Fattoush is a vibrant Levantine bread salad featuring crisp pieces of fried or toasted flatbread tossed with fresh seasonal vegetables. It is a staple of Mediterranean home cooking, traditionally enjoyed as a refreshing side dish or a light lunch throughout the warmer months.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 pieces Flatbread (Crispbread) (30 g)
- 3 tbsp Olive oil (41 g)
- 4 cups Romaine lettuce (189 g)
- 1 large Cucumber (300 g)
- 3 medium Tomato (450 g)
- 4 pieces Radish (80 g)
- 3 pieces Spring onions (45 g)
- 1 handful Parsley (25 g)
- 0.5 handful Mint (5 g)
- 3 tbsp Lemon juice (46 g)
- 1 tbsp Sumac (6.7 g)
- Salt, to taste
- Ingredients in total: 1.22 kg
- Weight lost in cooking: 417 g (mostly water boiling off)
- Net weight (cooked): 800 g · 4 servings of about 200 g
Method
- Cut or tear the flatbread into bite-sized squares.
- Heat a large skillet over medium heat with one tablespoon of olive oil and toast the bread pieces until they are golden brown and crisp, then set aside to cool.
- Chop the romaine lettuce, cucumber, tomatoes, and radishes into uniform, bite-sized chunks.
- Thinly slice the spring onions and finely chop the parsley and mint leaves.
- In a small bowl, whisk together the remaining olive oil, lemon juice, sumac, and salt to create the dressing.
- Combine the prepared vegetables and herbs in a large mixing bowl.
- Add the crispy bread and the dressing to the bowl just before serving, tossing gently to coat everything evenly.
Nutrition
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Calories | 174 kcal | 87.2 kcal |
| Protein | 3.88 g | 1.94 g |
| Water | 167 mL | 83.3 mL |
| Sodium | 69.8 mg | 34.9 mg |
| Total Carbohydrates | 17.9 g | 8.93 g |
| Total Fat | 11 g | 5.52 g |
| Sugar | 5.87 g | 2.93 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Iron | 2.15 mg | 1.08 mg |
| Calcium | 72 mg | 36 mg |
| Magnesium | 45.4 mg | 22.7 mg |
| Potassium | 661 mg | 330 mg |
| Iodine | 0.53 mcg | 0.26 mcg |
| Phosphorus | 95.9 mg | 47.9 mg |
| Zinc | 0.8 mg | 0.4 mg |
| Chloride | 86.2 mg | 43.1 mg |
| Selenium | 2.53 mcg | 1.26 mcg |
| Copper | 0.21 mg | 0.1 mg |
| Fluoride | 0.039 mg | 0.02 mg |
| Manganese | 0.53 mg | 0.27 mg |
| Molybdenum | 0.9 mcg | 0.45 mcg |
| Chromium | 1.37 mcg | 0.69 mcg |
Fats
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.55 g | 0.78 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 7.55 g | 3.77 g |
| Omega-3 Fatty Acids | 0.16 g | 0.082 g |
| Polyunsaturated Fat | 1.37 g | 0.68 g |
| Omega-6 Fatty Acids | 1.2 g | 0.6 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.17 g | 0.086 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 7.51 g | 3.76 g |
Fibre
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Fiber | 5.41 g | 2.71 g |
| Soluble Fiber | 0.9 g | 0.45 g |
| Insoluble Fiber | 3.54 g | 1.77 g |
Vitamins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 48.7 mg | 24.4 mg |
| Folate (B9) | 115 mcg | 57.5 mcg |
| Niacin (B3) | 1.38 mg | 0.69 mg |
| Vitamin A | 293 mcg RAE | 146 mcg RAE |
| Thiamin (B1) | 0.14 mg | 0.071 mg |
| Vitamin B6 | 0.22 mg | 0.11 mg |
| Riboflavin (B2) | 0.12 mg | 0.061 mg |
| Pantothenic Acid (B5) | 0.5 mg | 0.25 mg |
| Vitamin E | 2.34 mg | 1.17 mg |
| Vitamin K | 206 mcg | 103 mcg |
| Biotin (B7) | 3.34 mcg | 1.67 mcg |
| Beta-Carotene | 3,501 mcg | 1,750 mcg |
Others
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Choline | 22.1 mg | 11 mg |
| Leucine | 258 mg | 129 mg |
| Lysine | 182 mg | 90.8 mg |
| Polyphenols | 432 mg | 216 mg |
| Methionine | 50.7 mg | 25.3 mg |
| Oxalates | 122 mg | 61.2 mg |
| Threonine | 146 mg | 73 mg |
| Tryptophan | 46.8 mg | 23.4 mg |
| Valine | 197 mg | 98.4 mg |
| Flavonoids | 70.7 mg | 35.3 mg |
| Histidine | 131 mg | 65.5 mg |
| Lutein / Zeaxanthin | 1.65 mg | 0.82 mg |
| Lycopene | 2.89 mg | 1.45 mg |
| Phenylalanine | 179 mg | 89.3 mg |
| Purines | 40.1 mg | 20.1 mg |
Proteins
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| Isoleucine | 168 mg | 84 mg |
Additives
| Nutrient | Per serving (200 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 277 mg | 138 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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