What’s Your Mediterranean Diet Score? 

You’ll probably know by now that we’re big fans of the Mediterranean Diet – a plant-forward way of eating that emphasises plenty of vegetables, fruits, legumes (beans, peas, and lentils), nuts, and wholegrains. It also includes moderate amounts of fish and dairy, with olive oil as the main source of fat. 

Not only is a Med-style diet delicious (think toasted bread with garlic, wedges of tomato and olive oil), it’s thought to be one of the healthiest eating patterns around. That's because research suggests that following this type of diet on a consistent basis can help reduce your risk of developing a range of chronic health conditions, including cardiovascular disease and type 2 diabetes.  

Sounds great, right? So how do you know if your eating habits count as “Mediterranean-style”? After all, there’s no single “Mediterranean Diet” – it varies across the many countries bordering the Mediterranean Sea. But they all share some common traits, and that’s what researchers measure. 

The MEDAS score 

Researchers often use questionnaires to work out how closely someone is sticking to a Mediterranean-style diet. One popular tool is the MEDAS questionnaire (Mediterranean Diet Adherence Screener), developed by Spanish researchers. 

It works like this: you answer questions about your typical intake of 12 foods commonly eaten in a Mediterranean diet (like olive oil, vegetables, and legumes). Each answer scores either 0 or 1 point. The higher your total, the closer you are to following a Med-style diet. 

• 9 or more points = great adherence 
• 7–8 points = moderate adherence 

It’s not a perfect measure, but it’s a handy snapshot. Plus, it can highlight easy wins - like adding beans or lentils three times a week or making a handful of nuts a daily snack – to nudge your score higher. 

Take the MEDAS Quiz 

Want to know your score? Answer the questions below and tally up your points.  

1. Do you use olive oil as your main cooking fat? 
    Yes = 1 point
2. How many tablespoons of olive oil do you use daily? 
    ≥4 tbsp = 1 point
3. How many portions of vegetables do you eat each day? 
    ≥2 (with at least 1 raw or as salad) = 1 point
4. How many portions of fruit do you eat each day? 
    ≥3 =1 point
5. How many servings of red meat or processed meat (ham, sausage, etc.) do you eat per day? 1 serving is 80-150g  
    <1 =1 point
6. How many servings of butter, margarine, or cream do you eat per day? 1 serving is 2.5 tsp 
    <1 = 1 point
7. How many sugar-sweetened drinks do you consume daily? 
    <1 = 1  point
8. How many servings of beans, peas, or lentils do you eat per week? 1 serving is half a cup 
    ≥3 = 1 point
9. How many servings of fish or seafood do you eat per week? 1 serving is 100-140grams 
    ≥3 = 1 point
10. How many times per week do you eat sweets or pastries (cake, biscuits, muffins)? 
     <3 = 1 point
11. How many servings of nuts do you eat per week? 1 serving = 30 grams  
     ≥3 = 1 point
12. How many times per week do you eat dishes with sofrito (a tomato-based sauce with onion, leek, or garlic simmered in olive oil)? 
     ≥2 = 1 point