Tabbouleh
The mother of Levantine salads and a jewel of fibre: 80% parsley and mint with a light touch of coarse bulgur, olive oil and lemon, giving it a very low glycemic index (28) and a big dose of vitamin C and antioxidants.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Always start your lunch with it; the parsley fibre and olive oil help slow the absorption of the main meal's starch and give a refreshing fullness.
Best preparation methods
Stick to the authentic rule: plenty of parsley, mint, tomato, olive oil and lemon, and just one small spoonful of soaked bulgur.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (150 g) |
|---|---|---|
| Calories | 90 kcal | 135 kcal |
| Protein | 2.5 g | 3.8 g |
| Carbohydrate | 14 g | 21 g |
| Available carbohydrate | 10.5 g | 15.8 g |
| Fat | 3.5 g | 5.2 g |
| Dietary fibre | 3.5 g | 5.2 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (24), it ranks 4 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Tabbouleh good for weight loss?
It can be included in moderation: it contains 3.5 g of fibre per 100 g, which supports fullness, and a 150 g portion gives 135 kcal.
How does Tabbouleh affect blood sugar?
Its glycemic index is 28 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 150 g portion has a glycemic load of 4.4 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Tabbouleh?
A typical 150 g portion of Tabbouleh provides about 135 kcal, 3.8 g protein, 21 g carbohydrate, 5.2 g fat and 5.2 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.