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Wheat tabbouleh Calories
Wheat tabbouleh is a refreshing salad made with wheat, parsley, tomato, and lemon, offering fiber and light plant-based nutrition.
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Wheat tabbouleh (180 g) has 218 calories. That works out to 121 calories per 100 g. It contains 33.7 g of carbs, 5.8 g of protein, 7.4 g of fat and 5.6 g of fiber. Its 165.6 µg of Vitamin K covers 138% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Wheat tabbouleh Nutrition Facts
Selected: 1 cup (medium) · 180 g
218
KCAL / 180G
Carbs
33.7g
· 12% DV
Protein
5.8g
· 12% 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 60% · Protein 10% · Fat 30%
Wheat tabbouleh nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.04 g | 5% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 33.7 g | 12% |
| Fiber | 5.6 g | 20% |
| Protein | 5.8 g | 12% |
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 Wheat tabbouleh?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 218 kcal |
| 1 tablespoon (chopped) | 15 g | 18 kcal |
| 4 tablespoon (small) | 60 g | 73 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (small) | 120 g | 145 kcal |
| 1 serving (medium) | 200 g | 242 kcal |
| 1.5 cup (large) | 270 g | 327 kcal |
| 1 serving (large) | 300 g | 363 kcal |
| 2 cup (extra large) | 360 g | 436 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Wheat tabbouleh
What is wheat tabbouleh made of?
Wheat tabbouleh is a fresh salad made with wheat, parsley, tomato, and lemon. Many versions also include mint, spring onion, and olive oil, with finely chopped herbs giving the dish its characteristic bright, fresh flavor.
How do you make wheat tabbouleh?
To make wheat tabbouleh, cook or soak the wheat according to its type, then let it cool completely. Mix it with finely chopped parsley and tomato, add lemon and seasonings, and combine shortly before serving to keep the herbs fresh.
Does wheat tabbouleh use bulgur or whole wheat berries?
Wheat tabbouleh can be made with either bulgur or whole wheat berries. Bulgur softens quickly and gives a tender texture, while cooked wheat berries stay chewier; prepare whichever you use according to its package directions.
Where does wheat tabbouleh come from?
Wheat tabbouleh is a variation of tabbouleh, a Levantine salad especially associated with Lebanese and Syrian cooking. Recipes differ across the region, and wheat-based versions may use different grains, herb proportions, and seasonings.
What goes well with wheat tabbouleh?
Wheat tabbouleh pairs well with grilled vegetables, fish, or chicken. Serve it as part of a mezze spread with flatbread and dips, or alongside a richer main course; its lemon and herbs add a refreshing contrast.
Can you make wheat tabbouleh ahead of time?
Yes, you can prepare wheat tabbouleh ahead, but parsley can wilt and tomatoes release liquid as it sits. For the freshest texture, cook and cool the wheat in advance, then mix in the chopped herbs and lemon closer to serving.
How long does wheat tabbouleh last in the fridge?
Wheat tabbouleh keeps for about two days in a covered container in the refrigerator. The tomatoes may make it watery over time, so stir before serving and discard any salad that has been left at room temperature for too long.
Can you freeze wheat tabbouleh?
No, freezing assembled wheat tabbouleh is not recommended. The tomato and parsley turn soft and watery after thawing; freeze the cooked wheat on its own instead, then add fresh vegetables, herbs, and lemon when you make the salad.
Is wheat tabbouleh different from Lebanese tabbouleh?
Often, yes: Lebanese tabbouleh is typically dominated by parsley, with a relatively small amount of bulgur. Wheat tabbouleh may contain more grain and use whole wheat berries, so it can be heartier and have a chewier texture.
Can you eat wheat tabbouleh warm?
Yes, wheat tabbouleh can be eaten warm, though it is usually served chilled or at room temperature. Let freshly cooked wheat cool before mixing it with parsley and tomato, or the heat can soften the herbs and make the salad watery.
Wheat tabbouleh Vitamins & Minerals
Vitamins
Vitamin K
165.6µg · 138% DV
Vitamin C
25.56mg · 28% DV
Folate
68.4µg · 17% DV
B3
2.16mg · 14% DV
Minerals
Manganese
0.83mg · 36% DV
Selenium
15µg · 27% DV
Copper
0.22mg · 24% DV
Phosphorus
140mg · 20% DV
Sodium
378mg · 16% DV
Potassium ⭐
446mg · 13% DV
Wheat tabbouleh Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wheat tabbouleh
To burn the 218 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 Wheat tabbouleh?
Wheat tabbouleh is a Levantine salad made with cracked wheat, commonly fine bulgur, and plenty of parsley, tomato, lemon and often mint. Olive oil brings the ingredients together, while the wheat gives the salad more substance than a purely leafy side.
In Lebanon and Syria it is served as part of a mezze spread, alongside other small dishes; it also works as a fresh side for grilled foods or a light lunch. Its texture is tender yet pleasantly grainy, with a bright, tangy taste from the lemon and herbs. It offers fibre and plant-based nourishment. For a lighter version, use olive oil sparingly and add extra parsley, tomato or cucumber.
How Nutritious Is Wheat 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 Wheat 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 Wheat tabbouleh Contain Allergens?
Contains these allergens:
Which Diets Is Wheat 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
Wheat tabbouleh Fat Profile
SATURATED
1.04g
MONOUNSATURATED
3.78g
POLYUNSATURATED
1.62g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.