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Artichoke with bulgur Calories
Fiber-rich, plant-based, satisfying vegetable dish
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Artichoke with bulgur (220 g) has 202 calories. That works out to 92 calories per 100 g. It contains 32.6 g of carbs, 5.9 g of protein, 6.8 g of fat and 9.2 g of fiber. Its 35.2 µg of Vitamin K covers 29% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Artichoke with bulgur Nutrition Facts
Selected: 1 serving (medium) · 220 g
202
KCAL / 220G
Carbs
32.6g
· 12% DV
Protein
5.9g
· 12% DV
Fat
6.8g
· 9% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 11% · Fat 28%
Artichoke with bulgur nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 202 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 0.92 g | 5% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 32.6 g | 12% |
| Fiber | 9.2 g | 33% |
| Protein | 5.9 g | 12% |
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 Artichoke with bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 202 kcal |
| 1 tablespoon (grated) | 18 g | 17 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (half) | 120 g | 110 kcal |
| 1 cup (medium) | 180 g | 166 kcal |
| 1 piece (whole) | 240 g | 221 kcal |
| 1 serving (large) | 300 g | 276 kcal |
| 1 pack (double) | 400 g | 368 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Artichoke with bulgur
How do you make artichoke with bulgur?
To make artichoke with bulgur, cook onion and prepared artichokes in olive oil, then add bulgur, water or stock, and seasonings. Simmer until the artichokes are tender and the bulgur has absorbed the liquid, then let the pot rest briefly before serving.
Can you make artichoke with bulgur using frozen artichoke hearts?
Yes, frozen artichoke hearts work well in artichoke with bulgur. Thaw and drain them first if they release excess water, then add them according to their size and tenderness; avoid prolonged cooking, which can make the hearts break apart.
Which type of bulgur works best in artichoke with bulgur?
Medium or coarse bulgur is usually best for artichoke with bulgur because it keeps a distinct, pilaf-like texture. Fine bulgur softens much faster and can turn mushy, so use it only if you adjust the cooking time and liquid.
Should you rinse bulgur before making artichoke with bulgur?
Rinsing bulgur for artichoke with bulgur is optional. If you rinse it, drain it thoroughly so extra water does not throw off the recipe; many cooks simply add the dry bulgur directly to the pot and let it absorb the cooking liquid.
How do you stop artichokes from browning when preparing artichoke with bulgur?
To keep artichokes from browning while preparing artichoke with bulgur, place each trimmed piece in water with lemon juice as you work. Drain the pieces before cooking, since excess soaking water can dilute the dish's seasoning.
Can artichoke with bulgur be served cold?
Yes, artichoke with bulgur can be served cold or at room temperature, especially when made with olive oil. Chill it promptly after cooking and allow it to sit briefly at room temperature before serving so the bulgur is not overly firm.
What herbs go well in artichoke with bulgur?
Dill and parsley pair especially well with artichoke with bulgur, adding a fresh, herbal note without overpowering the artichokes. Stir in chopped herbs near the end of cooking or scatter them over the dish just before serving.
Can artichoke with bulgur be cooked in one pot?
Yes, artichoke with bulgur is well suited to one-pot cooking. Soften the onion and artichokes first, then add the bulgur and measured liquid; stir gently and keep the heat low so the bulgur cooks without breaking up the artichokes.
How long do leftovers of artichoke with bulgur keep?
Store leftover artichoke with bulgur in a covered container in the refrigerator and eat it within a few days. Cool it promptly rather than leaving it out, and reheat only the portion you plan to eat to preserve the texture.
Does artichoke with bulgur freeze well?
Artichoke with bulgur can be frozen, though the artichokes may soften and the bulgur can lose some of its texture after thawing. Freeze it in meal-sized airtight portions, thaw in the refrigerator, and reheat thoroughly before serving.
Artichoke with bulgur Vitamins & Minerals
Vitamins
Vitamin K
35.2µg · 29% DV
Folate
92.4µg · 23% DV
Vitamin C
12.76mg · 14% DV
B3
1.98mg · 12% DV
Minerals
Copper
0.26mg · 29% DV
Manganese
0.48mg · 21% DV
Phosphorus
136mg · 19% DV
Sodium
396mg · 17% DV
Potassium ⭐
528mg · 16% DV
Artichoke with bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Artichoke with bulgur
To burn the 202 calories in 1 serving (medium) (220 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 Artichoke with bulgur?
Artichoke with bulgur brings tender artichoke together with bulgur wheat in a simple vegetable dish associated with Turkish home cooking. The artichoke has a mild, grassy flavour, while bulgur adds a pleasantly chewy texture. Onion, olive oil, lemon and herbs can round out the preparation, depending on the recipe.
In Turkey, it may be served warm or at room temperature for lunch or dinner, especially when artichokes are in season. A crisp salad and a squeeze of lemon make easy accompaniments. It is a plant-based, filling choice with a good amount of fibre: 100 g provides 4.2 g. For a lighter plate, use olive oil sparingly and serve it alongside extra vegetables.
How Nutritious Is Artichoke with 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 Artichoke with 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 Artichoke with bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Artichoke with bulgur Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Artichoke with bulgur Fat Profile
SATURATED
0.92g
MONOUNSATURATED
3.41g
POLYUNSATURATED
1.47g
Omega 6:3 ratio 12.4:1
Above the ideal 4:1 (12.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.