Mediterranean Calorie Tracker
Choose how many servings of typical Mediterranean foods you ate and see the energy and macronutrients add up as you go. Everything is calculated in your browser.
Estimates only. These values are database averages and cannot know your portion sizes, cooking oil or medical history. This is not medical or dietary advice.
Fats & oils
- Olive oil 1 tbsp (13.5 g) 0 kcal
- Black olives 10 olives (35 g) 0 kcal
- Tahini 1 tbsp (15 g) 0 kcal
Grains & starches
- Couscous, cooked 1 cup (157 g) 0 kcal
- Whole-wheat pasta, cooked 1 cup (140 g) 0 kcal
- Rice, cooked 1 cup (158 g) 0 kcal
- Wholegrain bread 1 slice (32 g) 0 kcal
- Potato, boiled 1 medium (150 g) 0 kcal
- Pizza slice, medium 1 slice (107 g) 0 kcal
Legumes & pulses
- Lentils, cooked 1 cup (198 g) 0 kcal
- Chickpeas, cooked 1 cup (164 g) 0 kcal
- White beans, cooked 1 cup (179 g) 0 kcal
- Hummus 2 tbsp (30 g) 0 kcal
Fish, meat & eggs
- Grilled white fish 100 g 0 kcal
- Salmon, baked 100 g 0 kcal
- Sardines in olive oil 100 g drained 0 kcal
- Chicken breast, grilled 100 g 0 kcal
- Egg, boiled 1 large (50 g) 0 kcal
Dairy
- Feta cheese 30 g 0 kcal
- Greek yogurt, 2 % 170 g pot 0 kcal
- Milk, semi-skimmed 1 cup (240 ml) 0 kcal
Vegetables
- Mixed fresh vegetables 1 cup (150 g) 0 kcal
- Tomato 1 medium (123 g) 0 kcal
- Leafy salad greens 1 cup (30 g) 0 kcal
- Aubergine, roasted 1 cup (100 g) 0 kcal
- Bell peppers 1 medium (120 g) 0 kcal
Fruit
- Fruit (apple or orange) 1 medium (180 g) 0 kcal
- Watermelon 1 cup (152 g) 0 kcal
- Grapes 1 cup (151 g) 0 kcal
- Fresh figs 2 figs (100 g) 0 kcal
Nuts, seeds & sweets
- Almonds 30 g (23 nuts) 0 kcal
- Walnuts 30 g 0 kcal
- Dates 2 dates (48 g) 0 kcal
- Honey 1 tbsp (21 g) 0 kcal
- Baklava 1 piece (40 g) 0 kcal
Drinks
- Red wine 150 ml glass 0 kcal
- Coffee, black 1 cup (240 ml) 0 kcal
- Herbal tea 1 cup (240 ml) 0 kcal
How this tracker works
Mediterranean-style eating is less a set of rules than a pattern: plenty of vegetables, fruit, legumes and wholegrains; olive oil as the main added fat; fish and poultry more often than red meat; modest amounts of dairy; and small quantities of nuts, sweets and wine. The difficulty with that pattern is that it makes no attempt to control portions, so the same pattern can easily land at 1,600 kcal or 2,900 kcal depending mostly on how much oil, bread and cheese is involved.
This page lets you pick the foods you actually ate, set a number of servings for each one, and watch the total energy, protein, carbohydrate and fat build up. Each food carries a value per common serving — a tablespoon of olive oil, a cup of cooked couscous, a medium tomato — taken from rounded USDA FoodData Central averages. The arithmetic happens entirely in your browser; no food list, quantity or total is transmitted anywhere.
Reading the totals honestly
There are three sources of error, and none of them can be fixed by a better calculator. The first is the food itself: the same dish cooked at home, at a restaurant and from a packet can differ by a fifth or more, and added oil is usually the reason. The second is the portion: a "cup" of pasta is far smaller than most people serve. The third is the day: a single day says very little — patterns over a week or more are what matter.
The progress bar compares your total with a 2,000 kcal reference, which is the figure used on nutrition labels. It is a landmark, not a target. If you want a number closer to your own maintenance requirement, use the body composition tool alongside this one, or the ideal weight calculator.
A quick way to sanity-check a day
- Set the oil first. Two or three tablespoons is normal in this cuisine and immediately adds 240–360 kcal.
- Set the grains. Couscous, pasta, rice and bread are where most of the carbohydrate comes from.
- Add the protein: a palm-sized portion of fish, poultry or legumes.
- Add vegetables and fruit generously — they contribute volume and micronutrients for very few calories.
- Finish with nuts, sweets and drinks, then look at the fat figure before the calorie figure.
Where the numbers come from
Each entry is the rounded value for a stated portion from the USDA FoodData Central database, cross-checked against standard reference tables. Where a food naturally varies — grilled fish, feta, olive oil — the value reflects the most common version rather than the leanest one. Energy in kilocalories is reported as most people understand it: 1 kcal is what a nutrition label calls 1 calorie.
For a diagnosed condition such as diabetes, kidney disease, coeliac disease or an eating disorder, do not use an online estimator at all. Work with a registered dietitian who can see your bloods, your medications and your whole diet.
Frequently asked questions
Is this the same as a calorie counting app?
No — it is a quick estimator, not a food diary. You choose how many servings of typical Mediterranean foods you ate and it adds up the energy and macronutrients. It does not remember days, track weight or sync anywhere, and because the values are averages for a food rather than a specific product, treat the total as a rough figure.
Why are the calorie values only approximate?
Two reasons. First, the numbers are database averages: the same dish cooked at home, in a restaurant and from a packet can differ by 20 % or more, mostly because of the oil used. Second, portion sizes are guesses until you weigh food. If you need accuracy — for a medical condition or a competition — weigh your portions and use a scale with a proper food database.
How much olive oil does this assume?
The values are per tablespoon (about 13.5 g, roughly 119 kcal). Olive oil is the single easiest way to change the total here, because a generous drizzle can quietly be three or four tablespoons. If your total looks high, check the oil quantity first.
What daily calorie figure should I compare the total against?
The 2,000 kcal reference line is a general label value, not a personal target. Real needs depend on body size, age, sex and activity level. If you want a figure closer to your own, use the body composition or ideal weight tools and treat the Mediterranean total as a way to see roughly where the day landed.
Sources & further reading
- USDA FoodData Central — the public database behind the per-serving energy and macronutrient values used here
- WHO — Healthy diet fact sheet — reference intake ranges for fat, carbohydrate and fibre
- Mediterranean diet and health (PREDIMED trial, NEJM) — the large long-term trial usually cited when the Mediterranean pattern is recommended