Mediterranean Fats & Oils Guide

At 884kcal calories per 100g, Avocado Oil 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 100g fat per serving. Within this category, it falls between Ghee and Flaxseed Oil for calories, ranking 10 of 23.

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At 884kcal calories per 100g, Flaxseed Oil 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 100g fat per serving. Within this category, it falls between Avocado Oil and Sesame Oil for calories, ranking 11 of 23.

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At 900kcal calories per 100g, Olive Oil 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 100g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Coconut Oil at 895kcal.

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At 884kcal calories per 100g, Sesame Oil 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 100g fat per serving. Within this category, it falls between Flaxseed Oil and Walnut Oil for calories, ranking 12 of 23.

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With 884kcal calories per 100g, Walnut Oil earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, walnut oil also provides 100g fat per 100g. Within this category, it falls between Sesame Oil and Grapeseed Oil for calories, ranking 13 of 23.

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Beef Tallow is classified as Limited on Mediterranean, with 198kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 14.7g protein and 14.9g fat, which may factor into overall meal planning. Among the 23 items in this category, beef tallow sits at the low end for calories — next closest is Heavy Cream at 340kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 717kcal calories per 100g, Butter earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 81.1g fat and 643mg sodium, which may factor into overall meal planning. Within this category, it falls between Margarine and Cooking Spray for calories, ranking 6 of 23. 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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Canola Oil is classified as Limited on Mediterranean, with 900kcal calories per 100g. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 100g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Olive Oil at 900kcal. 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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Coconut Oil is classified as Limited on Mediterranean, with 895kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 99.1g fat, which may factor into overall meal planning. Within this category, it falls between Shortening and Olive Oil for calories, ranking 17 of 23. 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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With 792kcal calories per 100g, Cooking Spray earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 78.7g fat, which may factor into overall meal planning. Within this category, it falls between Butter and Vegetable Oil for calories, ranking 7 of 23. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 136kcal calories per 100g, Duck Fat earns a Limited classification on Mediterranean. It is allowed in moderation rather than as a staple. Beyond the primary classification, duck fat also provides 18.7g protein per 100g. Among the 23 items in this category, duck fat sits at the low end for calories — next closest is Beef Tallow at 198kcal. 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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At 876kcal calories per 100g, Ghee falls into the Limited category under Mediterranean guidelines. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 99.5g fat per serving. Within this category, it falls between Vegetable Oil and Avocado Oil for calories, ranking 9 of 23. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Grapeseed Oil is classified as Limited on Mediterranean, with 884kcal calories per 100g. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Walnut Oil and MCT Oil for calories, ranking 14 of 23. 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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At 340kcal calories per 100g, Heavy Cream falls into the Limited category under Mediterranean guidelines. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 36.1g fat per serving. Among the 23 items in this category, heavy cream sits at the low end for calories — next closest is Margarine at 579kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 902kcal calories per 100g, Lard earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 100g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Safflower Oil at 900kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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MCT Oil is classified as Limited on Mediterranean, with 884kcal calories per 100g. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Grapeseed Oil and Shortening for calories, ranking 15 of 23. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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Peanut Oil is classified as Limited on Mediterranean, with 900kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 100g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Canola Oil at 900kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 900kcal calories per 100g, Sunflower Oil earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 100g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Peanut Oil at 900kcal. 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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At 862kcal calories per 100g, Vegetable Oil falls into the Limited category under Mediterranean guidelines. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Cooking Spray and Ghee for calories, ranking 8 of 23. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Margarine is classified as Not Allowed on Mediterranean, with 579kcal calories per 100g. The classification reflects that it is the kind of refined or processed food the Mediterranean pattern minimizes. Nutritionally, it also delivers 65g fat and 694mg sodium per serving. Among the 23 items in this category, margarine sits at the low end for calories — next closest is Butter at 717kcal.

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Palm Oil is classified as Not Allowed on Mediterranean, with 134kcal calories per 100g. This means it is the kind of refined or processed food the Mediterranean pattern minimizes. Among the 23 items in this category, palm oil sits at the low end for calories — next closest is Duck Fat at 136kcal.

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At 900kcal calories per 100g, Safflower Oil falls into the Not Allowed category under Mediterranean guidelines. The classification reflects that it is the kind of refined or processed food the Mediterranean pattern minimizes. Nutritionally, it also delivers 100g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Sunflower Oil at 900kcal.

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With 884kcal calories per 100g, Shortening earns a Not Allowed classification on Mediterranean. It is the kind of refined or processed food the Mediterranean pattern minimizes. Beyond the primary classification, shortening also provides 100g fat per 100g. Within this category, it falls between MCT Oil and Coconut Oil for calories, ranking 16 of 23.

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