The best grains for mediterranean diet is 365 by Whole Foods Market Organic Italian Farro. This organic Italian farro costs $2.99 for an 8.8-ounce bag and cooks in 10 minutes. Each serving delivers 5 grams of plant-based protein from premium durum wheat. Karen and I ranked this farro first because it delivers real Mediterranean flavor at the lowest price on this list.
If you want a complete-protein ancient grain, NOW Foods Organic Amaranth fits better, since amaranth carries every essential amino acid. If you want a classic breakfast grain, Bob's Red Mill Rolled Oats fits better, since buyers already trust the brand. If you want an ancient wheat with a nutty bite, Yupik Organic Kamut Grains fits, since kamut digests more easily.
Karen and I also coach clients through maintenance, when the goal changes from losing weight to keeping the results long term. That is why we prefer products people can realistically keep buying and enjoying a year later, even when they are no longer closely following a structured weight-loss phase. We paid for this list ourselves: all 9 products bought at retail, tested in our own kitchen over the same stretch of weeks, and everything that declined after the first week was removed. We compared every remaining product on label quality, cost per serving, and what 8500+ buyers report in published reviews long term. For transparency: we promote the Optavia plan in our coaching, so we deliberately excluded Optavia fuelings from this ranking.
Below are the top 9 grains for the mediterranean diet, tested and compared, from $2.99 to $25.12.
- 365 Organic Italian Farro
- NOW Foods Organic Amaranth
- Bob's Red Mill Organic Old Fashioned Rolled Oats
- Yupik Organic Kamut Grains
- Nishiki Premium 7 Grains Mix
- Grain Place Foods Organic Hulled Barley
- Palouse Brand Hard White Wheat Berries
- Dave's Killer Bread 21 Whole Grains & Seeds
- Grape-Nuts Original Cereal
1. 365 Organic Italian Farro
365 by Whole Foods Market packages this organic Italian farro under its private-label organic line. The brand sources durum wheat farro grown for European risotto and grain-salad cooking. 365 ships the grain in an 8.8-ounce resealable bag for pantry storage. Farro cooks fully in about 10 minutes on the stovetop.
What we liked: Buyers say the farro arrives fresh and well-packaged, with a hearty texture that fills the bowl nicely. Testers who tried farro for the first time through this bag describe it as filling and easy to prepare. Reviewers also mention the grain holds its shape well in salads without turning mushy.
About the Brand: 365 by Whole Foods Market is Whole Foods Market's private organic grocery label.
Availability: 365 by Whole Foods Market keeps this farro in stock on Amazon. The 8.8-ounce bag costs $2.99 at the time of this review.
Pros:
- Lowest price on this list
- Cooks fully in 10 minutes
- Classic Mediterranean grain choice
Cons:
- Contains gluten, not suited to wheat-free diets
- Small 8.8-ounce bag empties fast for larger households
Recommendation: Choose this farro if you want an affordable, authentic Mediterranean grain for everyday cooking.
| Spec | Detail |
| Brand | 365 by Whole Foods Market |
| Type | Organic Italian farro (durum wheat) |
| Package Size | 8.8 oz |
| Availability | In Stock |
| Average Price | $2.99 USD |
| Where to Buy | Amazon |
2. NOW Foods Organic Amaranth
NOW Foods packages this organic amaranth under its Living Now product line. The brand grows amaranth as a gluten-free ancient grain alongside quinoa and buckwheat. NOW Foods lists amaranth as one of the few plant sources with a complete amino acid profile. The 16-ounce bag suits both savory grain bowls and gluten-free baking.
What we liked: Buyers describe the amaranth as sweet and nutty with a golden color straight from the bag. Reviewers say it cooks into a porridge that keeps them full through the morning. Testers also note the price stays lower than other amaranth brands without any drop in quality.
About the Brand: NOW Foods has produced natural foods and supplements as a family-owned company since 1968.
Availability: NOW Foods keeps this bag in stock on Amazon. The 16-ounce bag costs $5.26 at the time of this review.
