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Tabbouleh salad with avocado Calories
Fiber-rich salad with fresh herbs and healthy fats
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tabbouleh salad with avocado (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 22.3 g of carbs, 5.6 g of protein, 16.6 g of fat and 7.4 g of fiber. Its 212.4 µg of Vitamin K covers 177% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Tabbouleh salad with avocado Nutrition Facts
Selected: 1 cup (medium) · 180 g
257
KCAL / 180G
Carbs
22.3g
· 8% DV
Protein
5.6g
· 11% DV
Fat
16.6g
· 21% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 9% · Fat 57%
Tabbouleh salad with avocado nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 22.3 g | 8% |
| Fiber | 7.4 g | 26% |
| Protein | 5.6 g | 11% |
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 Tabbouleh salad with avocado?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 257 kcal |
| 1 tablespoon (mini) | 15 g | 21 kcal |
| 1 piece (half) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 1 cup (small) | 120 g | 172 kcal |
| 1 serving (small) | 150 g | 215 kcal |
| 1 serving (medium) | 220 g | 315 kcal |
| 1 cup (large) | 260 g | 372 kcal |
| 1 serving (large) | 320 g | 458 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Tabbouleh salad with avocado
What is tabbouleh salad with avocado made of?
Tabbouleh salad with avocado usually combines fine bulgur, parsley, mint, tomatoes, scallions, lemon juice, olive oil, and diced avocado. Parsley and fresh herbs give it its characteristic green, bright flavor, while avocado adds a creamy texture.
How do you make tabbouleh salad with avocado?
Soften fine bulgur and let it cool, then mix it with chopped parsley, mint, tomatoes, and scallions. Dress with lemon juice and olive oil, and gently fold in diced avocado just before serving so it keeps its shape.
Is tabbouleh salad with avocado the same as traditional tabbouleh?
No. Traditional tabbouleh is a Levantine herb-and-bulgur salad, usually centered on parsley, with no avocado in its classic form. Adding avocado is a modern variation that makes the salad creamier and more filling.
Can you make tabbouleh salad with avocado ahead of time?
Yes, you can prepare the bulgur, herbs, vegetables, and dressing ahead, but keep the avocado separate. Refrigerate the mixture in a covered container and fold in the avocado shortly before serving to preserve its color and texture.
How do you keep avocado in tabbouleh salad from turning brown?
Coat the cut avocado with lemon juice and add it to the tabbouleh salad shortly before serving. Acid slows browning, but does not stop it completely; limiting air exposure and storing leftovers in a sealed container also helps.
What should you serve with tabbouleh salad with avocado?
Serve tabbouleh salad with avocado alongside grilled chicken, fish, or lamb, or pair it with hummus and falafel for a plant-based meal. Its lemony herbs also work well with pita and other Mediterranean-style dishes.
Can you use quinoa instead of bulgur in tabbouleh salad with avocado?
Yes, cooked and cooled quinoa works as a bulgur substitute in tabbouleh salad with avocado. It changes the traditional texture, so keep the herbs, lemon, and vegetables prominent and avoid adding warm quinoa, which can wilt them.
Is tabbouleh salad with avocado served warm or cold?
Tabbouleh salad with avocado is served cold or at room temperature, not warm. Cooling the softened bulgur before mixing keeps the herbs fresh, and adding the avocado close to serving helps it stay firm.
How long does tabbouleh salad with avocado last in the fridge?
For the best texture, eat tabbouleh salad with avocado within a day, stored in a sealed container in the refrigerator. The avocado may brown and the tomatoes release liquid over time, even when the salad is still chilled.
Is tabbouleh salad with avocado a healthy lunch?
Yes, tabbouleh salad with avocado can make a nourishing lunch, combining fresh herbs and vegetables with bulgur and avocado. Add beans, grilled chicken, or another protein source if you want a more substantial meal.
Tabbouleh salad with avocado Vitamins & Minerals
Vitamins
Vitamin K
212.4µg · 177% DV
Vitamin C
30.24mg · 34% DV
Folate
104.4µg · 26% DV
Vitamin E
3.42mg · 23% DV
Minerals
Manganese
0.76mg · 33% DV
Copper
0.29mg · 32% DV
Potassium ⭐
698mg · 21% DV
Sodium
432mg · 19% DV
Tabbouleh salad with avocado Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tabbouleh salad with avocado
To burn the 257 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 Tabbouleh salad with avocado?
Tabbouleh salad with avocado puts a creamy twist on tabbouleh, the parsley-forward salad associated especially with Lebanese and wider Levantine cooking. Finely chopped parsley and mint are tossed with bulgur, tomato, lemon and olive oil, while avocado adds richness and a soft, buttery texture. The herbs and citrus keep the salad fresh and bright.
In the Levant it is often served as part of a spread, alongside other small dishes, or with grilled food; elsewhere, it works well as a light lunch or a side for roasted vegetables and beans. Its bulgur gives a gentle chew, and the avocado makes it more filling. It provides 4.1 g of fibre per 100 g; use a little less oil if you prefer a lighter dressing.
How Nutritious Is Tabbouleh salad with avocado?
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 Tabbouleh salad with avocado 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 salad with avocado Contain Allergens?
Contains these allergens:
Which Diets Is Tabbouleh salad with avocado 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 salad with avocado Fat Profile
SATURATED
2.43g
MONOUNSATURATED
10.08g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 11.9:1
Above the ideal 4:1 (11.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.