Anti-Inflammatory Diet Score Calculator
Calculate your Dietary Inflammatory Index (DII) score based on daily food intake. Assess whether your diet promotes or reduces chronic inflammation.
Mediterranean Diet Score Calculator
Calculate your Mediterranean Diet Adherence Score using the Trichopoulou scale. See how closely your eating pattern matches a widely studied Mediterranean-style diet.
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Mediterranean Diet Score
4/9
Moderate Adherence
MDS Score⧉
4/9
Moderate Adherence
Adherence⧉
44%
of ideal Mediterranean pattern
Components Met⧉
4 of 9
5 to improve
Risk Reduction⧉
~28%
estimated CVD risk reduction
Component Breakdown
| Component | Your Intake | Threshold | Score |
|---|---|---|---|
| Vegetables(↑ good) | 3 | ≥ 3 | 1 |
| Fruits(↑ good) | 2 | ≥ 2 | 1 |
| Legumes(↑ good) | 0.5 | ≥ 0.5 | 1 |
| Fish & Seafood(↑ good) | 0.3 | ≥ 0.4 | 0 |
| Whole Grains/Cereals(↑ good) | 2 | ≥ 3 | 0 |
| Olive Oil(↑ good) | 1 | ≥ 2 | 0 |
| Red/Processed Meat(↓ good) | 1 | ≤ 1 | 1 |
| Full-fat Dairy(↓ good) | 1.5 | ≤ 1 | 0 |
| Wine(↑ good) | 0 | 0.5–1.5 | 0 |
Areas to Improve
- Fish & Seafood: currently 0.3, target ≥ 0.4
- Whole Grains/Cereals: currently 2, target ≥ 3
- Olive Oil: currently 1, target ≥ 2
- Full-fat Dairy: currently 1.5, target ≤ 1
- Wine: currently 0, target 0.5–1.5
Planning notes, formulas, and examples
About the Mediterranean Diet Score Calculator
The Mediterranean diet is a widely studied dietary pattern that emphasizes olive oil, fruits, vegetables, legumes, whole grains, fish, and moderate amounts of other foods. This score turns that pattern into a simple checklist so you can compare one routine with another.
The Trichopoulou Mediterranean Diet Score (MDS) is one of the best-known research scoring systems for this pattern. It awards points for each of 9 dietary components based on whether intake is above or below a threshold, producing a score from 0 (low adherence) to 9 (high adherence).
This calculator uses a simplified, serving-based version of that framework for planning and comparison.
When This Page Helps
Scoring your intake helps show how closely your routine matches the Mediterranean pattern instead of treating it as a vague label.
How to Use the Inputs
- Enter your average daily servings for each of the 9 Mediterranean diet components.
- Beneficial foods (vegetables, fruits, legumes, fish, cereals, olive oil) score 1 point if above threshold.
- Harmful foods (meat, dairy) score 1 point if below threshold.
- Moderate wine scores 1 point if within the moderate range.
- Review your total score (0–9) and per-component breakdown.
- Focus improvement on components scoring 0.
Formula used
Mediterranean Diet Score (0–9) = Sum of 9 component scores
Beneficial components (1 point if ≥ threshold):
• Vegetables: ≥ 3 servings/day
• Fruits: ≥ 2 servings/day
• Legumes: ≥ 0.5 servings/day
• Fish: ≥ 0.4 servings/day (~3/week)
• Whole Grains/Cereals: ≥ 3 servings/day
• Olive Oil: ≥ 2 tbsp/day
Harmful components (1 point if ≤ threshold):
• Red/Processed Meat: ≤ 1 serving/day
• Full-fat Dairy: ≤ 1 serving/day
Moderate component:
• Wine: 0.5–1.5 glasses/day (1 point if moderate)Example Calculation
Result: MDS: 7/9 (Good Adherence)
Vegetables 4 ≥ 3 → 1, Fruits 2 ≥ 2 → 1, Legumes 0.5 ≥ 0.5 → 1, Fish 0.5 ≥ 0.4 → 1, Cereals 3 ≥ 3 → 1, Olive Oil 2 ≥ 2 → 1, Meat 0.8 ≤ 1 → 1, Dairy 1.5 > 1 → 0, Wine 1 in 0.5–1.5 → 1. Total = 7/9. That reflects good adherence overall, with dairy intake as the main component still below the simplified target.
