LogmaTabbouleh is about 120 kcal per 100 g. Most of that is olive oil. The same parsley and bulgur with no oil would be closer to 60 per 100 g.
Approximate values for 1 regular side of tabbouleh, about 150 g.
Tabbouleh calories by portion
Tabbouleh is mostly parsley, bulgur, tomato and onion, all low in calories. The olive oil and lemon dressing is what moves the number, so an oily deli scoop and a light homemade bowl can be far apart.
| Portion | Approx. amount | Calories |
|---|---|---|
| Tabbouleh | 100 g | ~120 kcal |
| Small deli scoop | about 100 g | ~120 kcal |
| Regular side | about 150 g | ~180 kcal |
| Large meze bowl | about 250 g | ~300 kcal |
| Oil light homemade | about 150 g | ~130 kcal |
| Olive oil dressing | 1 tablespoon | ~120 kcal |
Built from about 120 kcal per 100 g for a normally dressed tabbouleh. The vegetables and bulgur are barely 50 kcal in a side. Two tablespoons of olive oil add roughly 240 kcal on their own, which is why an oily version can double a light one.
Why tabbouleh calories vary so much
- The oil: olive oil is the biggest lever. One extra tablespoon is about 120 kcal and never changes how the salad looks.
- Parsley or bulgur first: a Lebanese tabbouleh is mostly parsley with a little bulgur, lighter than a deli version that is half bulgur.
- Portion: a tasting scoop and a full meze bowl both get called tabbouleh, and that is a 180 kcal gap on its own.
This is exactly where photo calorie apps slip. A green salad looks harmless, but the dressing soaks in and is invisible. Saying "a bowl of tabbouleh with plenty of oil" gives the estimate the one thing the photo cannot show.
“A big bowl of tabbouleh and a scoop of hummus.”
Example: Logma logs the tabbouleh and the hummus separately and adds about 380 kcal with macros, the olive oil in both counted.
Tabbouleh meal calories
| Meal | Approx. calories |
|---|---|
| Regular side of tabbouleh | ~180 kcal |
| Tabbouleh with hummus and pita | ~450 kcal |
| Tabbouleh in a mezze plate with falafel | ~600 kcal |
| Tabbouleh next to grilled chicken | ~420 kcal |
On its own tabbouleh is a light side. What sits next to it, the pita, the falafel, the extra oil, usually matters more than the salad itself.
Can you eat tabbouleh on a diet
Yes, and it is one of the better sides to reach for. A regular portion is about 180 kcal with real fiber from the parsley and bulgur, so it fills a plate without much damage.
- Ask for the dressing lighter, or on the side
- Use it to bulk out a plate of grilled chicken or fish
- Watch the pita and falafel around it, that is where the calories climb
- Log it honestly. If your weekly calorie deficit holds, a bowl of tabbouleh fits easily
4 ways to make a lighter tabbouleh
- Go easy on the oil: one tablespoon instead of three keeps the flavour and saves over 200 kcal in a bowl.
- More parsley, less bulgur: the classic ratio is leaner and more filling.
- Lemon forward: lean on lemon juice and sumac for taste so you need less oil.
- Keep the portion honest: a side scoop, not half the plate, if you are watching the day.
FAQ
How many calories are in tabbouleh?
A regular side of tabbouleh is about 180 calories, roughly 120 per 100 g. A large meze bowl is closer to 300, and a light homemade version with less oil around 130 for a side.
Why is tabbouleh higher in calories than it looks?
The vegetables and bulgur are low, but the olive oil dressing is dense. One tablespoon of oil is about 120 calories, and most recipes use two or three.
Is tabbouleh good for weight loss?
It can be. It is high in fiber and water and low in calories for its volume, as long as the oil is kept sensible and the portion stays a side rather than a main.
How many carbs are in tabbouleh?
A regular 150 g side has about 16 g of carbs, mostly from the bulgur, with around 4 g of fiber. A bulgur heavy deli version will be a little higher.
Is tabbouleh healthy?
Yes. It is mostly fresh parsley, tomato, onion and bulgur with olive oil and lemon, so it brings fiber and healthy fat. The only thing to watch is how heavy the oil is.
Sources: FatSecret (tabbouleh per 100 g) · NutritionValue (tabbouleh) · CalorieMenu (tabbouleh) · Arise (tabbouleh dish). Values are approximate and vary by recipe, portion and brand. Not medical advice.