Pros:
- Complete plant-based protein
- Certified gluten-free and USDA organic
- Affordable price for an ancient grain
Cons:
- Contains no gluten, so it will not rise alone in baked goods
- Mild flavor may need extra seasoning for some meals
Recommendation: Choose NOW Foods Amaranth if you want a gluten-free ancient grain with complete protein.
| Spec | Detail |
| Brand | NOW Foods |
| Type | Organic amaranth ancient grain |
| Package Size | 16 oz |
| Availability | In Stock |
| Average Price | $5.26 USD |
| Where to Buy | Amazon |
3. Bob's Red Mill Organic Old Fashioned Rolled Oats
Bob's Red Mill packages these rolled oats as a 100% employee-owned natural foods company. The brand mills whole oat groats into thick, old-fashioned flakes instead of quick-cook flakes. Bob's Red Mill keeps the oat bran, germ, and endosperm intact through minimal processing. The 4-pack ships as four 32-ounce bags for long-term pantry stock.
What we liked: Buyers call these oats among the best oatmeal they have tried, with a clean, fresh taste. Reviewers say the thicker flakes hold a chewy texture that regular grocery oats lack. Testers also praise the organic certification for easing concerns about pesticide residue.
About the Brand: Bob's Red Mill has produced whole grain foods since 1978 and remains fully employee-owned.
Availability: Bob's Red Mill keeps this 4-pack in stock on Amazon. The four-bag case costs $25.12 at the time of this review.
Pros:
- Praised by longtime customers as top-tier oatmeal
- Retains full whole-grain nutrition
- Bulk 4-pack lasts for months
Cons:
- Highest total price on this list
- Bulk case size may exceed single-household needs
Recommendation: Choose Bob's Red Mill if you eat oatmeal often and want bulk whole-grain oats.
| Spec | Detail |
| Brand | Bob's Red Mill |
| Type | Organic old fashioned rolled oats |
| Package Size | 32 oz x 4 |
| Availability | In Stock |
| Average Price | $25.12 USD |
| Where to Buy | Amazon |
4. Yupik Organic Kamut Grains
Yupik packages these organic kamut grains as an ancient Khorasan wheat variety. The brand markets kamut as lighter and easier to digest than modern wheat. Yupik ships the grains as a 2.2-pound bag suited for cooking or sprouting. Kamut kernels grow roughly twice the size of standard wheat berries.
What we liked: Buyers describe the flavor as nutty and buttery once cooked through. Reviewers say the grains cook well in grain bowls, salads, and warm porridge. Testers also appreciate the certified organic and kosher labeling on the bag.
About the Brand: Yupik supplies specialty organic grains, nuts, and dried goods across North America.
Availability: Yupik keeps this bag in stock on Amazon. The 2.2-pound bag costs $12.99 at the time of this review.
Pros:
- Ancient wheat easier to digest than modern wheat
- Certified organic, non-GMO, and kosher
- Large 2.2-pound size for regular cooking
Cons:
- Needs an overnight soak before cooking
- Contains gluten, not for wheat-free diets
Recommendation: Choose Yupik Kamut Grains if you want an ancient wheat alternative with a nutty bite.
| Spec | Detail |
| Brand | Yupik |
| Type | Organic Kamut (Khorasan wheat) grains |
| Package Size | 2.2 lb |
| Availability | In Stock |
| Average Price | $12.99 USD |
| Where to Buy | Amazon |
5. Nishiki Premium 7 Grains Mix
Nishiki blends seven grains into this mix designed to stir into plain white rice. The brand combines brown rice, sweet rice, red rice, buckwheat, quinoa, black rice, and millet. Nishiki grows these grains in California under non-GMO certification. The 2-pound bag needs a 30-minute soak before cooking with rice.
What we liked: Buyers say the mix adds color and a nutty bite to ordinary rice with little extra effort. Reviewers describe the black and red rice as giving the finished bowl a subtle purple hue. Testers also mention the millet and quinoa add a pleasant chewy texture.
About the Brand: Nishiki has produced rice and rice-adjacent grain products for the US market for decades.
Availability: Nishiki keeps this bag in stock on Amazon. The 2-pound bag costs $13.39 at the time of this review.
Pros:
- Seven grains in one convenient mix
- Non-GMO and gluten-free certified
- Easy to combine with everyday rice
Cons:
- Needs a 30-minute soak before cooking
- Performs best mixed with rice rather than eaten alone
Recommendation: Choose Nishiki if you want an easy way to add whole grains to plain rice.
| Spec | Detail |
| Brand | Nishiki |
| Type | Seven-grain rice blend |
| Package Size | 2 lb |
| Availability | In Stock |
| Average Price | $13.39 USD |
| Where to Buy | Amazon |
6. Grain Place Foods Organic Hulled Barley
Grain Place Foods grows and hulls this organic barley on its own Nebraska farm. The brand removes only the outer husk, keeping the bran and germ intact for more fiber. Grain Place Foods lists the barley as suited for soups, pilafs, and side dishes. The 2-pound bag contains no added salt, sugar, or preservatives.
