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Maltese vs Portuguese food & cuisine

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Malta

VS

Portugal

Malta

Portugal

The average Maltese daily plate size is

The average Portuguese daily plate size is

2401 g.
2419 g.
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Grains

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Fish and seafood

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Produce

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Eggs and dairy

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meats

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Sugar, fats and nuts

Even with such external influences, the Portuguese remained mostly faithful to their local foodways. The essence of Portuguese cuisine lies in its simplicity and respect for hearty, rustic dishes born from land and sea: an extraordinary variety of seafood, dedication to slowly-simmered flavors, and rich, hearty stews – all unpretentious food that prioritizes quality ingredients over complexity.

When in Portugal, expect a big portion, where at the center is bread and wine followed by soup and the main course of stews, grilled meats, or seafood, served with rice and potatoes on one plate.

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Grains 456 G

WHEAT

391 G

RICE

24 G

CORN

36 G

BARLEY

0 G

RYE

0 G

OATS

2 G

MILLET

0 G

SORGHUM

0 G

OTHER CEREALS

3 G

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Grains 383 G

WHEAT

265 G

RICE

47 G

CORN

48 G

BARLEY

8 G

RYE

8 G

OATS

6 G

MILLET

0 G

SORGHUM

0 G

OTHER CEREALS

1 G

Unlike their Mediterranean neighbors, the Portuguese consume fewer wheat-based cereals, instead favoring corn and rice. This dietary distinction is further shaped by Portugal’s strong emphasis on fish, seafood, and meat, which naturally reduces the cereal grains in daily eating. Despite this overall pattern, bread remains a critical staple—Portuguese so appreciate their bread that it accompanies every meal of the day.

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Produce 755 G

PULSES

3 G

VEGETABLES

417 G

STARCHY ROOTS

104 G

FRUITS

231 G

SEA PLANTS

0 G

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Produce 931 G

PULSES

10 G

VEGETABLES

345 G

STARCHY ROOTS

175 G

FRUITS

323 G

SEA PLANTS

0 G

Portugal has a never-ending affair with potatoes, as potatoes are featured in almost every dish. It is likely to find both rice and potatoes as side dishes on the same plate. Portuguese justify it that a high carb combination provides you with the energy to explore countries.

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Meats 198 G

POULTRY

66 G

PORK

67 G

BEEF

57 G

MUTTON AND GOAT

3 G

OTHER MEAT

2 G

OFFALS

3 G

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Meats 270 G

POULTRY

85 G

PORK

108 G

BEEF

57 G

MUTTON AND GOAT

6 G

OTHER MEAT

2 G

OFFALS

12 G

Portuguese meat consumption is relatively high within the Mediterranean. When combining meat and fish consumption, Portugal ranks among the world’s top five consumers. The average Portuguese person consumes approximately 430 grams of animal protein daily – translating to an impressive 157 kilograms per person annually.

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Fish and seafood 79 G

FISH

60 G

SEAFOOD

19 G

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Fish and seafood 164 G

FISH

120 G

SEAFOOD

44 G

Portugal is a seafaring nation with a well-developed fishing industry, and it reflects well on Portuguese tables.
The average Portuguese consumes 60 kilos of fish and seafood yearly—3.5 times more than the typical world citizen!

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Eggs and dairy 567 G

EGGS

33 G

MILK AND DAIRY

523 G

ANIMAL FATS

11 G

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Eggs and dairy 492 G

EGGS

29 G

MILK AND DAIRY

435 G

ANIMAL FATS

28 G

Like in many Western cultures, milk and dairy are commonly used plain, fermented to yogurt, or as an ingredient in dishes: sauces, pastries, desserts, custards, and puddings use milk or cream as a primary ingredient. Portugal has rich cheese-making traditions, made from cows, goat, or sheep’s milk. Usually, these are very strongly flavored and fragrant.

