1 serving (medium) of Tabbouleh (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 26.3 g of carbs, 3.9 g of protein, 4.8 g of fat and 4.7 g of fiber. Its 240 µg of Vitamin K covers 200% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Tabbouleh?

Kısır is a Turkish bulgur salad, made by softening fine bulgur and mixing it with tomato or pepper paste, parsley, spring onion, tomato, lemon and olive oil. Recipes vary by household, and may include mint or pomegranate molasses. The grains are tender but distinct, with a fresh, tangy flavour from the herbs and citrus. It is related to, but different from, the parsley-led Levantine salad often called tabbouleh.

In Turkey, kısır is a familiar dish for tea gatherings, a light lunch or a meze spread, and it is sometimes scooped up with lettuce leaves. Bulgur gives it substance, while the vegetables and herbs contribute fibre; a 100 g portion has 3.1 g. For a lighter serving, keep the oil modest and pair it with plain yoghurt or another fresh salad.

Tabbouleh Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

17.5g

· 6% DV

Protein

2.6g

· 5% DV

Fat

3.2g

· 4% DV

Fiber

3.1g

· 11% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 64% · Protein 10% · Fat 26%

Tabbouleh Vitamins & Minerals

Vitamins

Vitamin K

160µg · 133% DV

Vitamin A

220µg · 24% DV

Folate

60µg · 15% DV

Vitamin C

13mg · 14% DV

Minerals

Zinc

1mg · 9% DV

Magnesium

28mg · 7% DV

Calcium

55mg · 6% DV

Iron

1mg · 6% DV

How Nutritious Is Tabbouleh?

Nutrient density

High

70/ 100

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

48/ 100

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.

Tabbouleh Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Tabbouleh

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 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 Tabbouleh Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

Tabbouleh Fat Profile

SATURATED

0.5g

MONOUNSATURATED

POLYUNSATURATED

0.6g

⚖️

Omega 6:3 ratio 11.3:1

Above the ideal 4:1 (11.3:1).

Compare Tabbouleh

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Tabbouleh vs Mixed Green Salad92 kcal more per 100 g

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Tabbouleh vs Red Pepper79 kcal more per 100 g

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Tabbouleh vs Boiled Beetroot66 kcal more per 100 g

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Foods Similar to Tabbouleh

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Tabbouleh

What is kısır?

Kısır is a Turkish bulgur salad, not the parsley-heavy Levantine dish usually called tabbouleh in English. It typically combines fine bulgur with tomato or pepper paste, herbs, lemon, olive oil, and often pomegranate molasses.

How do you make kısır?

Kısır is made by softening fine bulgur with hot water, then mixing it with tomato or pepper paste, olive oil, lemon, and seasonings. Let the bulgur cool before folding in chopped parsley, scallions, and tomato.

What is the difference between kısır and tabbouleh?

Kısır has a more prominent bulgur base and is commonly seasoned with pepper paste, chili, and pomegranate molasses. Tabbouleh is usually parsley-forward, with a smaller amount of bulgur and a lighter lemon dressing.

What kind of bulgur do you use for kısır?

Fine bulgur, often sold as fine or köftelik bulgur, is used for kısır. Coarse pilaf bulgur stays too firm for the traditional texture. Add hot water gradually so the grains soften without becoming waterlogged.

Why does kısır turn mushy?

Kısır turns mushy when the bulgur absorbs too much water or sits covered for too long. Use only enough hot water to soften it, fluff it once tender, and add juicy tomatoes and fresh herbs after the bulgur has cooled.

Can you make kısır ahead of time?

Yes, you can prepare kısır ahead, but it tastes freshest when the herbs and tomato are added closer to serving. If making it in advance, refrigerate it covered and stir in a little lemon juice before serving if the bulgur has absorbed the dressing.

What do you serve with kısır?

Kısır is often served with lettuce leaves, pickles, cucumber, or ayran. It also works as part of a Turkish tea spread alongside pastries, or as a light meal with extra fresh vegetables.

Can you freeze kısır?

Freezing kısır is possible, but it is not ideal: thawed tomato and herbs release water and lose their fresh texture. For the best result, freeze only the seasoned bulgur base and add fresh vegetables and herbs after thawing.

Do you eat kısır with lettuce?

Yes, kısır is often scooped into crisp lettuce leaves and eaten by hand. Wash and thoroughly dry the leaves first so they stay crisp; serving kısır on a plate with a fork is just as common.

Is kısır healthy?

Kısır can be part of a balanced meal, especially when made with plenty of herbs and vegetables. Its bulgur provides whole-grain fiber, while the amount of oil and the size of the serving affect how filling the meal is.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026