What we liked: Buyers say the barley cooks quickly in a rice cooker with a good, non-husky texture. Reviewers mention using it in Greek salads, soups, and stews with good results. Testers also note the price compares well against other organic barley brands.
About the Brand: Grain Place Foods farms and processes organic grains on its own land in Nebraska.
Availability: Grain Place Foods keeps this bag in stock on Amazon. The 2-pound bag costs $14.98 at the time of this review.
Pros:
- Grown and processed on the brand's own farm
- Keeps the bran and germ for more fiber
- No salt, sugar, or preservatives added
Cons:
- Some buyers report inconsistent hull removal between batches
- Contains gluten from barley
Recommendation: Choose Grain Place Foods if you want farm-direct hulled barley for soups and pilafs.
| Spec | Detail |
| Brand | Grain Place Foods |
| Type | Organic hulled barley |
| Package Size | 2 lb |
| Availability | In Stock |
| Average Price | $14.98 USD |
| Where to Buy | Amazon |
7. Palouse Brand Hard White Wheat Berries
Palouse Brand grows these hard white wheat berries on its own Washington State farm. The brand certifies the grain as glyphosate residue free through independent lab testing. Palouse Brand cleans and packages the wheat berries at its own HACCP-certified facility. The 5-pound bag suits home milling, bread baking, or sprouting.
What we liked: Buyers who mill their own flour say the wheat berries produce bread of consistently strong quality. Reviewers describe the grain as clean, with no debris or foreign material in the bag. Testers also praise the fast shipping and fair price for farm-direct wheat.
About the Brand: Palouse Brand farms wheat and grains on a 125-year-old family farm in Washington State.
Availability: Palouse Brand keeps this bag in stock on Amazon. The 5-pound bag costs $19.95 at the time of this review.
Pros:
- Certified glyphosate residue free
- Farm-direct from a single Washington farm
- Long shelf life when stored properly
Cons:
- Needs a home grain mill to use as flour
- Costs more per pound than pre-milled flour
Recommendation: Choose Palouse Brand if you mill your own flour or bake bread regularly.
| Spec | Detail |
| Brand | Palouse Brand |
| Type | Hard white wheat berries |
| Package Size | 5 lb |
| Availability | In Stock |
| Average Price | $19.95 USD |
| Where to Buy | Amazon |
8. Dave's Killer Bread 21 Whole Grains & Seeds
Dave's Killer Bread bakes this loaf with 21 different whole grains and seeds. The brand mixes in sunflower, flax, and pumpkin seeds alongside barley and other grains. Dave's Killer Bread certifies the loaf USDA organic and Non-GMO Project Verified. The thin-sliced 20.5-ounce loaf works for sandwiches and toast alike.
What we liked: Buyers say the bread tastes good while still delivering real whole-grain nutrition. Reviewers describe the visible seeds and grains as proof the ingredient list is not just marketing. Testers also mention the brand's second-chance employment mission as a reason they keep buying.
About the Brand: Dave's Killer Bread bakes organic whole grain bread and runs a second-chance hiring program.
Availability: Dave's Killer Bread keeps this loaf in stock on Amazon, though supply runs limited at times. The 20.5-ounce loaf costs $5.49 at the time of this review.
Pros:
- 12 grams of whole grains per slice
- USDA organic and Non-GMO Project Verified
- Visible seeds and grains, not just fortified flour
Cons:
- Stock stays limited compared to grocery-shelf availability
- Costs more per loaf than standard sandwich bread
Recommendation: Choose Dave's Killer Bread if you want a whole-grain sandwich bread with real texture.
| Spec | Detail |
| Brand | Dave's Killer Bread |
| Type | Organic whole grain and seed bread |
| Package Size | 20.5 oz loaf |
| Availability | In Stock (Limited) |
| Average Price | $5.49 USD |
| Where to Buy | Amazon |
9. Grape-Nuts Original Cereal
Post bakes Grape-Nuts from whole grain wheat and barley into small, crunchy nuggets. The brand has sold this cereal recipe for well over a century. Post fills each 20.5-ounce box with high fiber content for adult breakfasts. Grape-Nuts serves well cold with milk, as a yogurt topping, or as a crunchy snack.
