How healthy is tabbouleh?
Is tabbouleh healthy? Yes, for most people. Tabbouleh scores 81/100 on the HowHealthyIs Score: 100 g provides 106 kcal, 40 mg vitamin C and 118 µg vitamin A. Levantine tabbouleh is mostly parsley with a little bulgur, tomato, lemon and olive oil, which makes it rich in vitamins K and C for very few carbs. 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). Tabbouleh ranks higher than 81% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C42%
- Vitamin A12%
- Iron11%
- Vitamin E9%
- Fiber8%
- Magnesium6%
- Potassium5%
- Protein4%
- Calcium3%
Counts against
- Saturated fat5%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 101 minus 15 = 85. 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 tabbouleh?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 106 kcal | 159 kcal | |
| Protein | 1.9 g | 2.9 g | 6% |
| Carbohydrates | 8.7 g | 13 g | 5% |
| Fiber | 2.3 g | 3.4 g | 12% |
| Sugars | 1.6 g | 2.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 7.8 g | 12 g | 15% |
| Saturated fat | 1.1 g | 1.6 g | 8% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 118 µg | 176 µg | 20% |
| Vitamin C | 40 mg | 60 mg | 66% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.5 mg | 2.2 mg | 15% |
| Vitamin K | 388 µg | 581 µg | 485% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 49 µg | 74 µg | 18% |
| Minerals | |||
| Calcium | 47 mg | 70 mg | 5% |
| Iron | 2 mg | 3.1 mg | 17% |
| Potassium | 273 mg | 410 mg | 9% |
| Magnesium | 28 mg | 43 mg | 10% |
| Zinc | 0.5 mg | 0.7 mg | 6% |
| Sodium | 249 mg | 374 mg | 16% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard tabbouleh?
We estimate tabbouleh from this standard recipe (serves 4, about 669 g cooked), using USDA values for each ingredient. Home and restaurant versions vary.
| Ingredient | Amount |
|---|---|
| 3 big bunches parsley | 150 g |
| Fine bulgur | 40 g |
| Water absorbed by the bulgur | 60 g |
| 2 tomatoes, finely diced | 250 g |
| Spring onions | 40 g |
| Fresh mint | 15 g |
| Juice of 2 lemons | 60 g |
| Olive oil | 50 g |
| Salt | 4 g |
Why is tabbouleh good for you?
- 581 µg vitamin K in 1 side bowl, 485% of the daily value. Vitamin K contributes to normal blood clotting.
- 60 mg vitamin C in 1 side bowl, 66% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 176 µg vitamin A in 1 side bowl, 20% of the daily value. Vitamin A contributes to the maintenance of normal vision.
Good ways to use it
- A fresh side for grilled meat or falafel
- Part of a meze spread
What should you watch out for?
- Western versions often flip the ratio and are mostly grain.
- Most of the calories come from the olive oil.
Similar foods
Tabbouleh is already one of the most nutrient-dense dishes we cover.