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Barley bulgur pilaf Calories
Traditional pilaf combining barley and bulgur, rich in fiber and B vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Barley bulgur pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 44.1 g of carbs, 6.3 g of protein, 1.4 g of fat and 7.6 g of fiber. Its 0.2 mg of Copper covers 18% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Barley bulgur pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
216
KCAL / 180G
Carbs
44.1g
· 16% DV
Protein
6.3g
· 13% DV
Fat
1.4g
· 2% 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 82% · Protein 12% · Fat 6%
Barley bulgur pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 44.1 g | 16% |
| Fiber | 7.6 g | 27% |
| Protein | 6.3 g | 13% |
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 Cup of Barley bulgur pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 216 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 120 g | 144 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1.5 cup (large) | 270 g | 324 kcal |
| 2 cup (extra large) | 360 g | 432 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Barley bulgur pilaf
What is barley bulgur pilaf made of?
Barley bulgur pilaf is a grain dish made by cooking barley and bulgur together or combining them during cooking. Recipes often add onion, broth, tomato paste, or vegetables, while the barley gives the pilaf a pleasantly chewy texture.
Is barley bulgur pilaf the same as Turkish bulgur pilaf?
No, barley bulgur pilaf includes barley as well as bulgur, while Turkish bulgur pilaf usually centers on bulgur. Recipes vary by household, but the added barley makes this version more varied in texture.
How do you stop barley bulgur pilaf from becoming mushy?
Add the bulgur after the barley has begun to soften, rather than cooking both grains for the same length of time. Use only enough liquid for the grains to absorb, then let the covered pilaf rest briefly before fluffing it.
Can barley bulgur pilaf be made without tomato?
Yes, barley bulgur pilaf can be made without tomato or tomato paste. Cook the grains with sautéed onion and broth, then season with herbs, pepper, or garlic for a savory version without tomato.
Can barley bulgur pilaf be cooked in a rice cooker?
Yes, barley bulgur pilaf can be made in a rice cooker, but the barley may need a head start. Cook or soak the barley first if it is a slow-cooking variety, then add the bulgur so it does not overcook.
What should I serve with barley bulgur pilaf?
Barley bulgur pilaf pairs well with roasted vegetables, grilled chicken, or beans. For a lighter meal, serve it with a crisp salad and a yogurt-based sauce; its chewy grains also work well as a warm side dish.
Can barley bulgur pilaf be used for meal prep?
Yes, barley bulgur pilaf works well for meal prep because its grains hold their texture after chilling. Cool it promptly, portion it into sealed containers, and refrigerate; add fresh herbs or a squeeze of lemon when serving.
How do you reheat barley bulgur pilaf without drying it out?
Reheat barley bulgur pilaf with a small splash of water or broth, covered, until hot throughout. A microwave or saucepan works; stir once during reheating so the moisture spreads evenly through the grains.
Does barley bulgur pilaf need to rest after cooking?
Yes, a short covered rest helps barley bulgur pilaf finish absorbing moisture and makes it easier to fluff. Keep the lid on after turning off the heat, then loosen the grains gently with a fork before serving.
Can barley bulgur pilaf be frozen?
Yes, barley bulgur pilaf can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat with a little water or broth; adding fresh herbs after reheating helps brighten the flavor.
Barley bulgur pilaf Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
B1
0.16mg · 13% DV
B5
0.45mg · 9% DV
Biotin
2.7µg · 9% DV
Minerals
Copper
0.16mg · 18% DV
Selenium
9µg · 16% DV
Manganese
0.32mg · 14% DV
Phosphorus
97mg · 14% DV
Potassium ⭐
117mg · 3% DV
Sodium
7.2mg · 0% DV
Barley bulgur pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Barley bulgur pilaf
To burn the 216 calories in 1 cup (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 Barley bulgur pilaf?
Barley bulgur pilaf brings together barley grains and bulgur, cracked wheat commonly used in Turkish and wider Middle Eastern cooking. It is often prepared as a simple home-style pilaf, sometimes with onion, and simmered until the grains are tender while still retaining some bite.
In Turkey it can accompany a main dish or be served with yoghurt and salad; elsewhere, it works much like a hearty grain side or a base for roasted vegetables and legumes. Its mix of grains makes it a source of fibre and B vitamins, with some plant protein. For a lighter serving, use a modest amount of oil and add plenty of vegetables.
How Nutritious Is Barley bulgur pilaf?
Nutrient density
Medium
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 Barley bulgur pilaf 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 Barley bulgur pilaf Contain Allergens?
No known major allergens
Which Diets Is Barley bulgur pilaf 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
Barley bulgur pilaf Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.23g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 6.8:1
Above the ideal 4:1 (6.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.