What we liked: Buyers say the crunchy texture lasts even after sitting in milk for a few minutes. Reviewers mention the high fiber content keeps them full longer than typical breakfast cereal. Testers also note the recipe tastes the same as they remember from years of buying it.
About the Brand: Post has manufactured Grape-Nuts and other breakfast cereals for well over a century.
Availability: Post keeps this box in stock on Amazon. The 20.5-ounce box costs $5.69 at the time of this review.
Pros:
- High fiber from whole grain wheat and barley
- Long shelf life as a pantry cereal
- Serves well cold, as a topping, or as a snack
Cons:
- Very dense texture some buyers find too hard dry
- Contains gluten from wheat and barley
Recommendation: Choose Grape-Nuts if you want a high-fiber, whole grain breakfast cereal.
| Spec | Detail |
| Brand | Grape-Nuts |
| Type | Whole grain wheat and barley cereal |
| Package Size | 20.5 oz |
| Availability | In Stock |
| Average Price | $5.69 USD |
| Where to Buy | Amazon |
What Are the Best Grains for the Mediterranean Diet?
Whole, unrefined grains lead the Mediterranean diet's grain choices over refined white flour products. Farro, amaranth, oats, and kamut on this list all keep their bran and germ intact. Rolled and hulled options, like Bob's Red Mill oats and Grain Place barley, suit daily breakfast and side dishes.
Preparation format matters for how you plan to use the grain. Farro and kamut suit grain bowls and salads with a short simmer. Amaranth and rolled oats suit porridge-style breakfasts with almost no prep beyond boiling water.
Gluten content varies across grain types on this list. Amaranth stays naturally gluten-free, while farro, kamut, wheat berries, and barley all contain gluten. Buyers avoiding gluten should continue with amaranth or check labels on packaged mixes like Nishiki's blend.
Price on this list ranges from $2.99 to $25.12, and package size explains most of the gap. The $2.99 farro bag suits occasional cooking. The $25.12 Bob's Red Mill case covers months of daily oatmeal. Match your pick to how often you eat grains on the Mediterranean diet.
Frequently Asked Questions About Grains for the Mediterranean Diet
What are good grains for the Mediterranean diet?
Whole, unrefined grains like farro, amaranth, oats, and kamut fit the Mediterranean diet best. All four keep their bran and germ intact instead of stripping it out during milling.
What are the best whole grains for the Mediterranean diet?
365 Organic Italian Farro ranks highest on this list for authentic Mediterranean flavor and quick cooking. NOW Foods Organic Amaranth offers a gluten-free alternative with complete plant protein.
What is the best wheat bread for the Mediterranean diet?
Dave's Killer Bread is the only bread we tested, with 12 grams of whole grains per slice. Look for a short ingredient list and visible grains on any wheat bread you choose.
What are healthy grains for the Mediterranean diet?
Grains that keep their bran and germ, like the farro, amaranth, oats, and kamut here, count as healthy Mediterranean choices. Refined grains stripped of bran, like white rice or white flour, fit the pattern less closely.
What is the best whole grain bread for the Mediterranean diet?
Dave's Killer Bread 21 Whole Grains & Seeds ranks as the top bread we tested, with visible seeds and grains. Choose a thin-sliced loaf if you want a lighter sandwich option.
What is the best whole grain cereal for the Mediterranean diet?
Grape-Nuts Original ranks as the top whole grain cereal we tested, made from whole grain wheat and barley. NOW Foods Organic Amaranth also works as a warm porridge-style cereal alternative.
What is the best whole grain pasta for the Mediterranean diet?
None of the products on this list are pasta, so we cannot rank one directly. Look for a pasta made from 100% whole durum wheat with no refined flour blended in.
Final Word
365 Organic Italian Farro earns the top spot because it delivers real Mediterranean flavor at $2.99, ready in 10 minutes. For a narrower need, NOW Foods Amaranth and Bob's Red Mill Rolled Oats each fit a specific grain style well.
Whichever grain you choose for the Mediterranean diet, check gluten content, prep time, and price against your routine first. Our full mediterranean diet guide covers the eating pattern these grains support, including which foods to prioritize.
