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Tabbouleh Salad Calories
Fresh salad made with bulgur, parsley, tomato, mint, lemon, and olive oil.
CALORIES
GI
POTASSIUM
FIBER
Tabbouleh Salad Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
15.5g
· 56%
Protein
2.5g
· 9%
Fat
4.2g
· 35%
Fiber
3.1g
Tabbouleh Salad Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
180µg · 20% DV
Vitamin C
18mg · 20% DV
Folate
45µg · 11% DV
Minerals
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
Potassium ⭐
210mg · 6% DV
Magnesium
22mg · 5% DV
Tabbouleh Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tabbouleh Salad 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 Contain Allergens?
No known major allergens
Which Diets Is Tabbouleh Salad Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ 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 Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.7g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 5.6:1
Above the ideal 4:1 (5.6:1).
Foods Similar to Tabbouleh Salad
Tabbouleh Salad — Frequently Asked Questions
Why can tabbouleh taste bitter or overly sharp?
Parsley stems, too much lemon juice, or stale olive oil can make the flavour harsh. Finely chopping the herbs and adding salt and lemon close to serving helps keep it balanced.
Can tabbouleh be made ahead of time?
Yes, the bulgur and chopped vegetables can be prepared in advance. Add the herbs, lemon juice, and salt shortly before serving to limit wilting and excess liquid.
How long does tabbouleh keep in the fridge?
Stored in an airtight container, it generally keeps well for up to 2 days. It is at its best on the first day because tomatoes and lemon gradually release moisture.
Can tabbouleh salad be frozen?
Freezing is not recommended. The herbs and tomatoes become soft and watery after thawing, so the salad loses its fresh texture.
What can replace bulgur in tabbouleh?
Finely chopped cauliflower, quinoa, or buckwheat can be used for a different texture. Each substitute needs its own cooking or resting time before it is mixed with the herbs.
How can tabbouleh be made more filling as a main meal?
Pair it with chickpeas, lentils, feta, a yogurt-based side, or grilled chicken. These additions make the meal more satisfying and add a substantial protein component.
Does tabbouleh go well with meat or fish?
Yes. Its lemony, herb-forward flavour cuts through richer foods such as grilled fish, chicken, kebabs, and meatballs.
Is tabbouleh better before or after a workout?
A small serving can work before exercise when you want something light, although a very lemony or garlicky version may not suit a sensitive stomach. After training, combine it with a protein-rich food for a more complete recovery meal.
Should bulgur be cooked before adding it to tabbouleh?
Fine bulgur is usually softened by soaking it in hot water before mixing. Adding it dry leaves it unpleasantly hard, while boiling it in too much water can make the salad mushy.
Who should be cautious with tabbouleh?
Raw onion, garlic, lemon, and large amounts of herbs may worsen bloating or reflux symptoms in some people. Those with sensitive digestion can use less onion and lemon and start with a smaller serving.
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Nutrition data compiled from USDA FoodData Central and scientific sources.