Mediterranean Vegetables Guide

At 95kcal calories per 100g, Acorn Squash 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 6.8g protein per serving. Within this category, it falls between Peas and Swiss Chard for calories, ranking 44 of 68.

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With 53kcal calories per 100g, Artichoke earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 5.7g fiber, which may factor into overall meal planning. Within this category, it falls between Butternut Squash and Leeks for calories, ranking 37 of 68.

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Arugula is classified as Allowed on Mediterranean, with 25kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. Among the 68 items in this category, arugula sits at the low end for calories — next closest is Cabbage at 25kcal.

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Asparagus is classified as Allowed on Mediterranean, with 20kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 2.1g fiber, which may factor into overall meal planning. Among the 68 items in this category, asparagus sits at the low end for calories — next closest is Capers at 23kcal.

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At 43kcal calories per 100g, Beets falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, beets also provides 2.8g fiber per 100g. Within this category, it falls between Snap Peas and Brussels Sprouts for calories, ranking 33 of 68.

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Bell Pepper is classified as Allowed on Mediterranean, with 26kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 2.1g fiber per serving. Among the 68 items in this category, bell pepper sits at the low end for calories — next closest is Pumpkin at 26kcal.

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At 13kcal calories per 100g, Bok Choy falls into the Allowed category under Mediterranean guidelines. This means it is a regular feature of the traditional Mediterranean pattern. Among the 68 items in this category, bok choy sits at the low end for calories — next closest is Celery at 14kcal.

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With 34kcal calories per 100g, Broccoli earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 2.6g fiber, which may factor into overall meal planning. Within this category, it falls between Okra and Kale for calories, ranking 25 of 68.

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With 64kcal calories per 100g, Brown Rice earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 2.5g fiber, which may factor into overall meal planning. Within this category, it falls between Leeks and Tomato Soup for calories, ranking 39 of 68.

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With 43kcal calories per 100g, Brussels Sprouts earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 3.8g fiber, which may factor into overall meal planning. Within this category, it falls between Beets and Spaghetti Squash for calories, ranking 34 of 68.

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With 342kcal calories per 100g, Bulgur earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 12.3g protein and 12.5g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Pretzels at 338kcal.

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With 50kcal calories per 100g, Butternut Squash earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. Within this category, it falls between Spaghetti Squash and Artichoke for calories, ranking 36 of 68.

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Cabbage is classified as Allowed on Mediterranean, with 25kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 2.5g fiber per serving. Among the 68 items in this category, cabbage sits at the low end for calories — next closest is Cauliflower at 25kcal.

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At 16kcal calories per 100g, Canned Tomatoes falls into the Allowed category under Mediterranean guidelines. This means it is a regular feature of the traditional Mediterranean pattern. Among the 68 items in this category, canned tomatoes sits at the low end for calories — next closest is Radishes at 16kcal.

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At 23kcal calories per 100g, Capers 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 3.2g fiber and 2350mg sodium per serving. Among the 68 items in this category, capers sits at the low end for calories — next closest is Spinach at 23kcal.

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At 41kcal calories per 100g, Carrots falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, carrots also provides 2.8g fiber per 100g. Within this category, it falls between Onion and Snap Peas for calories, ranking 31 of 68.

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With 25kcal calories per 100g, Cauliflower earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. Among the 68 items in this category, cauliflower sits at the low end for calories — next closest is Eggplant at 25kcal.

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At 14kcal calories per 100g, Celery falls into the Allowed category under Mediterranean guidelines. This means it is a regular feature of the traditional Mediterranean pattern. Among the 68 items in this category, celery sits at the low end for calories — next closest is Pickles at 14kcal.

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At 32kcal calories per 100g, Collard Greens 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 4g fiber per serving. Within this category, it falls between Mushrooms and Turnip for calories, ranking 22 of 68.

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At 218kcal calories per 100g, Corn Tortillas 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 5.7g protein and 6.3g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Sweet Potato at 191kcal.

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With 376kcal calories per 100g, Couscous earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 12.8g protein and 5g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Wild Rice at 357kcal.

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At 10kcal calories per 100g, Cucumber falls into the Allowed category under Mediterranean guidelines. This means it is a regular feature of the traditional Mediterranean pattern. Among the 68 items in this category, cucumber sits at the low end for calories — next closest is Bok Choy at 13kcal.

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Eggplant is classified as Allowed on Mediterranean, with 25kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 3g fiber per serving. Among the 68 items in this category, eggplant sits at the low end for calories — next closest is Bell Pepper at 26kcal.

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At 335kcal calories per 100g, Farro 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 13.7g protein and 10.7g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Flour Tortillas at 306kcal.

