How healthy is fattoush?
Is fattoush healthy? Yes, for most people. Fattoush scores 62/100 on the HowHealthyIs Score: 100 g provides 95 kcal, 12 mg vitamin C and 114 µg vitamin A. Fattoush is a Lebanese chopped salad of lettuce, tomato, cucumber, radish and herbs with toasted pita pieces: plenty of vegetables, with the bread and oil adding most of the calories. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Fattoush ranks higher than 62% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C14%
- Vitamin A13%
- Vitamin E8%
- Iron6%
- Fiber5%
- Potassium5%
- Protein4%
- Magnesium4%
- Calcium3%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 61 minus 14 = 46. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in fattoush?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 95 kcal | 190 kcal | |
| Protein | 1.8 g | 3.5 g | 7% |
| Carbohydrates | 8.9 g | 18 g | 6% |
| Fiber | 1.4 g | 2.9 g | 10% |
| Sugars | 1.7 g | 3.4 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 6.2 g | 12 g | 16% |
| Saturated fat | 0.9 g | 1.7 g | 9% |
| Omega-3 fats | <0.1 g | 0.2 g | |
| Vitamins | |||
| Vitamin A | 114 µg | 228 µg | 25% |
| Vitamin C | 12 mg | 24 mg | 27% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.1 mg | 2.2 mg | 15% |
| Vitamin K | 86 µg | 172 µg | 143% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 59 µg | 118 µg | 29% |
| Minerals | |||
| Calcium | 32 mg | 64 mg | 5% |
| Iron | 1 mg | 2 mg | 11% |
| Potassium | 202 mg | 405 mg | 9% |
| Magnesium | 15 mg | 29 mg | 7% |
| Zinc | 0.3 mg | 0.6 mg | 5% |
| Sodium | 215 mg | 430 mg | 19% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard fattoush?
We estimate fattoush from this standard recipe (serves 4, about 1014 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Sumac has no USDA match and is left out; the pita is oven-toasted, not fried.
| Ingredient | Amount |
|---|---|
| 1 head romaine lettuce | 200 g |
| 2 tomatoes | 250 g |
| 1 cucumber | 200 g |
| A handful of radishes | 80 g |
| Spring onions | 40 g |
| Parsley | 30 g |
| Fresh mint | 10 g |
| 1 large pita, toasted in pieces | 100 g |
| Olive oil for the bread and dressing | 60 g |
| Lemon juice | 40 g |
| Salt | 4 g |
Why is fattoush good for you?
- 172 µg vitamin K in 1 side bowl, 143% of the daily value. Vitamin K contributes to normal blood clotting.
- 118 µg folate in 1 side bowl, 29% of the daily value. Folate contributes to normal blood formation.
- 24 mg vitamin C in 1 side bowl, 27% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- A meze table alongside hummus and grilled meat
- Using up stale pita
What should you watch out for?
- Restaurant fattoush often uses deep-fried pita, which soaks up much more oil.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.