How Mediterranean is your diet, really?

A 2-minute check — the validated 14-question screener from the PREDIMED trial, as a simple quiz. No food logging, no barcodes, no meal photos. Just answer and get your score.

How this works

MEDAS-14 isn't a wellness-brand quiz — it's the actual adherence screener used in the PREDIMED trial (Schröder et al., J Nutr 2011), one of the largest randomized nutrition trials ever run. Fourteen yes/no or threshold questions about what you actually eat (olive oil as your main fat, servings of vegetables/fruit/legumes/fish/nuts, how often you eat red meat or sweets) — each answer either does or doesn't meet a published Mediterranean-diet criterion, for a 0-14 score.

What does my score mean?

The bands come from the trial itself: 10-14 is high adherence (PREDIMED's own high-adherence cutoff), 6-9 moderate, below 6 low. In the published trial (Estruch et al., NEJM 2013, re-analyzed 2018), the group with higher adherence to this same pattern tracked roughly a 30% relative reduction in major cardiovascular events versus a low-fat control diet — a trial-level, population finding, not a personal guarantee about your own score.

Why a questionnaire instead of logging food?

Calorie- and macro-tracking apps measure a different thing — energy in, not dietary pattern. MEDAS-14 was built to be answerable from memory in about two minutes, re-checkable weekly, with nothing to photograph, scan, or log.

Is this medical advice?
No. It's an honest reflection of a published research screener and its trial-level outcome findings — not a diagnosis, a prescription, or a substitute for a doctor or dietitian, and not a personal guarantee of any health outcome.
Is this the official PREDIMED questionnaire?
The 14 underlying dietary criteria are the same published thresholds from the trial; the question wording here is our own plain-English phrasing, not the verbatim clinical instrument text.
What do I do with my score?
See which of the 14 items you're already meeting and which you're not — that's the useful part, not the single number. Re-check weekly to see if it moves.