⏱ 23 min totalTabouleh
Per 1 serving · 128 g · 11 ingredients
of a 2,000 cal day
- Protein3.3g8% of calories
- Carbs18g43% of calories
- Fat9.4g50% of calories
- ✓ Cholesterol free
At a glance
One serving of Tabouleh (128 g) has 160 calories, with 3.3 g of protein, 18 g of carbohydrates and 9.4 g of fat. Most of its energy comes from fat (50% of calories). It is high in Vitamin C (34% DV), Vitamin K (228% DV) and iron (22% DV).
High in
20%+ of the daily value
- Vitamin C34%
- Vitamin K228%
- Iron22%
- Manganese28%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin E11%
- Folate (B9)10%
- Magnesium11%
- Phosphorus12%
- Copper13%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ cup Bulgur
¼ cup Parsley
⅛ cucumber Cucumber
¹⁄₁₆ cup, chopped Scallions
¹⁄₁₆ cup Olive oil
¹⁄₁₆ cup Lemon juice
⅛ dash Black pepper
⅛ tbsp Spearmint- 🥄¹⁄₁₆ tsp Salt
⅛ cloves, minced Garlic
¼ medium whole Tomatoes
Directions
- 1
Place bulgur in a 4-cup microwaveable container. Cover with cold water, drain using a fine sieve, then cover again with cold water. Microwave on high for 1 minute. Add more water to barely cover and microwave for an additional 1-2 minutes until chewable. Let cool.
- 2
In a large bowl, combine the cooked bulgur, chopped parsley, diced tomatoes, green onions, and finely diced cucumber.
- 3
For the dressing, mix olive oil, lemon juice, pepper, mint, salt, and garlic either by hand or in a blender. If using a blender, you don't need to mince the garlic first.
- 4
Gently toss the dressing with the salad, cover, and chill overnight for best flavor.
Vitamins & minerals
Amounts for 1 serving (128 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 83 μg | 9% |
| Vitamin C | 30 mg | 34% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 273 μg | 228% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 1 mg | 9% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 42 μg | 10% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.4 mg | 8% |
| Choline | 12 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 43 mg | 4% |
| Iron | 2 mg | 22% |
| Potassium | 316 mg | 7% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 82 mg | 12% |
| Zinc | 1 mg | 6% |
| Copper | 0.1 mg | 13% |
| Manganese | 1 mg | 28% |
| Selenium | 1 μg | 1% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 35 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 952 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 791 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 0.2 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.2 g | — |
| Starch | 0.3 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 160 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 30minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 23minSwimming laps
Common questions
How many calories are in Tabouleh?
One serving of Tabouleh (1 serving) has 160 calories, which works out to 126 calories per 100 g. That is about 8% of a 2,000-calorie day.
Is Tabouleh high in protein?
Not especially. It has 3.3 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Tabouleh keto-friendly?
It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 43% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Tabouleh?
161 mg per serving.
How much sugar is in Tabouleh?
2 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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