How many calories in fattoush?
Last updated: · Prepared by: QuickCalo Team
Short answer
One plate of fattoush (about 345 g) has about 360 kcal and 6 g of protein; 100 g has about 105 kcal. What changes the calories most is the fried bread and the oil. One plate of vegetables and herbs with fried bread and an olive oil and lemon dressing was calculated.
Fattoush is a Levantine salad of lettuce, tomato, cucumber, radish, onion, parsley and mint, dressed with sumac, pomegranate molasses and olive oil, and topped with pieces of toasted or fried bread.
The vegetables are very light, but fried bread soaks up oil and adds noticeable calories. Oven-toasted bread keeps the crunch with far less fat.
| Serving | Grams | Calories (kcal) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| 1 plate | 345 | 360 | 6 | 29 | 26 |
| 100 g | 100 | 105 | 1.6 | 8.5 | 7.5 |
What changes the calories in Fattoush?
- Bread: fried is much heavier than toasted.
- Olive oil: amounts vary a lot.
- Pomegranate molasses: adds a little sugar.
How to enjoy Fattoush a little lighter
- Use oven-toasted bread.
- Go easy on the dressing.
How were these values calculated?
No official record matches this dish directly, so the values come from a recipe calculation: the nutrients of each ingredient were taken from USDA FoodData Central, added up and divided by the cooked weight. Raw total 345 g, cooked weight 345 g.
One plate of lettuce, tomato, cucumber and herbs with fried bread pieces (about 10 g oil absorbed) and an olive oil and lemon dressing. Sumac and pomegranate molasses are not counted.
| Ingredient | Grams | Calories (kcal) | Protein (g) | Source |
|---|---|---|---|---|
| romaine lettuce | 80 | 14 | 1 | USDA FDC 169247 |
| tomato | 80 | 14 | 0.7 | USDA FDC 170457 |
| cucumber | 80 | 12 | 0.5 | USDA FDC 168409 |
| onion | 20 | 8 | 0.2 | USDA FDC 170000 |
| parsley | 10 | under 5 | 0.3 | USDA FDC 170416 |
| fresh mint | 5 | under 5 | 0.2 | USDA FDC 173475 |
| pita bread | 30 | 83 | 2.7 | USDA FDC 174915 |
| sunflower oil | 10 | 88 | 0 | USDA FDC 171025 |
| olive oil | 15 | 133 | 0 | USDA FDC 171413 |
| lemon juice | 15 | under 5 | 0.1 | USDA FDC 167747 |
Spices (under 5 g in total per recipe) are not counted.
Serving weights:
- 1 plate: the whole recipe
Calories per 100 g are rounded to a whole number and macros to one decimal; serving calories to the nearest 5 and protein to a whole gram.
Can you count the calories in Fattoush from a photo?
Yes: in QuickCalo, snap a photo of your plate or type what you ate, and get the calories and protein in seconds.
Frequently asked questions
How much does one plate of fattoush weigh?
On this page, one plate of fattoush is taken as about 345 g (the whole recipe). The real weight depends on the recipe, the size and how it is served.
How much protein is in fattoush?
One plate of fattoush has about 6 g of protein; 100 g has 1.6 g.
What is the difference between fattoush and tabbouleh?
Fattoush is a vegetable salad with toasted bread; tabbouleh is a parsley salad with bulgur.
Similar foods
Sources
- USDA FoodData Central — SR Legacy (2018) and FNDDS 2021–2023 datasets; accessed 16 October 2026
Download QuickCalo
Free to download for iPhone (iOS 15.0 or later) and Android phone (Android 7.0 or later).