Fattoush Salad Calories
Fattoush is a refreshing Lebanese bread salad with romaine lettuce, tomatoes, cucumber, radish, mint, sumac, and toasted or fried Arabic bread croutons. A stand...
Fattoush Salad Calculator
To burn about 180 kcal you may need roughly:
📊 Data source note: Nutrition values are estimates based on standard food composition databases and common recipe data. Actual values vary by cooking method, oil quantity, ingredient brand, and serving size. See our Data Sources and Methodology pages.
What Is Fattoush Salad?
Fattoush (فتوش) is a Levantine salad that originated as a way to use leftover or stale Arabic bread — the bread is toasted or lightly fried and added to the salad for texture and bulk. The dressing is typically a mixture of olive oil, lemon juice, sumac (which gives fattoush its distinctive tangy flavour), pomegranate molasses, and garlic. The salad includes romaine or iceberg lettuce, tomatoes, cucumber, radish, spring onion, parsley, and fresh mint. Fattoush is ubiquitous in UAE Lebanese restaurants and is often served as a shared starter or side salad. The sumac-lemon dressing is the calorie variable — some restaurants use generous amounts of olive oil, which adds significant calories. The fried bread croutons also vary in oil content depending on how they are prepared.
How to Use the Fattoush Salad Calorie Calculator
Enter the number of grams you plan to eat into the calculator above, or select a standard portion from the dropdown. The calculator updates your calories, protein, carbs, fat, and fibre in real time. For restaurant meals, use the portion guide below to estimate your serving size.
All values are based on the standard UAE serving of 1 plate (250g), which contains 180 kcal.
Nutrition Tips for Fattoush Salad
- Request dressing on the side — restaurants often use generous amounts
- Skip extra pomegranate molasses if watching sugar intake
- Fattoush makes an excellent large-volume side that adds satiety with minimal calories
- The sumac in fattoush is an antioxidant-rich spice with negligible calories
- Pair fattoush with shish tawook for a high-protein, nutrient-dense meal under 450 kcal
Best Uses for Fattoush Salad in Fitness
For Weight Loss
Fattoush is one of the best weight-loss-friendly sides at UAE restaurants. At ~180 kcal for a generous plate, it provides significant volume, fibre, and vitamins. The bread croutons and olive oil dressing are the main calorie sources — ask for dressing on the side to control intake.
For Muscle Gain
Fattoush is low in protein (~4g) and not a significant muscle-gain food. Use it as a nutrient-dense, low-calorie side dish alongside grilled proteins like shish tawook or mixed grill.
Fattoush Salad Calories Guide — UAE Portions
The calorie content of Fattoush Salad varies significantly by serving size and preparation method. Use this guide to estimate your intake accurately for UAE portions.
Portion Sizes and Calories
| Portion | Calories | Notes |
|---|---|---|
| Small salad (150g) | ~100–115 kcal | Light side |
| Standard plate (250g) | ~170–195 kcal | Restaurant serving |
| Large plate (380g) | ~260–300 kcal | Generous serving |
| Without bread croutons (220g) | ~135–155 kcal | Lower carb |
Calories by Preparation Method
| Preparation | Style | Calories |
|---|---|---|
| Standard UAE restaurant fattoush | Olive oil dressing | ~180 kcal |
| Less dressing, toasted bread | Lighter version | ~145 kcal |
| Without bread croutons | Lowest carb | ~140 kcal |
| With pomegranate molasses extra | Sweeter version | ~200 kcal |
Fattoush Salad for Weight Loss — Detailed Guide
Fattoush is one of the best weight-loss-friendly sides at UAE restaurants. At ~180 kcal for a generous plate, it provides significant volume, fibre, and vitamins. The bread croutons and olive oil dressing are the main calorie sources — ask for dressing on the side to control intake.
Common Mistakes to Avoid
- Eating a large fattoush while also ordering other high-calorie starters
- Not accounting for the olive oil in the dressing — 2 tablespoons = 240 kcal
- Thinking fattoush is 'free' calories — a generous dressing version can be 250+ kcal
Fattoush Salad for Muscle Gain — Detailed Guide
Fattoush is low in protein (~4g) and not a significant muscle-gain food. Use it as a nutrient-dense, low-calorie side dish alongside grilled proteins like shish tawook or mixed grill.
Smart Comparison — How Does Fattoush Salad Fit in UAE Cuisine?
Fattoush (~180 kcal) is comparable to tabbouleh (~160 kcal) and significantly lower than hummus plate (~320 kcal) or falafel plate (~420 kcal). Both salads are the lightest calorie options at UAE Arabic restaurants.
Lower Calorie Alternative: Plain cucumber and tomato — ~40 kcal
Higher Protein Alternative: Shish Tawook — ~280 kcal
Simple Swap: Request dressing on the side — saves ~50 kcal
Burn Off Fattoush Salad — Exercise Equivalents
Burning off 180 calories from Fattoush Salad (1 plate (250g)) requires approximately:
| Exercise | Duration to burn 180 kcal |
|---|---|
| Brisk walking | ~45 min |
| Jogging | ~22 min |
| Cycling | ~26 min |
| Swimming | ~28 min |
Exercise calorie estimates are approximate and vary by body weight and intensity.
Related UAE Food Calculators
Frequently Asked Questions — Fattoush Salad Calories UAE
How many calories in fattoush salad?
A standard fattoush plate at a UAE restaurant contains approximately 170–195 calories. Without the bread croutons, it drops to around 135–155 kcal.
Is fattoush healthy?
Yes — fattoush is one of the most nutritious salads in Middle Eastern cuisine, with a variety of fresh vegetables, herbs, and a light olive oil and sumac dressing. It is high in vitamins and antioxidants.
What is the difference between fattoush and tabbouleh?
Fattoush contains bread croutons and a wider variety of vegetables with a sumac-lemon dressing. Tabbouleh is mainly fresh parsley and bulgur wheat with a lemon-olive oil dressing. Both are common in UAE Lebanese restaurants.
Is fattoush good for weight loss?
Yes — fattoush is one of the best low-calorie side choices at UAE Arabic restaurants. Large volume, high fibre, and satisfying flavour at ~180 kcal per plate.
📊 Data source note: Nutrition values estimated from USDA vegetable composition data and UAE restaurant portion analysis. Calorie values are estimates and may vary by restaurant, recipe, and preparation. For precise tracking, weigh your food and use the gram input above. See our Data Sources and Methodology pages.