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Tabbouleh

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Tabbouleh

Vegetables & legumes · 150 g serving · 15 min total

Good choice

Đĩa tabbouleh 150g ~140 kcal, xơ 4g, natri 280mg.

Lời khuyên: Xin ít dầu, rau mùi tây nhiều.

149 kcal per serving

Protein 2.1 g · Carbs 8.4 g · Fat 12.7 g · Fibre 2.7 g · Sugars 2.2 g · Sodium 795.4 mg

Where the calories come from

Where the calories come fromCalories: 5% protein, 21% carbohydrate, 73% fat. 149 kcal total.149kcal / serving
  • Protein2.12 g · 5%
  • Carbohydrate8.38 g · 21%
  • Fat12.72 g · 73%

Estimated, per 150 g serving.

Daily Value at a glance

Protein4 % % Daily Value
Fibre10 % % Daily Value
Sodium35 % % Daily Value

% Daily Value is based on a 2,000 kcal reference diet. All values estimated.

Nutrition — 150 g Estimated

NutrientAmount% Daily Value
Energy149.0 kcal7%
Protein2.1 g4%
Carbohydrate8.4 g3%
of which net carbs (carbs minus fibre)5.7 g—
of which sugars2.2 g—
of which added sugars0.0 g0%
Fat12.7 g16%
of which saturated fat1.8 g9%
Fibre2.7 g10%
Sodium795.4 mg35%
Where the calories come from
Protein 6% · Carbohydrate 23% · Fat 77% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A235.5 µg RAE26%
Vitamin C19.2 mg21%
Vitamin E2.6 mg17%
Vitamin K124.1 µg103%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.7 mg4%
Vitamin B60.1 mg6%
Folate (B9)69.9 µg17%
Calcium48.6 mg4%
Iron1.4 mg8%
Magnesium26.4 mg6%
Phosphorus54.2 mg4%
Potassium357.0 mg8%
Zinc0.6 mg5%
Selenium1.6 µg3%
Copper0.1 mg11%
Manganese0.4 mg17%
Iodine60.0 µg40%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Top vitamins & minerals

% Daily Value per 150 g serving — estimated.

Top vitamins and minerals, % Daily Value per servingVitamin K: 103 %; Iodine: 40 %; Vitamin A: 26 %; Vitamin C: 21 %; Vitamin E: 17 %; Folate (B9): 17 %Vitamin K103 %Iodine40 %Vitamin A26 %Vitamin C21 %Vitamin E17 %Folate (B9)17 %
Health scoreHealth score 72 out of 100, rated Good.72/ 100
Good

Health score

72 / 100 · Good

Formula: protective index 62 + NOVA 1 adjustment (+5) + overall level (ok → +5) = 72, clamped to 1–100.

A VerifyDish internal estimate from the dish's protective index, processing level (NOVA) and overall level. Not a medical standard and not a substitute for professional advice.

Glycaemic index: Low GI. Raises blood sugar slowly — steadier energy. No numeric GI value is listed — the data only records the band.

Nutrition — 100 g Estimated

NutrientAmount% Daily Value
Energy99.3 kcal5%
Protein1.4 g3%
Carbohydrate5.6 g2%
of which net carbs (carbs minus fibre)3.8 g—
of which sugars1.5 g—
of which added sugars0.0 g0%
Fat8.5 g11%
of which saturated fat1.2 g6%
Fibre1.8 g6%
Sodium530.3 mg23%
Where the calories come from
Protein 6% · Carbohydrate 23% · Fat 77% of calories

Vitamins & minerals

NutrientAmount% Daily Value
Vitamin A157.0 µg RAE17%
Vitamin C12.8 mg14%
Vitamin E1.8 mg12%
Vitamin K82.7 µg69%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.1 mg8%
Niacin (B3)0.5 mg3%
Vitamin B60.1 mg6%
Folate (B9)46.6 µg12%
Calcium32.4 mg2%
Iron0.9 mg5%
Magnesium17.6 mg4%
Phosphorus36.1 mg3%
Potassium238.0 mg5%
Zinc0.4 mg4%
Selenium1.1 µg2%
Copper0.1 mg11%
Manganese0.3 mg13%
Iodine40.0 µg27%

% Daily Value is based on a 2,000 kcal reference diet (U.S. FDA Daily Values). Total sugars and cholesterol have no FDA Daily Value. All nutrition values are estimated, not laboratory tested.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Suitable for

  • Vegan
  • Vegetarian
  • Halal
  • Gluten-free
  • Dairy-free
  • Low sodium
  • Low sugar

Ingredients

  • Xà lách — 28 g
  • Ngò — 28 g
  • Bulgur — 22 g
  • Cà chua — 28 g
  • Hành — 10 g
  • Dầu ô liu — 12 g
  • Chanh — 12 g
  • Muối — 2 g
  • Bạc hà — 5 g
  • Dưa leo — 4 g

How it is made

raw · Prep 15 min

Không xử lý nhiệt — rửa sạch, không để >10 phút ở nhiệt phòng nếu có thịt/hải sản.

Good to know

What is good

  • Calo 140, xơ 4g
  • Bão hòa 1g thấp

Watch out for

  • Natri 280mg
  • Đường 3g

Healthier swaps

Portion sizes

  • Serving — 150 g

How long to burn this off

Estimated time to burn the calories of the portion below — pick a portion and the times update.

149 kcal per 150 g portion · at 70 kg

Walking (brisk walk, 3.5 MET)≈ 35 min35 min
Running (steady run, 8 MET)≈ 15 min15 min
Cycling (moderate pace, 6 MET)≈ 20 min20 min

Using the default 70 kg — sign in and set your weight for numbers based on your body.

Estimates only, from standard MET values (walking 3.5, running 8, cycling 6). Actual energy burned varies with speed, terrain and fitness. Not medical advice.

Nutrition values are estimated from typical recipes and food-composition rules — not laboratory tested.

Data source: in-house-lab · Last updated 2026-09-04 · Verified by dedupe-v1 · Basis: typical-recipe

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