Tabbouleh
A parsley-led Levantine salad with bulgur, tomato, lemon and olive oil.
Nutrition per 100 g
Standardised to 100 g of tabbouleh for fair comparison. Typical serving: 100 g — 120 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 120 kcal | 120 kcal | 100 kcal |
| Protein | 2 g | 2 g | 1.7 g |
| Carbohydrate | 12 g | 12 g | 10 g |
| Fat | 7 g | 7 g | 5.8 g |
| Fibre | 3 g | 3 g | 2.5 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of tabbouleh, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 33 µg | 33 µg | 4% |
| Vitamin C | 15.8 mg | 15.8 mg | 18% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2.2 mg | 2.2 mg | 15% |
| Vitamin K | 97.6 µg | 97.6 µg | 81% |
| Thiamin | 0.042 mg | 0.042 mg | 4% |
| Riboflavin | 0.027 mg | 0.027 mg | 2% |
| Niacin | 0.7 mg | 0.7 mg | 4% |
| Vitamin B6 | 0.069 mg | 0.069 mg | 4% |
| Folate | 20 µg | 20 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Choline | 5.9 mg | 5.9 mg | 1% |
| Minerals | |||
| Calcium | 20 mg | 20 mg | 2% |
| Iron | 0.74 mg | 0.74 mg | 4% |
| Magnesium | 22 mg | 22 mg | 5% |
| Phosphorus | 39 mg | 39 mg | 3% |
| Potassium | 154 mg | 154 mg | 3% |
| Sodium | 495 mg | 495 mg | 22% |
| Zinc | 0.3 mg | 0.3 mg | 3% |
| Selenium | 0.3 µg | 0.3 µg | <1% |
| Copper | 0.062 mg | 0.062 mg | 7% |
Source: USDA FoodData Central — Tabbouleh
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat tabbouleh?
- Parsley makes it exceptionally high in vitamin K.
- Lemon and herbs mean very little salt is needed.
How to include it
- Use far more parsley than bulgur.
- Dress just before serving.
Things to consider
- Contains gluten from bulgur.
- Shop-bought versions are often heavy on oil.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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