Best Mediterranean-Diet Protein Foods, Ranked
The Mediterranean pattern is about emphasis, not a banned-ingredient list: more fish, olive oil, nuts, legumes, and whole foods; less processed meat, saturated fat, sodium, and added sugar. Our Mediterranean fit score rewards the former and penalizes the latter, using both the ingredient list and the nutrition panel.
The ranked list
1. Progresso — Vegetable Classics Minestrone Soup
Mediterranean-fit 85/100 A- · B- Labelgrade 72/100 · 10 g protein
contains olive oil; contains legumes
2. Healthy Choice — Chicken Alfredo Florentine
Mediterranean-fit 84/100 B+ · B- Labelgrade 74/100 · 17 g protein
contains olive oil
3. Amy's — Organic Broccoli Cheddar Soup
Mediterranean-fit 84/100 B+ · B- Labelgrade 73/100 · 10 g protein
contains olive oil
4. Newman's Own — Thin & Crispy Margherita Pizza
Mediterranean-fit 84/100 B+ · B- Labelgrade 70/100 · 12 g protein
contains olive oil
5. Wild Planet — Wild Sardines in Extra Virgin Olive Oil
Mediterranean-fit 82/100 B+ · B+ Labelgrade 81/100 · 21 g protein
contains olive oil
6. Season — Sardines in Olive Oil
Mediterranean-fit 82/100 B+ · B Labelgrade 75/100 · 21.4 g protein
contains olive oil
7. Goya — Red Kidney Beans
Mediterranean-fit 81/100 B+ · B Labelgrade 76/100 · 10 g protein
contains olive oil
8. Amy's — Cheese Tortellini Bowl
Mediterranean-fit 81/100 B+ · B- Labelgrade 74/100 · 20 g protein
contains olive oil
9. Safe Catch — Elite Wild Tuna
Mediterranean-fit 78/100 B · B+ Labelgrade 83/100 · 24 g protein
contains fatty fish
10. Bumble Bee — Solid White Albacore Tuna in Water
Mediterranean-fit 78/100 B · B+ Labelgrade 82/100 · 13 g protein
contains fatty fish
11. Wild Planet — Albacore Wild Tuna
Mediterranean-fit 78/100 B · B+ Labelgrade 82/100 · 21 g protein
contains fatty fish
12. Wild Planet — Wild Pink Salmon
Mediterranean-fit 78/100 B · B+ Labelgrade 82/100 · 18 g protein
contains fatty fish
13. Bumble Bee — Chunk Light Tuna in Water
Mediterranean-fit 78/100 B · B+ Labelgrade 80/100 · 11 g protein
contains fatty fish
14. Chicken Of The Sea — Chicken Of The Sea, Pink Salmon
Mediterranean-fit 78/100 B · B+ Labelgrade 80/100 · 10 g protein
contains fatty fish
15. StarKist — Solid White Albacore Tuna in Water
Mediterranean-fit 78/100 B · B+ Labelgrade 80/100 · 16 g protein
contains fatty fish
16. StarKist — Chunk Light Tuna In Water
Mediterranean-fit 78/100 B · B Labelgrade 79/100 · 13 g protein
contains fatty fish
17. Bumble Bee — Premium Wild Pink Salmon
Mediterranean-fit 78/100 B · B Labelgrade 77/100 · 13 g protein
contains fatty fish
18. Barilla — Thin Spaghetti
Mediterranean-fit 77/100 B · A- Labelgrade 89/100 · 7 g protein
balanced profile
19. Quaker — Old Fashioned Oats
Mediterranean-fit 77/100 B · A- Labelgrade 88/100 · 5 g protein
balanced profile
20. Amy's — Medium Organic Chili
Mediterranean-fit 77/100 B · B+ Labelgrade 81/100 · 18 g protein
contains legumes
21. Amy's — Black Bean Vegetable Enchilada
Mediterranean-fit 77/100 B · B Labelgrade 77/100 · 10 g protein
contains legumes
22. Goodles — Cheddy Mac & Cheese
Mediterranean-fit 77/100 B · B Labelgrade 75/100 · 10.4 g protein
contains legumes
23. Amy's — Cheese Pizza Bites
Mediterranean-fit 77/100 B · B- Labelgrade 72/100 · 7 g protein
contains olive oil
24. California Pizza Kitchen — Margherita Crispy Thin Crust Pizza
Mediterranean-fit 77/100 B · C+ Labelgrade 69/100 · 12 g protein
contains olive oil
25. Lean Cuisine — Spaghetti with Meatballs
Mediterranean-fit 76/100 B · B- Labelgrade 73/100 · 17 g protein
balanced profile
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How we scored Mediterranean fit
Scored from a PREDIMED-style framework: bonuses for fish, olive oil, nuts, legumes, vegetables, and short ingredient lists; penalties for high saturated fat and sodium (per 100 g), added sugar, processed red meat, artificial colors, and sweeteners.
Every score is computed from the same USDA nutrition and ingredient data we use for the public Labelgrade, applied to the documented rules in our diet-fit engine — no proprietary "score brewing." All nutrition verified against USDA FoodData Central. See how Labelgrade grades food. Last refreshed 2026-06-03.
See Mediterranean fit on every product — plus 6 more diets
This page ranks the top picks. Labelgrade Premium shows the Mediterranean-fit score on every product fact sheet the moment you open it — alongside Keto, Mediterranean, Paleo, Whole30, DASH, high-protein, and diabetic-friendly. Same transparent methodology, on the whole catalog.
See Premium — $5/mo →Frequently Asked Questions
Is there a strict Mediterranean "rule"?
No — unlike keto or Whole30, the Mediterranean diet is a pattern, not a checklist. It emphasizes fish and seafood, extra-virgin olive oil, nuts, legumes, vegetables, and whole grains, while limiting red and processed meat, added sugar, and ultra-processed foods. Our score approximates that emphasis: it rewards the signature whole-food markers and penalizes the things the pattern minimizes.
Why do some high-protein foods score lower here?
Foods that win on raw protein efficiency — like very lean processed deli meat — can score lower on Mediterranean fit if they are high in sodium or are processed red meat. The Mediterranean score is deliberately about food quality and pattern, not just macros, so it sometimes disagrees with the high-protein list. That disagreement is the useful part.
What are the best Mediterranean protein foods?
Canned fish (sardines, salmon, tuna) packed in olive oil or water, plain Greek yogurt, legume-based products, and nut-forward foods tend to score highest. The ranked list is computed from the actual ingredient and nutrition data in our catalog.