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Anchovy bulgur Calories
Protein and omega-3 source, high fiber, Mediterranean cuisine
In season: Winter · Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Anchovy bulgur (180 g) has 288 calories. That works out to 160 calories per 100 g. It contains 41.4 g of carbs, 15.3 g of protein, 6.3 g of fat and 7.6 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Anchovy bulgur Nutrition Facts
Selected: 1 serving (medium) · 180 g
288
KCAL / 180G
Carbs
41.4g
· 15% DV
Protein
15.3g
· 31% DV
Fat
6.3g
· 8% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 22% · Fat 20%
Anchovy bulgur nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 288 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.44 g | 7% |
| Trans fat | 0 g | |
| Sodium | 612 mg | 27% |
| Total carbohydrate | 41.4 g | 15% |
| Fiber | 7.6 g | 27% |
| Protein | 15.3 g | 31% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Anchovy bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 288 kcal |
| 1 piece (small) | 80 g | 128 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (small) | 120 g | 192 kcal |
| 1 piece (medium) | 150 g | 240 kcal |
| 1 cup (medium) | 160 g | 256 kcal |
| 1 cup (large) | 220 g | 352 kcal |
| 1 serving (large) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Anchovy bulgur
What is anchovy bulgur?
Anchovy bulgur is a savory dish made by cooking bulgur with anchovies, often alongside onion and herbs. Depending on the recipe, the fish may be mixed through the grains or arranged in layers in a pot or baking dish.
How do you make anchovy bulgur?
To make anchovy bulgur, cook bulgur with sautéed onion and seasonings, then add cleaned anchovies and enough liquid for the grains to soften. Some cooks layer the fish over or under the bulgur and finish the dish in the oven.
Where does anchovy bulgur come from?
Anchovy bulgur is associated with the Black Sea region of Türkiye, where anchovies are a familiar ingredient. Home recipes vary: some use herbs and onion, while others emphasize a layer of anchovies cooked together with the bulgur.
What does anchovy bulgur taste like?
Anchovy bulgur tastes savory and slightly briny, with a hearty, nutty base from the bulgur. Onion and herbs can add sweetness or freshness, while lemon served at the table brightens the fish without masking its flavor.
Which type of bulgur works best for anchovy bulgur?
Coarse pilaf-style bulgur usually works best for anchovy bulgur because it stays distinct as it cooks alongside the fish. Fine bulgur softens much faster, so using it in a recipe written for coarse grains can leave the dish mushy.
Can you make anchovy bulgur with frozen anchovies?
Yes, anchovy bulgur can be made with frozen anchovies. Thaw them in the refrigerator, drain them well, and pat away excess moisture before cooking; otherwise, the fish can release extra liquid and affect the bulgur’s texture.
Can canned anchovies be used in anchovy bulgur?
Canned anchovies can be used in anchovy bulgur, but they are saltier and more intensely flavored than fresh anchovies. Add them near the end of cooking and reduce added salt, since they do not need the same cooking time as raw fish.
How do you stop anchovies from breaking apart in anchovy bulgur?
To keep anchovies intact in anchovy bulgur, drain the cleaned fish well and handle it gently. Arrange the anchovies in a layer rather than stirring them repeatedly through the grains, and avoid cooking the dish longer than needed.
What can you serve with anchovy bulgur?
Serve anchovy bulgur with a crisp salad, lemon wedges, or plain yogurt. These fresh, simple sides complement the savory fish and filling grains without competing with the dish’s distinctive anchovy flavor.
How should you store leftover anchovy bulgur?
Refrigerate leftover anchovy bulgur promptly in a covered container and eat it within a few days. Reheat only the portion you plan to serve, until it is thoroughly hot, rather than repeatedly warming and cooling the whole dish.
Anchovy bulgur Vitamins & Minerals
Vitamins
B12
1.98µg · 83% DV
B3
3.78mg · 24% DV
B2
0.22mg · 17% DV
B5
0.81mg · 16% DV
Minerals
Manganese
1.08mg · 47% DV
Selenium
23µg · 42% DV
Phosphorus
198mg · 28% DV
Sodium
612mg · 27% DV
Potassium ⭐
342mg · 10% DV
Anchovy bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Anchovy bulgur
To burn the 288 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Anchovy bulgur?
Anchovy bulgur brings the small, flavourful fish associated with Turkey’s Black Sea coast together with cracked wheat. Depending on the cook, the bulgur may be simmered with anchovies or baked with them, often with onion and herbs; the result is a homely, substantial dish rather than a delicate fish course.
Serve it warm as a main or alongside a fresh salad, pickles and a squeeze of lemon. Its bulgur provides carbohydrates and fibre, while the anchovies contribute protein and omega-3 fats; a 100 g portion has 8.5 g of protein. For a lighter plate, pair it with plenty of greens and go easy on added oil.
How Nutritious Is Anchovy bulgur?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Anchovy bulgur Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Anchovy bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Anchovy bulgur Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Anchovy bulgur Fat Profile
SATURATED
1.44g
MONOUNSATURATED
1.98g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.