⏱ 10 min totalRaw Cauliflower Tabouli
Per 1 serving · 292 g · 10 ingredients
of a 2,000 cal day
- Protein3.7g6% of calories
- Carbs13g22% of calories
- Fat19g71% of calories
- ✓ Cholesterol free
At a glance
One serving of Raw Cauliflower Tabouli (292 g) has 220 calories, with 3.7 g of protein, 13 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (71% of calories). It is high in Vitamin C (90% DV), Vitamin E (22% DV) and Vitamin K (341% DV).
High in
20%+ of the daily value
- Vitamin C90%
- Vitamin E22%
- Vitamin K341%
- Vitamin B622%
- Folate (B9)27%
- Iron34%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin A14%
- Thiamine12%
- Riboflavin (B2)11%
- Pantothenic acid18%
- Potassium15%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ head medium Cauliflower
½ medium whole Tomatoes
⁵⁄₁₆ cup Parsley
½ tbsp Spearmint
¼ cucumber Cucumber
2 medium Scallions
¼ dash Black pepper- 🥄⅛ tsp Salt
¾ tbsp Lemon juice
¹⁄₁₆ cup Olive oil
Directions
- 1
Separate the cauliflower into florets and dice the tomatoes. Chop the parsley, mint, and scallions. Finely dice the cucumber.
- 2
Place the cauliflower florets into a food processor and pulse until they resemble couscous.
- 3
Transfer the cauliflower to a large mixing bowl and combine with the tomatoes, parsley, mint, scallions, cucumber, pepper, salt, lemon juice, and olive oil.
- 4
Adjust seasoning as needed and serve.
Vitamins & minerals
Amounts for 1 serving (292 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 129 μg | 14% |
| Vitamin C | 81 mg | 90% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 409 μg | 341% |
| Thiamine | 0.1 mg | 12% |
| Riboflavin (B2) | 0.1 mg | 11% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.3 mg | 22% |
| Folate (B9) | 109 μg | 27% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 46 mg | 8% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 89 mg | 9% |
| Iron | 3 mg | 34% |
| Potassium | 688 mg | 15% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 90 mg | 13% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.4 mg | 15% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 70 μg | — |
| Arginine | 0.1 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 1,437 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 0.3 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 13 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 220 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 42minWalking (3.5 mph)
- 26minCycling (moderate)
- 18minRunning (6 mph)
- 31minSwimming laps
Common questions
How many calories are in Raw Cauliflower Tabouli?
One serving of Raw Cauliflower Tabouli (1 serving) has 220 calories, which works out to 75 calories per 100 g. That is about 11% of a 2,000-calorie day.
Is Raw Cauliflower Tabouli high in protein?
Not especially. It has 3.7 g of protein per serving, and protein supplies 6% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Raw Cauliflower Tabouli keto-friendly?
It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Raw Cauliflower Tabouli?
334 mg per serving.
How much sugar is in Raw Cauliflower Tabouli?
5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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