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Beetroot tabbouleh Calories
Source of fiber and folate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beetroot tabbouleh (180 g) has 187 calories. That works out to 104 calories per 100 g. It contains 27.2 g of carbs, 4.5 g of protein, 7.4 g of fat and 5.6 g of fiber. Its 194.4 µg of Vitamin K covers 162% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Beetroot tabbouleh Nutrition Facts
Selected: 1 cup (medium) · 180 g
187
KCAL / 180G
Carbs
27.2g
· 10% DV
Protein
4.5g
· 9% DV
Fat
7.4g
· 9% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 9% · Fat 35%
Beetroot tabbouleh nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.03 g | 5% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 27.2 g | 10% |
| Fiber | 5.6 g | 20% |
| Protein | 4.5 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Beetroot tabbouleh?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 187 kcal |
| 2 tablespoon (diced) | 30 g | 31 kcal |
| ½ cup (small) | 90 g | 94 kcal |
| 100 g | 100 g | 104 kcal |
| 1 serving (small) | 150 g | 156 kcal |
| 1 serving (medium) | 220 g | 229 kcal |
| 1 pack (medium) | 250 g | 260 kcal |
| 1.5 cup (large) | 270 g | 281 kcal |
| 1 serving (large) | 320 g | 333 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Beetroot tabbouleh
What is beetroot tabbouleh made of?
Beetroot tabbouleh is a parsley- and grain-based salad with beetroot added for earthy sweetness and colour. Recipes commonly combine fine bulgur, parsley, spring onion, lemon juice and olive oil, though some versions include mint, tomato or pomegranate molasses.
How do you make beetroot tabbouleh?
To make beetroot tabbouleh, soften fine bulgur, then mix it with grated or diced beetroot, finely chopped parsley and spring onion. Dress with lemon juice and olive oil, and let the salad stand briefly so the bulgur absorbs the flavour.
Should beetroot be cooked for beetroot tabbouleh?
Cooked beetroot is the usual choice for beetroot tabbouleh because it is tender and blends easily with the bulgur and herbs. Raw grated beetroot also works, but gives the salad a crunchier texture and a more pronounced earthy taste.
How is beetroot tabbouleh different from traditional tabbouleh?
Beetroot tabbouleh adds beetroot to the herb-and-bulgur base, making it sweeter and more vividly coloured than many traditional versions. Traditional Lebanese tabbouleh is usually dominated by parsley, with much less bulgur and no beetroot.
Can you roast the beetroot for beetroot tabbouleh?
Yes, roasted beetroot works well in beetroot tabbouleh and gives it a deeper, sweeter flavour than boiled beetroot. Let it cool completely before mixing it with the herbs, or the heat can wilt the parsley.
Why does beetroot tabbouleh turn watery?
Beetroot tabbouleh turns watery when the beetroot releases excess juice or wet herbs are chopped into the salad. Drain cooked beetroot and dry the parsley thoroughly; adding the dressing shortly before serving also helps preserve its texture.
What dressing goes with beetroot tabbouleh?
A simple lemon-and-olive-oil dressing suits beetroot tabbouleh because its acidity balances the beetroot’s sweetness. A little pomegranate molasses is another option, but use it sparingly if the salad already contains lemon so the dressing does not become overpoweringly sharp.
What can you serve with beetroot tabbouleh?
Beetroot tabbouleh pairs well with grilled vegetables, falafel, hummus and grilled fish or meat. It can also be served as part of a mezze spread; its bright, tangy flavour contrasts especially well with creamy dips.
Can you make beetroot tabbouleh ahead of time?
Yes, you can prepare beetroot tabbouleh ahead, but keep the herbs separate until close to serving if you want them to stay fresh. The bulgur benefits from time to absorb the dressing, while parsley can soften if left mixed for too long.
How long does beetroot tabbouleh keep in the fridge?
Beetroot tabbouleh keeps for about two days in a covered container in the refrigerator. The bulgur will continue to absorb moisture and the herbs may soften, so check its smell and appearance before serving leftovers.
Beetroot tabbouleh Vitamins & Minerals
Vitamins
Vitamin K
194.4µg · 162% DV
Vitamin C
21.24mg · 24% DV
Folate
93.6µg · 23% DV
Vitamin E
1.89mg · 13% DV
Minerals
Manganese
0.86mg · 37% DV
Copper
0.23mg · 26% DV
Phosphorus
121mg · 17% DV
Sodium
333mg · 14% DV
Potassium ⭐
459mg · 14% DV
Beetroot tabbouleh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beetroot tabbouleh
To burn the 187 calories in 1 cup (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Beetroot tabbouleh?
Beetroot tabbouleh is a beetroot variation on tabbouleh, the Levantine grain salad often associated with Lebanon and the wider eastern Mediterranean. It combines bulgur with plenty of parsley, mint, tomato, lemon juice and olive oil, with grated or finely diced beetroot for its vivid colour and earthy sweetness.
Fresh herbs and citrus balance the beet’s mellow, earthy flavour; the bulgur gives the salad a pleasantly chewy texture. In its home region it is served as part of a spread of salads and small dishes, and it also works well as a light lunch or side dish elsewhere. The bulgur and vegetables contribute fibre and folate. Pair it with grilled vegetables or beans, or use extra herbs and a little less oil for a lighter serving.
How Nutritious Is Beetroot tabbouleh?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Beetroot tabbouleh Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Beetroot tabbouleh Contain Allergens?
Contains these allergens:
Which Diets Is Beetroot tabbouleh Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Beetroot tabbouleh Fat Profile
SATURATED
1.03g
MONOUNSATURATED
4.77g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.