Mediterranean Protein Guide

At 181kcal calories per 100g, Black Beans 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 8.2g protein and 7g fat per serving. Within this category, it falls between Pea Protein and Tempeh for calories, ranking 8 of 18.

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Chickpea Flour is classified as Allowed on Mediterranean, with 387kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 22.4g protein and 6.7g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Gelatin at 381kcal.

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With 121kcal calories per 100g, Edamame earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, edamame also provides 11.9g protein and 5.2g fat per 100g. Within this category, it falls between Protein Shakes and Kidney Beans for calories, ranking 5 of 18.

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With 334kcal calories per 100g, Eggs earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, eggs also provides 16.2g protein and 28.8g fat per 100g. Within this category, it falls between Veggie Burger and Protein Bars for calories, ranking 11 of 18.

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With 105kcal calories per 100g, Greek Yogurt earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, greek yogurt also provides 8.2g protein per 100g. Among the 18 items in this category, greek yogurt sits at the low end for calories — next closest is Lentil Pasta at 111kcal.

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With 177kcal calories per 100g, Kidney Beans earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, kidney beans also provides 8.1g protein and 7g fat per 100g. Within this category, it falls between Edamame and Pea Protein for calories, ranking 6 of 18.

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With 111kcal calories per 100g, Lentil Pasta earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 5.7g fat and 3.4g fiber, which may factor into overall meal planning. Among the 18 items in this category, lentil pasta sits at the low end for calories — next closest is Protein Shakes at 119kcal.

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Pea Protein is classified as Allowed on Mediterranean, with 180kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 14g fat and 2.7g fiber, which may factor into overall meal planning. Within this category, it falls between Kidney Beans and Black Beans for calories, ranking 7 of 18.

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At 192kcal calories per 100g, Tempeh falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, tempeh also provides 20.3g protein and 10.8g fat per 100g. Within this category, it falls between Black Beans and Veggie Burger for calories, ranking 9 of 18.

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With 94kcal calories per 100g, Tofu earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. Among the 18 items in this category, tofu sits at the low end for calories — next closest is Greek Yogurt at 105kcal.

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Collagen Peptides is classified as Limited on Mediterranean, with 360kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 90g protein and 300mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Whey Protein at 339kcal. 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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Gelatin is classified as Limited on Mediterranean, with 381kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 7.8g protein and 466mg sodium, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Collagen Peptides at 360kcal. 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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Protein Bars is classified as Limited on Mediterranean, with 335kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 88.3g protein and 1000mg sodium, which may factor into overall meal planning. Within this category, it falls between Eggs and Soy Protein for calories, ranking 12 of 18. 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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Protein Powder is classified as Limited on Mediterranean, with 388kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 55.6g protein and 5.6g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Chickpea Flour at 387kcal. 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 119kcal calories per 100g, Protein Shakes earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. Among the 18 items in this category, protein shakes sits at the low end for calories — next closest is Edamame at 121kcal. 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 335kcal calories per 100g, Soy Protein 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 88.3g protein and 1000mg sodium per serving. Within this category, it falls between Protein Bars and Whey Protein for calories, ranking 13 of 18. 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 224kcal calories per 100g, Veggie Burger earns a Limited classification on Mediterranean. It is allowed in moderation rather than as a staple. Beyond the primary classification, veggie burger also provides 13g protein and 5.2g fat per 100g. Within this category, it falls between Tempeh and Eggs for calories, ranking 10 of 18. 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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Whey Protein is classified as Limited on Mediterranean, with 339kcal calories per 100g. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 11.7g protein and 968mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Soy Protein at 335kcal. 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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