Nutrition · Free Tool
Mediterranean Diet Score
How Mediterranean is your eating pattern? Answer 14 quick questions to get your score, see how you compare, and find simple ways to eat more Mediterranean-style.
The Mediterranean way of eating, rich in vegetables, fruit, legumes, wholegrains, fish, nuts and extra-virgin olive oil, is one of the most researched dietary patterns in the world, linked to heart, brain, hormonal and metabolic health. This free tool, built by our Accredited Practising Dietitians, scores your current pattern against 14 evidence-based markers and shows where small changes could help most.
How your score works
You’ll answer 14 quick yes/no questions about your usual eating habits. Each ‘yes’ earns a point, for a total out of 14. A score of 10 or more suggests high adherence, 6–9 is moderate, and below 6 means there’s room to bring in more Mediterranean-style foods. Whatever your score, our dietitians can help you make it practical.
Score your diet
Your score: 0 / 14
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Clinical-grade. Private by design.
Built by Accredited Practising Dietitians, and every calculation runs privately in your browser.
Why the Mediterranean pattern?
Decades of research link a Mediterranean-style diet with better cardiovascular, cognitive and metabolic outcomes, and it’s a flexible, sustainable way to eat well through every life stage, from preconception and pregnancy to menopause. It’s about a pattern, not perfection.
Frequently asked questions
What is a good Mediterranean Diet Score?
A score of 10 or above out of 14 reflects high adherence to a Mediterranean-style pattern; 6–9 is moderate; below 6 suggests there’s plenty of room to add more vegetables, legumes, fish, nuts and extra-virgin olive oil.
Is the Mediterranean diet suitable in pregnancy or menopause?
A Mediterranean-style pattern is widely recommended across life stages, including pregnancy and menopause. For advice tailored to your circumstances, book with one of our Accredited Practising Dietitians.
Does this tool store my answers?
No. The assessment runs entirely in your browser, we don’t store, send or see your answers. Only anonymous, aggregate usage counts (with no identifying data) help us improve the tool.
Is this medical advice?
No, it’s an educational screening tool, not medical or diagnostic advice. For a plan tailored to you, speak with a qualified health professional or our dietitians.
Where does the score come from?
It’s based on the validated 14-item Mediterranean Diet Adherence Screener (MEDAS) used in the landmark PREDIMED research, reviewed by our Accredited Practising Dietitians.