Fatoush salad

Lunch

Item Rating: 83/100

1 serving (150 grams) contains 120 calories, 3.0 grams of protein, 5.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		190.5
% Daily Value*
Total Fat		7.9 g	10%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		23.8 g	8%
	Dietary Fiber	6.3 g	22%
	Sugars	4.8 g
protein		4.8 g	9%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		476.2 mg	10%

* 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

🍯 Low sugar

Source of Calories

Fat: 71 cal (38.3%)

Protein: 19 cal (10.4%)

Carbs: 95 cal (51.3%)

About Fatoush salad

Fattoush salad is a traditional Levantine dish, commonly found in Middle Eastern cuisine, known for its vibrant mix of fresh vegetables such as tomatoes, cucumbers, and radishes, combined with toasted or fried pieces of pita bread. Typically seasoned with sumac, lemon juice, and olive oil, this salad provides a refreshing, zesty flavor profile. Nutritionally, it is a low-calorie dish rich in dietary fiber, vitamins A and C from the vegetables, and heart-healthy fats from olive oil. Its high content of vegetables makes it nutrient-dense and a source of antioxidants.

Health Benefits

• Rich in vitamin C from ingredients like tomatoes and lemons, promoting immune health and skin vitality.
• Contains dietary fiber from cucumbers and leafy greens, which supports digestive health and promotes satiety.
• Provides heart-healthy monounsaturated fats from olive oil, which can help reduce bad cholesterol (LDL) levels.
• Packed with antioxidants like lycopene (from tomatoes) and polyphenols (from olive oil), aiding in cell protection against free radicals.
• Low in calories yet nutrient-dense, aiding weight management and providing essential micronutrients.

Dietary Considerations

Allergens: Contains gluten (from pita bread)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Gluten-free, low-carb or ketogenic diets

Selection and Storage

Store vegetables separately from dressing to keep them fresh. Add toasted pita and dressing just before serving to maintain texture.

Common Questions About Fatoush salad Nutrition

Is Fatoush Salad high in protein?

Fatoush Salad is not particularly high in protein as its main components include vegetables like lettuce, tomatoes, and cucumbers. A typical serving contains about 2-3 grams of protein, depending on added ingredients like a sprinkle of feta cheese or chickpeas, which can slightly boost the protein content.

Can I eat Fatoush Salad on a keto diet?

Fatoush Salad is not generally keto-friendly due to the inclusion of pita chips, which are high in carbohydrates. However, you can modify the recipe by removing the pita chips and ensuring the dressing is low in added sugars to make it more suitable for a keto diet.

What are the health benefits of eating Fatoush Salad?

Fatoush Salad is rich in vitamins A and C, thanks to the high vegetable content including lettuce, tomatoes, and peppers. It is also a good source of dietary fiber, which supports digestion. However, if not moderated, the pita chips and dressing can add extra calories and sodium, so portion control is recommended.

What is the recommended portion size for Fatoush Salad?

A typical serving of Fatoush Salad is about 1 to 1.5 cups, which contains roughly 150-200 calories depending on the amount of dressing and pita chips. This portion is suitable as a side dish; for a main course, you may consider adding protein like grilled chicken or chickpeas.

How does Fatoush Salad compare to a regular garden salad?

Fatoush Salad stands out from a regular garden salad due to its signature ingredient: toasted or fried pita chips, which add a crunchy texture. Additionally, Fatoush often includes sumac in the dressing, giving it a tangy flavor, whereas typical garden salads use more standard vinegar-based or creamy dressings.

Data Sources & Scientific References