Mediterranean Diet Adherence Test (PREDIMED MEDAS)
Score your Mediterranean diet adherence with this fast PREDIMED MEDAS-based test. Answer 4 key habits, get a 0–4 score, and see the full 14-item MEDAS cutoffs.
See step-by-step calculation
When to use this calculator
- Quickly gauge whether your current eating habits line up with the Mediterranean pattern before deciding what to change first
- Spot the single highest-impact habit you're missing (e.g., switching to olive oil, or adding fish) instead of overhauling everything at once
- Re-check yourself every few weeks to see whether a change you made (like daily fruit) is actually sticking
- Use as a classroom or coaching warm-up to introduce the PREDIMED MEDAS screener and what dietary 'adherence' means
Full 14-Item MEDAS — Items, Criteria & Scoring (PREDIMED)
| # | Dietary habit / criterion | Point awarded if… |
|---|---|---|
| 1 | Olive oil as the principal fat for cooking | Yes |
| 2 | Olive oil consumption | ≥ 4 tablespoons per day |
| 3 | Vegetables | ≥ 2 servings per day |
| 4 | Fruit | ≥ 3 servings per day |
| 5 | Red or processed meat | < 1 serving per day |
| 6 | Butter, margarine or cream | < 1 serving per day |
| 7 | Sugar-sweetened or carbonated drinks | < 1 serving per day |
| 8 | Wine (with meals) | ≥ 7 glasses per week |
| 9 | Legumes | ≥ 3 servings per week |
| 10 | Fish or seafood | ≥ 3 servings per week |
| 11 | Commercial sweets or pastries | < 3 servings per week |
| 12 | Nuts | ≥ 3 servings per week |
| 13 | Meat preference | White meat (poultry) over red meat |
| 14 | Sofrito (tomato/garlic/onion sauce in olive oil) | ≥ 2 times per week |
Fuente: Schröder H, Martínez-González MA, et al. J Nutr 2011 (MEDAS validation); Estruch R, et al. N Engl J Med 2018 (PREDIMED). Total score 0–14; cutoff for high adherence: ≥ 10 points (> 9).
How it works
How it works
This tool is a 4-question shortcut derived from the MEDAS (Mediterranean Diet Adherence Screener), the 14-item questionnaire validated and used in the Spanish PREDIMED trial. It asks about four high-yield Mediterranean habits, gives 1 point for each one you hit, and adds them up to a score from 0 to 4:
| Item asked here | Point if you answer "Yes" |
|---|---|
| Olive oil as your main cooking/dressing fat | 1 |
| Fish or seafood ≥ 3 times per week | 1 |
| Red wine ≈ 1 small glass/day with meals (if you drink) | 1 |
| Fruit ≥ 3 servings per day | 1 |
Your adherence band (this 4-item version):
The full 14-item MEDAS (the validated instrument)
The complete MEDAS scores 14 yes/no items, each worth 1 point, for a total of 0 to 14. In PREDIMED and its validation studies, a score of 10 or higher (>9) is the cutoff for high adherence. The 14 items cover, broadly:
1. Olive oil as the principal fat for cooking
2. ≥ 4 tablespoons of olive oil per day
3. ≥ 2 servings of vegetables per day
4. ≥ 3 servings of fruit per day
5. < 1 serving of red/processed meat per day
6. < 1 serving of butter, margarine or cream per day
7. < 1 sugar-sweetened or carbonated drink per day
8. ≥ 7 glasses of wine per week (with meals)
9. ≥ 3 servings of legumes per week
10. ≥ 3 servings of fish/seafood per week
11. < 3 commercial sweets/pastries per week
12. ≥ 3 servings of nuts per week
13. Preferring white meat (poultry) over red meat
14. ≥ 2 times/week of "sofrito" (tomato/garlic/onion sauce cooked in olive oil)
This 4-question screener covers items 1, 4, 8 and 10. It's meant for a fast read on the biggest levers — it is not a substitute for the full questionnaire, and a high score here does not guarantee a high score on all 14 items (you could still be heavy on red meat, sweets or sugary drinks).
What the evidence actually shows
In the PREDIMED trial (≈7,400 adults at high cardiovascular risk), a Mediterranean diet supplemented with extra-virgin olive oil or mixed nuts was associated with roughly a 30% lower risk of major cardiovascular events (heart attack, stroke, cardiovascular death) versus a control low-fat diet. The original 2013 paper was retracted and republished in 2018 after randomization issues were corrected; the reanalysis reached the same conclusion. The benefit is tied to the overall pattern — olive oil, nuts, vegetables, legumes, fish, whole grains and limited red/processed meat — not to any single food.
Health disclaimer
This calculator is for general information and education only and is not medical or nutritional advice, diagnosis, or treatment. It does not replace assessment by a physician or registered dietitian. If you have a medical condition (e.g., diabetes, heart disease, kidney disease), are pregnant, take medications, or are considering significant diet or alcohol changes, talk to a qualified healthcare professional first. Reviewed periodically; current as of 2026.
Worked example
Frequently asked questions
What does the Mediterranean Diet Adherence Screener (MEDAS) actually measure?
What is a good MEDAS score?
Why does this calculator only ask 4 questions instead of 14?
What did the PREDIMED study find about cardiovascular benefit?
Why are olive oil and nuts singled out?
How is this different from just 'eating healthy'?
Do I have to drink wine to score well?
How much fish counts, and does the type matter?
Does a high score here mean my whole diet is Mediterranean?
Can the Mediterranean diet help with anything besides the heart?
Is this calculator medical advice?
Sources & references
- Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med 2018 (PREDIMED, retraction & republication)
- Schröder H, Martínez-González MA, et al. A Short Screener Is Valid for Assessing Mediterranean Diet Adherence (14-item MEDAS validation). J Nutr 2011
- Harvard T.H. Chan School of Public Health — The Nutrition Source: Diet Review, Mediterranean Diet
- Harvard T.H. Chan School of Public Health — PREDIMED Study Retraction and Republication
Methodology & trust
Calculadora de salud revisada por el equipo editorial de Hacé Cuentas, contrastada con Estruch R, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med 2018 (PREDIMED, retraction & republication), según nuestra política editorial y metodología.
Última revisión: June 20, 2026. Los parámetros se verifican periódicamente con las fuentes citadas.
Calculations run 100% in your browser. We do not store or transmit your data.
Indicative results. For critical decisions, consult a professional.
Rodríguez, M. (2026). Mediterranean Diet Adherence Test (PREDIMED MEDAS). Hacé Cuentas. https://hacecuentas.com/dieta-mediterranea-adherencia-score-test
Contenido bajo licencia CC-BY 4.0 — reutilizable citando la fuente con enlace a Hacé Cuentas.