Discover the nutrient-dense local foods that have sustained Maltese health for generations.
Malta has been inhabited for over 7,000 years. The foods that sustained those populations — grown, harvested, and prepared in harmony with the island's seasons — are some of the most nutritionally potent ingredients available anywhere in the world. You don't need exotic imports when this is on your doorstep.
The Malta Superfood List
1. Carob (Ħarruba)
Carob trees dot the Maltese countryside and have been used for millennia. The pods are naturally sweet, high in fibre, and rich in antioxidants called polyphenols. Unlike cocoa, carob contains no caffeine or theobromine, making it ideal for people sensitive to stimulants. It's available ground into powder at most Maltese health shops and some supermarkets.
2. Maltese Honey
Maltese honey — particularly from the native Maltese honey bee (Apis mellifera ruttneri) — is prized for its distinctive flavour and high antimicrobial properties. Raw Maltese honey contains propolis, royal jelly, and bee pollen, which together provide a remarkable range of bioactive compounds. Look for certified local producers at farmers' markets.
3. Prickly Pear (Bajtar tax-Xewk)
Prickly pear grows wild across Malta from July to October. It's one of the richest fruit sources of betalain antioxidants, vitamin C, and magnesium. Studies suggest it may help regulate blood sugar and reduce inflammation. Eat fresh, or look for prickly pear juice and jam from local producers.
4. Sundried Tomatoes (Tadam Imnixxef)
Sun-drying concentrates the nutrients in tomatoes dramatically. Maltese sun-dried tomatoes contain far higher levels of lycopene — a powerful antioxidant linked to reduced prostate and breast cancer risk — than fresh tomatoes. They're widely available in jars at Maltese food shops.
Eating locally in Malta means eating seasonally — and seasonal eating naturally increases your dietary diversity throughout the year, which is one of the strongest predictors of gut microbiome health.
- Capers — anti-inflammatory flavonoids, widely used in Maltese cooking
- Bigilla (broad bean paste) — high protein, high fibre, excellent prebiotic food
- Fresh Lampuki (when in season, Sept–Nov) — rich in omega-3, local, sustainable
- Dried figs — natural sweetener with high mineral content
- Wild fennel — digestive and anti-inflammatory properties
Tip: Visit Ta' Qali craft village or the Marsaxlokk Sunday market to find authentic local producers selling these superfoods directly. The quality is vastly superior to supermarket versions.
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