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Tabbouleh with Bulgur and Walnut Calories
Mediterranean salad made with bulgur, walnuts, fresh herbs and vegetables. Rich in fiber, healthy fats, and vitamins.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Tabbouleh with Bulgur and Walnut (150 g) has 255 calories. That works out to 170 calories per 100 g. It contains 33 g of carbs, 6.3 g of protein, 11.3 g of fat and 5.7 g of fiber. Its 120 µg of Vitamin K covers 100% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Tabbouleh with Bulgur and Walnut Nutrition Facts
Selected: 1 cup (medium) · 150 g
255
KCAL / 150G
Carbs
33g
· 12% DV
Protein
6.3g
· 13% DV
Fat
11.3g
· 14% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 10% · Fat 39%
Tabbouleh with Bulgur and Walnut nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 255 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 1.05 g | 5% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 33 g | 12% |
| Fiber | 5.7 g | 20% |
| Protein | 6.3 g | 13% |
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 with Bulgur and Walnut?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 255 kcal |
| 2 tablespoon (mini) | 30 g | 51 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (small) | 100 g | 170 kcal |
| 1 cup (small) | 120 g | 204 kcal |
| 1 piece (jumbo) | 180 g | 306 kcal |
| 1 serving (large) | 200 g | 340 kcal |
| 1 cup (large) | 200 g | 340 kcal |
| 1 pack (extra large) | 250 g | 425 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Tabbouleh with Bulgur and Walnut
What is tabbouleh with bulgur and walnut made of?
Tabbouleh with bulgur and walnut combines softened bulgur with parsley, tomatoes, fresh herbs, walnuts, lemon juice, and olive oil. Recipes vary, but parsley should taste prominent and the dressing should be bright and tangy rather than heavy.
Where does tabbouleh with bulgur and walnut come from?
Tabbouleh with bulgur and walnut is a variation of tabbouleh, a salad associated with the Levant, especially Lebanese and Syrian cooking. This version adds walnuts and may use more bulgur than traditional herb-forward recipes.
Can you make tabbouleh with bulgur and walnut using cooked bulgur?
Yes, cooked bulgur works, but cool it completely before mixing it with the herbs and vegetables. Fine bulgur is often simply soaked until tender; using hot bulgur can wilt the parsley and make the salad soft.
What herbs go in tabbouleh with bulgur and walnut?
Parsley is the main herb in tabbouleh with bulgur and walnut, often accompanied by mint and scallions. Chop the herbs finely with a sharp knife rather than crushing them, so they stay fresh-looking and do not release too much moisture.
How do you keep tabbouleh with bulgur and walnut from getting soggy?
Keep tabbouleh with bulgur and walnut crisp by draining juicy tomatoes, cooling the bulgur, and adding the lemon dressing shortly before serving. If preparing ahead, store the chopped herbs and dressing separately and mix them in at the end.
Can you freeze tabbouleh with bulgur and walnut?
No, freezing is not a good choice for tabbouleh with bulgur and walnut. Thawed tomatoes and herbs turn limp and watery, and the walnuts lose their crunch. Make a fresh batch or refrigerate leftovers in a sealed container instead.
Is tabbouleh with bulgur and walnut served as a main dish or a side?
Tabbouleh with bulgur and walnut is usually served as a side or part of a mezze spread, but a generous bowl can also make a light lunch. It pairs well with hummus, grilled vegetables, flatbread, or kebabs.
Can you add feta to tabbouleh with bulgur and walnut?
Yes, crumbled feta can be added to tabbouleh with bulgur and walnut for a saltier, creamier variation. Add it just before serving and use less salt in the dressing, since feta can make the salad taste salty.
Should tabbouleh with bulgur and walnut be served cold?
Serve tabbouleh with bulgur and walnut chilled or at room temperature, not hot. Let freshly softened bulgur cool before adding the herbs, then give the salad a little time for the lemon and olive oil to coat the ingredients.
Can you use coarse bulgur in tabbouleh with bulgur and walnut?
You can use coarse bulgur, but it needs more cooking and produces a chewier, heavier salad than fine bulgur. For the familiar tabbouleh texture, choose fine bulgur and soften it before mixing it with the walnuts and herbs.
Tabbouleh with Bulgur and Walnut Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin C
21mg · 23% DV
Vitamin A
180µg · 20% DV
Vitamin E
2.55mg · 17% DV
Minerals
Manganese
1.05mg · 46% DV
Copper
0.38mg · 42% DV
Phosphorus
128mg · 18% DV
Magnesium
66mg · 16% DV
Potassium ⭐
315mg · 9% DV
Sodium
180mg · 8% DV
Tabbouleh with Bulgur and Walnut Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tabbouleh with Bulgur and Walnut
To burn the 255 calories in 1 cup (medium) (150 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 with Bulgur and Walnut?
Tabbouleh with bulgur and walnut takes its cue from the Levantine salad, traditionally built around fresh parsley, mint, tomato and lemon. Here, bulgur makes it more substantial, while walnuts add a gentle richness and crunch. Its bright, herbaceous flavour is balanced by the grain’s pleasantly chewy texture.
In the Levant, tabbouleh is commonly served as part of a mezze spread, alongside grilled foods or tucked into a leisurely meal; it also works well as a light lunch. With 3.8 g of fibre per 100 g, it brings more than freshness to the plate. Pair it with grilled vegetables or chickpeas, or use a little less oil for a lighter salad.
How Nutritious Is Tabbouleh with Bulgur and Walnut?
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 with Bulgur and Walnut Processed?
NOVA 3
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 with Bulgur and Walnut Contain Allergens?
Contains these allergens:
Which Diets Is Tabbouleh with Bulgur and Walnut Good For?
Vegan
— Not 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 with Bulgur and Walnut Fat Profile
SATURATED
1.05g
MONOUNSATURATED
4.2g
POLYUNSATURATED
5.1g
Omega 6:3 ratio 17.8:1
Above the ideal 4:1 (17.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.