is Tacos at 170kcal.

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At 170kcal calories per 100g, Tacos falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, tacos also provides 6.7g protein and 9.2g fat per 100g. Among the 35 items in this category, tacos sits at the low end for calories — next closest is Fried Rice at 174kcal.

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With 358kcal calories per 100g, Tapioca Starch earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. Within this category, it falls between Barley and Rice Noodles for calories, ranking 22 of 35.

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At 309kcal calories per 100g, Waffles falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, waffles also provides 7.4g protein and 9.5g fat per 100g. Within this category, it falls between Pancakes and Naan for calories, ranking 16 of 35.

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Wheat Flour is classified as Limited on Mediterranean, with 332kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 9.6g protein and 13.1g fiber, which may factor into overall meal planning. Within this category, it falls between Naan and Rye Bread for calories, ranking 18 of 35. Check the label carefully: the same product can be compliant or not depending on the specific brand or how it was prepared.

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