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Beet Bulgur Pilaf Calories
Pilaf made with beetroot and fine bulgur, rich in fiber and vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Beet Bulgur Pilaf (160 g) has 176 calories. That works out to 110 calories per 100 g. It contains 36 g of carbs, 5 g of protein, 1.1 g of fat and 5.8 g of fiber. Its 0.1 mg of Copper covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Beet Bulgur Pilaf Nutrition Facts
Selected: 1 cup (medium) · 160 g
176
KCAL / 160G
Carbs
36g
· 13% DV
Protein
5g
· 10% DV
Fat
1.1g
· 1% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 12% · Fat 5%
Beet Bulgur Pilaf nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 5.8 g | 21% |
| Protein | 5 g | 10% |
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 Beet Bulgur Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 176 kcal |
| ½ cup (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (small) | 120 g | 132 kcal |
| 1 serving (medium) | 180 g | 198 kcal |
| 1 bottle (medium) | 200 g | 220 kcal |
| 1.5 cup (large) | 240 g | 264 kcal |
| 2 cup (extra large) | 320 g | 352 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Beet Bulgur Pilaf
How do you make Beet Bulgur Pilaf?
Beet Bulgur Pilaf is made by sautéing onion and grated or finely diced beet, then adding fine bulgur and hot liquid. Simmer gently until the bulgur is tender, take it off the heat, and let it rest covered before serving.
Why does Beet Bulgur Pilaf turn mushy?
Beet Bulgur Pilaf turns mushy when fine bulgur absorbs too much liquid or cooks for too long. Add liquid cautiously, keep the heat low, and stop cooking as soon as the grains are tender; resting lets the remaining moisture settle.
Can you make Beet Bulgur Pilaf with cooked beets?
Yes, you can make Beet Bulgur Pilaf with cooked beets. Stir grated or diced cooked beet in near the end of cooking so it warms through without breaking down or becoming overly soft.
What kind of bulgur is used for Beet Bulgur Pilaf?
Fine bulgur is the usual choice for Beet Bulgur Pilaf because it cooks quickly and gives the dish a cohesive texture. Coarser bulgur can work, but it needs more liquid and a longer cooking time, so adjust the method accordingly.
How do you keep Beet Bulgur Pilaf from losing its color?
To keep Beet Bulgur Pilaf brightly colored, avoid cooking the beet for a long time over high heat. A little lemon juice added near the end can also help the red color look vivid and balance the beet’s earthy flavor.
What does Beet Bulgur Pilaf taste like?
Beet Bulgur Pilaf tastes earthy and gently sweet from the beet, with a nutty, savory flavor from the bulgur and aromatics. Lemon, fresh herbs, or a spoonful of yogurt can brighten the dish and balance its sweetness.
What should you serve with Beet Bulgur Pilaf?
Beet Bulgur Pilaf pairs well with yogurt, a crisp salad, roasted vegetables, or grilled fish or chicken. For a plant-based meal, serve it with chickpeas or lentils to make the plate more substantial.
Can Beet Bulgur Pilaf be frozen?
Yes, Beet Bulgur Pilaf can be frozen in airtight, meal-sized portions once it has cooled. Thaw it in the refrigerator and reheat until hot; add a splash of water if the bulgur seems dry, noting that the texture may soften slightly.
How long does Beet Bulgur Pilaf last in the fridge?
Beet Bulgur Pilaf keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat.
Can people with diabetes eat Beet Bulgur Pilaf?
People with diabetes can include Beet Bulgur Pilaf, but its bulgur provides carbohydrates that can affect blood glucose. Pairing a sensible portion with protein and non-starchy vegetables can make the meal more balanced; follow an individual meal plan if you have one.
Beet Bulgur Pilaf Vitamins & Minerals
Vitamins
B3
1.92mg · 12% DV
B5
0.48mg · 10% DV
B1
0.11mg · 9% DV
Folate
35.2µg · 9% DV
Minerals
Copper
0.13mg · 14% DV
Manganese
0.32mg · 14% DV
Phosphorus
61mg · 9% DV
Sodium
192mg · 8% DV
Potassium ⭐
176mg · 5% DV
Beet Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beet Bulgur Pilaf
To burn the 176 calories in 1 cup (medium) (160 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 Beet Bulgur Pilaf?
Beet Bulgur Pilaf combines fine bulgur with beetroot in a home-style pilaf. The beet gives the grains a vivid colour and a gentle earthy sweetness; onion and a little oil are common additions. It is a simple way to bring a familiar grain dish together with a root vegetable.
Serve it warm as a side for grilled vegetables, fish or meat, or make it part of a vegetarian meal with yoghurt and salad. In Turkey, where bulgur pilafs are everyday fare, it fits comfortably on a lunch or dinner table. Its bulgur provides fibre, with 3.6 g per 100 g. For a lighter serving, keep the oil modest and pair it with fresh greens.
How Nutritious Is Beet 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 Beet 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 Beet Bulgur Pilaf Contain Allergens?
No known major allergens
Which Diets Is Beet 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
Beet Bulgur Pilaf Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.