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Bulgur Tabouli Calories
Mediterranean salad with bulgur, tomatoes, cucumber, parsley, olive oil, and lemon
CALORIES
GI
POTASSIUM
FIBER
Bulgur Tabouli Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
19.5g
· 65%
Protein
3.2g
· 11%
Fat
3.2g
· 24%
Fiber
3.5g
Bulgur Tabouli Vitamins & Minerals
Vitamins
Vitamin K
85µg · 71% DV
Vitamin C
8mg · 9% DV
Vitamin A
75µg · 8% DV
B3
1.1mg · 7% DV
Minerals
Zinc
1mg · 9% DV
Magnesium
28mg · 7% DV
Phosphorus
48mg · 7% DV
Iron
1mg · 6% DV
Bulgur Tabouli Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Bulgur Tabouli 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 Bulgur Tabouli Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur Tabouli 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
Bulgur Tabouli Fat Profile
SATURATED
0.45g
MONOUNSATURATED
2g
POLYUNSATURATED
0.7g
Omega 6:3 ratio 16.3:1
Above the ideal 4:1 (16.3:1).
Foods Similar to Bulgur Tabouli
Bulgur Tabouli — Frequently Asked Questions
Can bulgur tabouli be made ahead of time?
Yes, and a short rest often improves the flavor as the bulgur absorbs the lemon and herb juices. If it sits too long, the tomatoes and herbs can release water, so stir before serving.
How long does bulgur tabouli keep in the fridge?
It usually keeps well for 1-2 days in an airtight container in the refrigerator. Because it contains fresh herbs and tomatoes, the texture becomes softer over time.
Can bulgur tabouli be frozen?
It can be frozen, but the texture usually suffers after thawing. Fresh herbs and tomatoes tend to lose their crispness, so it is best eaten fresh.
What can I add to bulgur tabouli to make it a full meal?
Pair it with a protein-rich food such as chickpeas, lentils, tofu, yogurt, fish, or chicken. That makes the meal more balanced and usually more filling.
Is bulgur tabouli better before or after a workout?
Its carbohydrate content makes it a practical light meal 1-3 hours before training. After exercise, it works better when combined with a protein source rather than eaten alone.
Is bulgur tabouli okay to eat at night?
Yes, it can fit into an evening meal; portion size and what you eat with it matter more than the clock. Very acidic or onion-heavy versions may bother people with sensitive digestion late at night.
Is bulgur tabouli the same as couscous salad?
No. They may look similar, but tabouli is typically herb-forward and lemony, while couscous salad has a different grain texture and often a milder flavor profile.
Because it is a salad, can I eat unlimited bulgur tabouli?
No. Even minimally processed foods still count toward your total intake, and the oil, grain, and add-ins can make portions add up quickly.
Who should be careful with bulgur tabouli?
Anyone with celiac disease or a medically diagnosed gluten-related disorder should avoid it because bulgur contains gluten. Raw onion, lemon, or large amounts of parsley may also irritate sensitive stomachs in some people.
How do I keep bulgur tabouli from turning watery or too sharp?
Use firm tomatoes, remove some of the watery seed pulp, and salt close to serving time. Balancing the lemon with enough olive oil also helps keep the flavor bright rather than harsh.
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Nutrition data compiled from USDA FoodData Central and scientific sources.