Tabouli salad

Salad

Item Rating: 78/100

1 serving (150 grams) contains 180 calories, 4.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		285.7
% Daily Value*
Total Fat		15.9 g	20%
	Saturated Fat	1.6 g	8%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		31.7 g	11%
	Dietary Fiber	6.3 g	22%
	Sugars	3.2 g
protein		6.3 g	12%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		2.4 mg	13%
Potassium		396.8 mg	8%

* 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 143 cal (48.5%)

Protein: 25 cal (8.5%)

Carbs: 126 cal (43.0%)

About Tabouli salad

Tabouli salad, also spelled tabbouleh, is a traditional dish originating in Middle Eastern cuisine, particularly from Lebanon and Syria. It is a fresh, herbaceous salad typically made with finely chopped parsley, mint, tomatoes, bulgur wheat, olive oil, lemon juice, and seasoning. Tabouli is low in calories and rich in vitamins, minerals, and antioxidants. Parsley is a standout ingredient, providing vitamins A, C, and K, while bulgur adds dietary fiber and some protein. The use of olive oil contributes healthy monounsaturated fats. With its nutrient-dense ingredients and emphasis on fresh, whole foods, tabouli is a popular choice for light, plant-based meals.

Health Benefits

• Rich in vitamin K from parsley, which supports bone health and blood clotting.
• High in dietary fiber from bulgur wheat, which aids digestion and promotes gut health.
• Provides antioxidants like vitamin C from parsley and tomatoes, boosting immune function and protecting cells from oxidative damage.
• Contains healthy fats from olive oil, which support heart health and reduce inflammation.
• Low in calories while being nutrient-dense, making it a great option for weight management.

Dietary Considerations

Allergens: Contains wheat (gluten)

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free diet, low-fodmap diet (due to wheat and onions)

Selection and Storage

Store tabouli salad in an airtight container in the refrigerator for up to 3 days. To maintain freshness, add the tomatoes and dressing just before serving if preparing in advance.

Common Questions About Tabouli salad Nutrition

What is the nutritional content of Tabouli Salad?

Tabouli Salad is relatively low in calories, with about 120-150 calories per cup depending on the recipe. It offers around 2-3 grams of protein, is rich in fiber, and provides vitamins such as vitamin C, vitamin A, and folate from fresh parsley and vegetables. It also contains healthy fats from olive oil.

Is Tabouli Salad compatible with a vegan or vegetarian diet?

Yes, Tabouli Salad is naturally vegan and vegetarian-friendly as it is typically made with plant-based ingredients including parsley, bulgur wheat, tomatoes, cucumbers, olive oil, and lemon juice.

What are the health benefits and concerns of eating Tabouli Salad?

Tabouli Salad is high in antioxidants from parsley and tomatoes, which can support heart health and combat inflammation. Its fiber content promotes digestive health. However, it contains gluten due to bulgur wheat, making it unsuitable for individuals with celiac disease or gluten sensitivity unless substituted with gluten-free grains like quinoa.

How much Tabouli Salad should I eat per serving?

A standard serving of Tabouli Salad is around 1 cup, which is a balanced portion providing nutrient benefits without excessive calories. If used as a side dish, a smaller portion of ½ cup may be suitable. Pay attention to the dressing, as excessive olive oil may increase calorie intake.

What are the differences between Tabouli Salad and quinoa-based salads?

Tabouli Salad traditionally uses bulgur wheat, which makes it lighter and chewier, while quinoa-based salads are gluten-free and higher in protein, offering about 8 grams of protein per cup versus 2-3 grams in bulgur-based Tabouli. Both are versatile and can be adjusted to personal dietary preferences by adding or swapping ingredients.

Data Sources & Scientific References