Fattoush salad

Lunch

Item Rating: 77/100

1 serving (200 grams) contains 150 calories, 3.0 grams of protein, 7.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		176.5
% Daily Value*
Total Fat		8.2 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		23.5 g	8%
	Dietary Fiber	5.9 g	21%
	Sugars	4.7 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		1.8 mg	10%
Potassium		352.9 mg	7%

* 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: 73 cal (40.6%)

Protein: 14 cal (7.7%)

Carbs: 94 cal (51.7%)

About Fattoush salad

Fattoush salad is a vibrant, traditional Middle Eastern dish originating from Levantine cuisine. It typically consists of fresh vegetables like cucumber, tomatoes, radishes, and bell peppers, combined with crispy pita chips and a tangy dressing made of olive oil, lemon juice, and sumac. Known for being light yet nutrient-dense, Fattoush salad is rich in fiber from the vegetables, healthy fats from olive oil, and a variety of vitamins such as vitamin C, vitamin A, and potassium. This dish embodies the Mediterranean diet, which emphasizes wholesome, plant-based ingredients and heart-healthy fats.

Health Benefits

• Rich in vitamin C from tomatoes and lemon dressing, supporting immune health and collagen production.
• High in dietary fiber from fresh vegetables, promoting gut health and aiding digestion.
• Contains healthy monounsaturated fats from olive oil, which may support heart health and lower bad cholesterol levels.

Dietary Considerations

Allergens: Contains gluten (from the pita chips)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Gluten-free diet (unless made with gluten-free pita)

Selection and Storage

Store the salad in an airtight container in the refrigerator for up to 2 days, keeping the dressing separate to prevent sogginess.

Common Questions About Fattoush salad Nutrition

Is Fattoush Salad high in calories?

Fattoush Salad is relatively low in calories compared to many dishes, averaging 150-200 calories per serving depending on the quantity of olive oil and bread used. Customization, such as reducing the amount of pita chips, can further lower its caloric content.

Can I eat Fattoush Salad on a keto diet?

Fattoush Salad is not traditionally keto-friendly due to the inclusion of pita chips, which are high in carbohydrates. To make it suitable for a keto diet, you can substitute the pita chips with seeds or nuts for added crunch and keep the rest of the ingredients intact.

What are the health benefits of Fattoush Salad?

Fattoush Salad is rich in vitamins and antioxidants due to ingredients like tomatoes, cucumbers, and parsley. It is also a good source of fiber, aiding digestion, and the olive oil provides healthy fats that support heart health. However, moderation is key if the recipe uses a lot of fried pita chips.

What is a good portion size for Fattoush Salad?

A standard portion size for Fattoush Salad is around 1 to 1.5 cups, which balances the fiber, vitamins, and calories from the vegetables, olive oil, and pita chips. For a meal-sized serving, you may consider adding a protein like grilled chicken or chickpeas while keeping the portion around 2 cups.

How does Fattoush Salad compare to tabbouleh in terms of nutrition?

Fattoush Salad generally contains fewer grains and focuses more on vegetables, making it lower in calories and higher in fiber than tabbouleh. Tabbouleh, made with bulgur wheat, tends to be higher in carbohydrates and provides folate from parsley, while Fattoush offers more variety from a mix of vegetables.

Data Sources & Scientific References