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At 282kcal calories per 100g, French Fries falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, french fries also provides 14.1g fat and 3.5g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Bread at 259kcal.

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At 72kcal calories per 100g, Frozen Vegetables falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, frozen vegetables also provides 4g fiber per 100g. Within this category, it falls between Tomato Soup and Parsnip for calories, ranking 41 of 68.

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Garlic is classified as Allowed on Mediterranean, with 149kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 6.4g protein and 2.1g fiber per serving. Within this category, it falls between Olives and Plantains for calories, ranking 47 of 68.

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With 40kcal calories per 100g, Green Beans earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, green beans also provides 3g fiber per 100g. Within this category, it falls between Jicama and Onion for calories, ranking 29 of 68.

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With 29kcal calories per 100g, Jalapeño earns a Allowed classification on Mediterranean. 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. Within this category, it falls between Seaweed and Mushrooms for calories, ranking 20 of 68.

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Jicama is classified as Allowed on Mediterranean, with 38kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 4.9g fiber per serving. Within this category, it falls between Zucchini and Green Beans for calories, ranking 28 of 68.

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With 35kcal calories per 100g, Kale earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, kale also provides 4.1g fiber per 100g. Within this category, it falls between Broccoli and Zucchini for calories, ranking 26 of 68.

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At 15kcal calories per 100g, Kimchi falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, kimchi also provides 498mg sodium per 100g. Among the 68 items in this category, kimchi sits at the low end for calories — next closest is Lettuce at 15kcal.

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Leeks is classified as Allowed on Mediterranean, with 61kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. Within this category, it falls between Artichoke and Brown Rice for calories, ranking 38 of 68.

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At 15kcal calories per 100g, Lettuce falls into the Allowed category under Mediterranean guidelines. This means it is a regular feature of the traditional Mediterranean pattern. Among the 68 items in this category, lettuce sits at the low end for calories — next closest is Canned Tomatoes at 16kcal.

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At 31kcal calories per 100g, Mushrooms falls into the Allowed category under Mediterranean guidelines. This means it is a regular feature of the traditional Mediterranean pattern. Within this category, it falls between Jalapeño and Collard Greens for calories, ranking 21 of 68.

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With 33kcal calories per 100g, Okra earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, okra also provides 3.2g fiber per 100g. Within this category, it falls between Turnip and Broccoli for calories, ranking 24 of 68.

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Olives is classified as Allowed on Mediterranean, with 116kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 10.9g fat and 735mg sodium, which may factor into overall meal planning. Within this category, it falls between Swiss Chard and Garlic for calories, ranking 46 of 68.

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Onion is classified as Allowed on Mediterranean, with 40kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. Within this category, it falls between Green Beans and Carrots for calories, ranking 30 of 68.

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At 75kcal calories per 100g, Parsnip falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, parsnip also provides 4.9g fiber per 100g. Within this category, it falls between Frozen Vegetables and Peas for calories, ranking 42 of 68.

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At 81kcal calories per 100g, Peas 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 5.4g protein and 5.7g fiber per serving. Within this category, it falls between Parsnip and Acorn Squash for calories, ranking 43 of 68.

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Pickles is classified as Allowed on Mediterranean, with 14kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 808mg sodium, which may factor into overall meal planning. Among the 68 items in this category, pickles sits at the low end for calories — next closest is Kimchi at 15kcal.

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Plantains is classified as Allowed on Mediterranean, with 152kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 2.2g fiber per serving. Within this category, it falls between Garlic and White Rice for calories, ranking 48 of 68.

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With 26kcal calories per 100g, Pumpkin earns a Allowed classification on Mediterranean. This means it is a regular feature of the traditional Mediterranean pattern. Within this category, it falls between Bell Pepper and Seaweed for calories, ranking 18 of 68.

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Radishes is classified as Allowed on Mediterranean, with 16kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. Among the 68 items in this category, radishes sits at the low end for calories — next closest is Sauerkraut at 19kcal.

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At 19kcal calories per 100g, Sauerkraut falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, sauerkraut also provides 2.9g fiber and 661mg sodium per 100g. Among the 68 items in this category, sauerkraut sits at the low end for calories — next closest is Asparagus at 20kcal.

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Seaweed is classified as Allowed on Mediterranean, with 26kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. Within this category, it falls between Pumpkin and Jalapeño for calories, ranking 19 of 68.

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Snap Peas is classified as Allowed on Mediterranean, with 42kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 2.6g fiber per serving. Within this category, it falls between Carrots and Beets for calories, ranking 32 of 68.