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SUGARS, FATS AND NUTS 346 G

NUTS

29 G

SWEETENERS

239 G

SUGAR CROPS

0 G

VEG OILS

50 G

OILCROPS

28 G

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SUGARS, FATS AND NUTS 179 G

NUTS

22 G

SWEETENERS

84 G

SUGAR CROPS

0 G

VEG OILS

54 G

OILCROPS

19 G

Overall, Mediterranean countries are famous for loving and producing nuts, and though Portugal is slightly below the regional average, they still consume around 8 kilos of nuts per person per year.

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Herbs

MINT

SAGE

BAY LEAVES

OREGANO

PARSLEY

ROSEMARY

THYME

CILANTRO

LEMON VERBENA

MARJORAM

Malta
Common
Portugal

MINT

SAGE

BAY LEAVES

OREGANO

PARSLEY

ROSEMARY

THYME

CILANTRO

LEMON VERBENA

MARJORAM

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Spices

FENNEL SEED

BLACK PEPPER

CINNAMON

CLOVES

CUMIN

PAPRIKA

SAFFRON

CORIANDER

DRY CHILI

NUTMEG

SMOKED PAPRIKA

Malta
Common
Portugal

FENNEL SEED

BLACK PEPPER

CINNAMON

CLOVES

CUMIN

PAPRIKA

SAFFRON

CORIANDER

DRY CHILI

NUTMEG

SMOKED PAPRIKA

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Aromatics

CELERY STALKS

FENNEL

CARROT

GARLIC

LEMON

ONION

ORANGE

TOMATO

BELL PEPPERS

CHILI PEPPERS

Malta
Common
Portugal

CELERY STALKS

FENNEL

CARROT

GARLIC

LEMON

ONION

ORANGE

TOMATO

BELL PEPPERS

CHILI PEPPERS

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Condiments

ANCHOVIES

HONEY

TOMATO PASTE

CAPERS

OLIVE OIL

OLIVES

WINE

WINE VINEGAR

PORK FAT

Malta
Common
Portugal

ANCHOVIES

HONEY

TOMATO PASTE

CAPERS

OLIVE OIL

OLIVES

WINE

WINE VINEGAR

PORK FAT

Portugal

SEASONINGS

Portuguese seasoning traditions share many herbs with their Mediterranean neighbors. Portugal stands out in Southern Europe for its extensive use of cilantro, using it in countless traditional dishes. Parsley also dominates the herbal profile, cinnamon, vanilla, and nutmeg enhance pastries, while pepper, bay leaves, cumin, and paprika add distinctiveness to savory dishes. Onions, garlic, and tomatoes form the aromatic base, complemented by olive oil, butter, and grape-based wine vinegar.

SAUCES

While Portuguese cuisine is not known for being spice-hot, it has a unique fiery signature sauce unmatched in southern Mediterranean cooking: PIRI-PIRI (or PERI-PERI). The key ingredient, the spicy Bird’s Eye chili, was introduced to Portugal through its colonial ties with Africa. Portuguese sailors brought these small, intensely hot peppers back to Europe, where they became a staple in Portuguese cuisine, unlike in other Mediterranean tradition. The sauce blends chilies, lemon, pepper, garlic, salt, onion, bay leaves, vinegar, and olive oil, and is paired with flame-grilled chicken (frango piri-piri), seafood, rice, and vegetable dishes.

MOLHO VERDE – A green sauce with olive oil, garlic, parsley, and vinegar or lemon juice, commonly served with grilled fish.

VINHA D’ALHOS – A marinade-like sauce of wine vinegar, garlic, bay leaves, and paprika used for pork and other meats.

ALHADA – A garlic-olive oil emulsion sometimes enhanced with cilantro, used particularly with shellfish dishes like amêijoas à Bulhão Pato.

MOLHO DE VILÃO – a traditional sauce from the Azores, made of garlic, onions, olive oil, paprika, vinegar, and sometimes white wine. A tangy sauce paired with grilled meats, particularly pork, gives a rich, smoky flavor.

REFOGADO – Not strictly a sauce but a flavor base of sautéed onions, garlic, bay leaf, olive oil, and sometimes tomatoes that starts many Portuguese dishes.

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