Tips & Best Practices
- Olive oil is the cornerstone — use extra-virgin olive oil as your primary cooking and dressing fat.
- Fish twice per week (especially fatty fish like salmon, sardines, mackerel) is the target.
- Replace refined grains with whole grains: whole wheat bread, brown rice, quinoa, oats.
- Legumes (lentils, chickpeas, beans) are inexpensive and should appear in meals 3–4 times per week.
- Fresh fruit replaces dessert — save sweets for special occasions.
- If you don't drink wine, don't start — the benefits come from the overall pattern, not alcohol.
- Nuts (especially walnuts and almonds) make excellent snacks within the Mediterranean pattern.
The Evidence Behind the Mediterranean Diet
Mediterranean-style eating has been studied in randomized trials and large observational cohorts for decades. One reason it remains popular in nutrition research is that it describes an overall pattern rather than a single supplement or “superfood.” This score should still be viewed as a rough adherence estimate, not a medical diagnosis or a complete picture of dietary quality.
What Makes the Pattern Distinct
The pattern tends to emphasize vegetables, fruit, legumes, whole grains, olive oil, nuts, and fish while de-emphasizing heavily processed foods and large amounts of red meat. Many researchers think the benefit comes from the combined effect of food quality, fiber, fat profile, and meal structure rather than any one ingredient.
Adapting the Mediterranean Pattern Globally
You do not need to eat specifically Greek or Italian foods to move in this direction. The broader principles can be adapted with local ingredients: more minimally processed foods, more plant-based staples, healthier cooking fats, and fewer ultra-processed items. This calculator is best used as a directional checklist for those habits, not as a strict pass/fail test.
Sources & Methodology
Last updated:
Methodology
This worksheet scores a simplified Mediterranean pattern using a 0-to-9 component checklist based on common research thresholds. It is an adherence tracker, not a diagnosis or a guarantee of health outcomes.
Sources
- Trichopoulou et al. Mediterranean Diet Score — Original score framework used as the basis for this worksheet.
- Mediterranean diet reviews and trial literature — Background context for the food-pattern description and adherence thresholds.
- USDA Dietary Guidelines for Americans, 2020-2025 (USDA and HHS) — General nutrition planning context.
Frequently Asked Questions
Developed by Dr. Antonia Trichopoulou and colleagues at the University of Athens, the MDS is a 0–9 point scoring system used in the landmark EPIC and HALE studies. Each of 9 dietary components is scored as 0 or 1 based on sex-specific population medians. This calculator uses simplified universal thresholds for practical use.
Scores of 6–9 usually represent stronger Mediterranean-style adherence in research settings. The score is most useful for tracking direction and consistency over time rather than treating any single cut-point as a guarantee of health outcomes.
The Mediterranean diet is appropriate for most adults and has been studied extensively in populations worldwide, not just Mediterranean countries. It's naturally flexible and can accommodate vegetarian, pescatarian, or gluten-free modifications. Those with specific medical conditions should consult their healthcare provider.
The wine component accounts for only 1 of 9 points. Many studies show the Mediterranean diet's benefits persist without alcohol. If you don't drink, focus on maximizing the other 8 components for a top score of 8/9, which still represents excellent adherence.
Mediterranean-style eating is often compared with low-fat and other heart-healthy patterns in nutrition studies. Results vary by population and study design, but it remains one of the most commonly studied whole-diet approaches for cardiometabolic health.
Vegetables: 1 cup raw or ½ cup cooked. Fruits: 1 medium piece or ½ cup. Legumes: ½ cup cooked. Fish: 3–4 oz cooked. Whole grains: 1 slice bread or ½ cup cooked grain. Olive oil: 1 tablespoon. Meat: 3–4 oz cooked. Dairy: 1 cup milk or 1.5 oz cheese. Wine: 5 oz glass.
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