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At 49kcal calories per 100g, Spaghetti Squash falls into the Allowed category under Mediterranean guidelines. This means it is a regular feature of the traditional Mediterranean pattern. Within this category, it falls between Brussels Sprouts and Butternut Squash for calories, ranking 35 of 68.

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At 23kcal calories per 100g, Spinach 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 2.2g fiber per serving. Among the 68 items in this category, spinach sits at the low end for calories — next closest is Arugula at 25kcal.

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Sun-Dried Tomatoes is classified as Allowed on Mediterranean, with 258kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 14.1g protein and 12.3g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Corn Tortillas at 218kcal.

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At 191kcal calories per 100g, Sweet Potato 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 9.4g fat and 6g fiber per serving. Within this category, it falls between Veggie Chips and Corn Tortillas for calories, ranking 51 of 68.

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Swiss Chard is classified as Allowed on Mediterranean, with 115kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 15.5g protein and 250mg sodium, which may factor into overall meal planning. Within this category, it falls between Acorn Squash and Olives for calories, ranking 45 of 68.

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At 302kcal calories per 100g, Tomato 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 12.9g protein and 16.5g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is French Fries at 282kcal.

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Tomato Soup is classified as Allowed on Mediterranean, with 71kcal calories per 100g. This means it is a regular feature of the traditional Mediterranean pattern. It also contains 377mg sodium, which may factor into overall meal planning. Within this category, it falls between Brown Rice and Frozen Vegetables for calories, ranking 40 of 68.

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With 32kcal calories per 100g, Turnip earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, turnip also provides 3.2g fiber per 100g. Within this category, it falls between Collard Greens and Okra for calories, ranking 23 of 68.

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At 177kcal calories per 100g, Veggie Chips falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, veggie chips also provides 15.7g protein and 6.3g fat per 100g. Within this category, it falls between White Rice and Sweet Potato for calories, ranking 50 of 68.

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White Potato is classified as Allowed on Mediterranean, with 469kcal calories per 100g. The classification reflects that it is a regular feature of the traditional Mediterranean pattern. Nutritionally, it also delivers 18.2g fat and 4.8g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Granola at 464kcal.

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At 357kcal calories per 100g, Wild Rice falls into the Allowed category under Mediterranean guidelines. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, wild rice also provides 14.7g protein and 6.2g fiber per 100g. It ranks among the highest in this category for calories. The nearest lower option is Bulgur at 342kcal.

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With 35kcal calories per 100g, Zucchini earns a Allowed classification on Mediterranean. It is a regular feature of the traditional Mediterranean pattern. Beyond the primary classification, zucchini also provides 951mg sodium per 100g. Within this category, it falls between Kale and Jicama for calories, ranking 27 of 68.

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At 259kcal calories per 100g, Bread 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 8.5g protein and 5.8g fiber per serving. It ranks among the highest in this category for calories. The nearest lower option is Sun-Dried Tomatoes at 258kcal. 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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Crackers is classified as Limited on Mediterranean, with 433kcal calories per 100g. This means it is allowed in moderation rather than as a staple. It also contains 14.2g protein and 13.4g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Popcorn at 384kcal. 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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Flour Tortillas is classified as Limited on Mediterranean, with 306kcal calories per 100g. The classification reflects that it is allowed in moderation rather than as a staple. Nutritionally, it also delivers 8.2g protein and 8g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Tomato at 302kcal. 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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At 464kcal calories per 100g, Granola 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 9.8g protein and 17.6g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Crackers at 433kcal. 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 384kcal calories per 100g, Popcorn earns a Limited classification on Mediterranean. This means it is allowed in moderation rather than as a staple. It also contains 9.7g protein and 2.9g fiber, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Couscous at 376kcal. 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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At 472kcal calories per 100g, Tortilla Chips falls into the Limited category under Mediterranean guidelines. It is allowed in moderation rather than as a staple. Beyond the primary classification, tortilla chips also provides 7.1g protein and 20.7g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is White Potato at 469kcal. 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 164kcal calories per 100g, White Rice earns a Limited classification on Mediterranean. It is allowed in moderation rather than as a staple. Beyond the primary classification, white rice also provides 6.5g protein and 3.7g fiber per 100g. Within this category, it falls between Plantains and Veggie Chips for calories, ranking 49 of 68. 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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Potato Chips is classified as Not Allowed on Mediterranean, with 532kcal calories per 100g. This means it is the kind of refined or processed food the Mediterranean pattern minimizes. It also contains 6.4g protein and 34g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Tortilla Chips at 472kcal.

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At 338kcal calories per 100g, Pretzels 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 8.2g protein and 203mg sodium per serving. It ranks among the highest in this category for calories. The nearest lower option is Farro at 335kcal.

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