Tabouli Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tabouli.


There are 136 calories in Tabouli.


Nutrition Facts
Serving Size:


cup (160 grams)

Amount Per Serving
Calories from Fat 64
Calories 136

% Daily Value*

Total Fat 7.2 grams

Saturated Fat 1 grams

Polyunsaturated Fat 0.9 grams
Monounsaturated Fat 5 grams

Cholesterol 0 milligrams

Sodium 1044 milligrams

Potassium 261 milligrams

Total Carbohydrates 17 grams

Dietary Fiber 4.8 grams

Sugars 1.4 grams
Protein 3.3 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Grain-Based Products (Perishable)

How long would it take to burn off 140 KCal?
Walking (3mph) 37 minutes
Running (6mph) 13 minutes
Bicycling (10mph) 19 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Tabouli, also known as tabbouleh, is a delicious herb salad that originated in the Middle East. It is a flavorful and refreshing dish that combines parsley, bulgur, tomatoes, cucumbers, mint, and a simple dressing of olive oil and lemon juice. Tabouli offers a number of features, benefits, and a few drawbacks that make it a popular choice for those looking for a healthy and delicious meal option.

Features of Tabouli

  1. Fresh and vibrant ingredients: Tabouli is characterized by its bright green color and a medley of fresh ingredients. It is primarily composed of finely chopped parsley, which gives it a distinct taste and aroma. The combination of parsley, bulgur, tomatoes, cucumbers and mint creates a harmonious blend of textures and flavors.
  2. Versatile and customizable: Tabouli is a versatile dish that can be adapted to suit individual tastes. While the traditional recipe calls for certain ingredients, you can experiment with variations by adding or substituting ingredients such as onions, garlic, peppers, or even adding a touch of spice.
  3. Nutrient Rich: Tabouli is packed with essential nutrients. Parsley, the star ingredient, is an excellent source of vitamins A, C, and K, as well as folate and iron. It is also low in calories and cholesterol-free. The combination of vegetables and herbs in tabouli provides a good amount of fiber, antioxidants, and other beneficial compounds.

Benefits of Tabouli

  1. Nutritional Value: Tabouli is a nutritious addition to any diet. The vitamins and minerals found in tabouli support overall health and well-being. The high fiber content aids in digestion and promotes a healthy bowel. The abundance of antioxidants in the ingredients may help reduce inflammation and protect against chronic diseases.
  2. Weight management: Tabouli can be a helpful addition to a weight management plan. It is low in calories and fat, making it a satisfying option for those watching their calorie intake. The fiber in tabouli can also help keep you feeling full, which can help curb overeating.
  3. Heart Healthy: The ingredients in tabouli, such as olive oil and fresh vegetables, are known to promote heart health. Olive oil is a source of healthy fats, including monounsaturated fats, which are beneficial for cardiovascular health. In addition, the combination of nutrients in tabouli, including potassium and antioxidants, may help maintain healthy blood pressure levels.

Disadvantages of Tabouli

  1. Gluten content: Traditional tabouli recipes contain bulgur, a type of wheat. As a result, tabouli is not suitable for those with gluten intolerance or celiac disease. However, gluten-free variations can be made by substituting quinoa or another gluten-free grain for the bulgur.
  2. Sodium content: Tabouli can sometimes be high in sodium, mainly due to the addition of salt in the dressing or other ingredients. Individuals with high blood pressure or those on a low-sodium diet should be mindful of their tabouli consumption or opt for a reduced-sodium version.


tabouli is a refreshing and nutritious herb salad that offers a number of features and benefits. With its fresh and vibrant ingredients, versatility, and nutritional profile, tabouli is an excellent choice for those looking for a healthy and flavorful addition to their meals. However, those with gluten intolerance or high blood pressure should be aware of the gluten and sodium content. By incorporating tabouli into a balanced diet, you can enjoy its unique flavors and reap its many health benefits.

Questions and Answers

Can I eat tabouli on a gluten-free diet?

Yes, traditional tabouli recipes call for bulgur, which contains gluten. However, you can make gluten-free tabouli by replacing bulgur with alternative grains such as quinoa, or by using commercially available gluten-free bulgur substitutes.

Can tabouli help with weight loss?

Tabouli can be a beneficial addition to a weight loss plan. It is low in calories and fat while high in fiber, which can help you feel full and control your appetite. However, it’s important to consider portion sizes and the overall balance of your diet for successful weight loss.

Can tabouli be made ahead?

Yes, tabouli can be made ahead and stored in the refrigerator for a few days. However, it is best to add the dressing just before serving to preserve the freshness and texture of the ingredients.

Can tabouli be customized with additional ingredients?

Absolutely! Tabouli is a versatile dish that can be personalized. You can experiment by adding ingredients such as diced onions, bell peppers, or even olives to enhance the flavor and texture to your liking.

Is tabouli suitable for people with high blood pressure?

Tabouli can be a good choice for people with high blood pressure because it contains ingredients, such as parsley, that can help lower blood pressure levels. However, it’s important to be aware of the sodium content, especially in the dressing and other added ingredients, and to choose lower-sodium options if necessary.