1 serving (150 grams) contains 180 calories, 4.0 grams of protein, 7.0 grams of fat, and 25.0 grams of carbohydrates.
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Nutrition Information
Calories |
283.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.0 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 315.5 mg | 13% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 3.2 g | ||
| protein | 6.3 g | 12% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 315.5 mg | 6% | |
* 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
About Tabuleh
Tabuleh, also known as tabbouleh, is a traditional Levantine salad originating from the Eastern Mediterranean, particularly Lebanon and Syria. It is typically made with finely chopped parsley, tomatoes, mint, bulgur wheat (or sometimes quinoa), olive oil, lemon juice, and seasoning. Tabuleh is nutrient-dense yet low in calories, offering approximately 120 calories per serving. It is a good source of dietary fiber, iron, vitamin C, and plant-based protein. With its abundance of fresh herbs and vegetables, it is a vibrant dish that complements various healthy diets.
Health Benefits
- Rich source of vitamin C (6.7 mg), which supports immune health and skin repair.
- Provides dietary fiber (2.7 g), promoting digestive health and reducing the risk of heart disease.
- Contains iron (1 mg), essential for oxygen transport and preventing iron-deficiency anemia.
- Low in saturated fat yet provides healthy fats from olive oil, benefiting cardiovascular health.
- Parsley contributes antioxidants that combat oxidative stress and support cellular health.
Dietary Considerations
Selection and Storage
Store tabuleh in an airtight container in the refrigerator for up to 2-3 days. For the best flavor, add dressing just before serving if you plan to store it.
Common Questions About Tabuleh Nutrition
Is Tabuleh high in protein?
Tabuleh contains 2.67 grams of protein per 100-gram serving, which is relatively low compared to other protein sources. It is not considered a high-protein food but does contribute a small amount to your daily intake.
Can I eat Tabuleh on a keto diet?
Tabuleh is not ideal for a keto diet due to its carbohydrate content of 16.67 grams per 100 grams. The carb count is too high for typical keto guidelines, especially as it is made from bulgur wheat.
What are the health benefits of Tabuleh?
Tabuleh is rich in fiber (2.67 grams per 100 grams) and contains essential vitamins like vitamin C and iron from ingredients such as parsley and lemon. Its fresh ingredients promote digestion, provide antioxidants, and support overall heart health.
What is the recommended portion size for Tabuleh?
A standard serving of Tabuleh is typically around 1/2 to 1 cup, which contains approximately 120-240 calories depending on the portion. It works well as a side dish or light main course when paired with other healthy items.
How does Tabuleh compare with couscous salad?
Tabuleh is made with bulgur wheat, which has more fiber (2.67 grams per 100 grams) compared to couscous, and it includes more fresh herbs like parsley and mint, offering a stronger nutritional profile. Couscous is often less nutrient-dense and lower in fiber but can be quicker to prepare.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
