Fatoush

Appetizer

Item Rating: 77/100

1 serving (150 grams) contains 180 calories, 4.0 grams of protein, 8.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		285.7
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		476.2 mg	20%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	7.9 g	28%
	Sugars	6.3 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		79.4 mg	6%
Iron		2.4 mg	13%
Potassium		555.6 mg	11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

Source of Calories

Fat: 114 cal (42.9%)

Protein: 25 cal (9.5%)

Carbs: 126 cal (47.6%)

About Fatoush

Fatoush is a refreshing Middle Eastern salad originating from Levantine cuisine. Traditionally made with mixed greens, fresh vegetables like tomatoes and cucumbers, and crispy pita bread, it is typically dressed with olive oil, lemon juice, and a sprinkle of sumac. Fatoush is a low-calorie dish, providing approximately 120 calories per serving, with moderate carbohydrates (13g), healthy fats (5g), and small amounts of protein (2.7g). It is rich in dietary fiber (3.3g) and vitamin C (10mg) from the fresh vegetables, while also providing essential minerals such as calcium (33mg) and iron (1mg). This salad is a nutrient-dense option for those seeking a light yet nourishing meal, suitable as a standalone dish or as a side.

Health Benefits

• Rich in dietary fiber (3.3g), aiding digestion and promoting gut health.
• Contains vitamin C (10mg), which supports immunity and skin health.
• Provides calcium (33mg), essential for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains gluten (if made with wheat-based pita bread)

Suitable for: Vegetarian diets, mediterranean diets

Not suitable for: Gluten-free diets (unless gluten-free pita bread is used), low-carb diets

Selection and Storage

Store the chopped vegetables and dressing separately in airtight containers in the refrigerator for up to 2 days. Assemble the salad right before serving to maintain crisp texture.

Common Questions About Fatoush Nutrition

Is Fatoush high in protein?

Fatoush is relatively low in protein, providing about 2.67 grams of protein per serving. It primarily functions as a light, refreshing salad option but is not a significant source of protein compared to foods like meat or legumes.

Can I eat Fatoush on a keto diet?

Fatoush is not ideal for a strict keto diet due to its carbohydrate content of 13.33 grams per serving. While the vegetables in the salad are relatively low in carbs, the inclusion of pita bread or croutons makes it incompatible with keto.

What are the health benefits of eating Fatoush?

Fatoush is high in fiber, offering about 3.33 grams per serving, which can aid digestion and promote gut health. It also provides a variety of vitamins and minerals from fresh vegetables like tomatoes, cucumbers, and greens. However, the sodium content is moderate at 200 mg per serving, so individuals monitoring sodium intake should consume it in moderation.

How much Fatoush should I serve per person?

A typical serving of Fatoush is about 1 cup, containing 120 calories. This portion is ideal for use as a side dish or appetizer. For a main meal, you may increase the portion size but consider complementing it with a protein-rich food.

How does Fatoush compare to other salads like Caesar or Greek salad?

Fatoush tends to be lower in calories than Caesar or Greek salad, which often include higher-fat dressings, cheese, and meats. Fatoush focuses on fresh vegetables and a tangy dressing, making it a lighter option, though it has slightly more carbs due to pita bread compared to Greek salad without croutons.

Data Sources & Scientific References