How Many Calories in Tabbouleh?
A 150 gram serving of Tabbouleh comes in at roughly 180 calories. There are 120 kcal in 100 grams of Tabbouleh; the amount of fine bulgur and olive oil is the main thing that sets this figure.
Tabbouleh nutrition facts
| Nutrient | 100 g | 1 serving (150 g) |
|---|---|---|
| Calories | 120 kcal | 180 kcal |
| Carbs | 13 g | 19.5 g |
| Protein | 2.5 g | 3.8 g |
| Fat | 7 g | 10.5 g |
| Fiber | 3 g | 4.5 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 150 g | 180 kcal |
| half serving | 75 g | 90 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Tabbouleh (150 g, 180 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Tabbouleh is a light Levantine salad made by tossing plenty of finely chopped parsley with fine bulgur, ripe tomatoes, fresh mint and lemon juice. A classic of Eastern Mediterranean tables, this refreshing, tangy dish plays a balancing role alongside heavier meals. The first thing that sets its calorie count is the ratio of bulgur it contains: recipes heavy on bulgur run a little higher, while parsley-forward versions stay much lighter. The second deciding factor is how much olive oil is added.
On the macro side, Tabbouleh draws a balanced, light profile: 100 grams carries 120 kcal, 2.5 g of protein, 13 g of carbs, 7 g of fat and 3 g of fiber. The carbs come from the bulgur, while the fat comes almost entirely from olive oil. One serving (150 g) works out to about 180 calories, which makes it one of the lightest yet most satisfying salads on the table.
How Many Calories Are in a Half Serving of Tabbouleh?
A half serving (75 g) of Tabbouleh is roughly 90 calories, while a full serving (150 g) climbs to 180 kcal. Since most of the salad is parsley, tomato and mint, it has a big volume but a relatively low calorie count. The items that really push the calories up are the olive oil drizzled over it and the ratio of bulgur in the recipe; keeping both moderate makes the serving even lighter.
Where Do the Carbs and Fat in Tabbouleh Come From?
The main source of carbs in Tabbouleh is the fine bulgur: 100 grams holds 13 g of carbs and 3 g of fiber, which makes it a filling salad. On the fat side it sits at a moderate 7 g, and that fat comes almost entirely from extra virgin olive oil. The protein content (2.5 g) is in the range you would expect from a plant-based salad, so it is best to think of Tabbouleh not as a protein source on its own but as a light companion beside the main dish.
How Can You Make Tabbouleh Even Lighter?
Tabbouleh is already a light salad; the 120 kcal in 100 grams sits well below most main courses. Still, if you want to trim the calories a little more, going easy on the olive oil is the most effective step, since almost all of the salad's fat comes from there. Cutting back on the bulgur while adding more parsley and tomato also makes the serving (150 g) fuller yet lower in calories. Wrapping it in a lettuce leaf turns the same Tabbouleh into a more satisfying meal.
Frequently asked questions
Can you eat Tabbouleh on a diet?
Yes. Because Tabbouleh is low in calories and built around fiber and vegetables, it fits easily into a diet. One serving (150 g) is roughly 180 calories, and its generous parsley gives it enough volume to keep you full. Keeping the olive oil moderate makes it one of the most practical salads on any diet plan.
How many grams and calories are in one serving of Tabbouleh?
One serving of Tabbouleh is about 150 grams and holds 180 calories. If you go for a half serving (75 g), that figure drops to 90 calories. If you are wondering about its effect on your weight, these amounts take up a very small place in a balanced daily plan. This is for informational purposes only and is not medical advice.
Is Tabbouleh high in protein?
Not particularly; 100 grams holds 2.5 g of protein. That is why Tabbouleh is best seen not as a main protein source but as a light, refreshing companion beside grilled meat, chicken or legumes.
How much of a daily calorie intake does Tabbouleh provide?
One serving of Tabbouleh (150 g) has about 180 kcal — roughly 9% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Tabbouleh?
In 100 g of Tabbouleh, the energy split is roughly 42% carbs, 8% protein and 50% fat.
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