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Boiled ancient bulgur Calories
High in fiber and minerals, low fat, ancient Anatolian grain
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled ancient bulgur (160 g) has 176 calories. That works out to 110 calories per 100 g. It contains 37.6 g of carbs, 5.8 g of protein, 0.8 g of fat and 7.2 g of fiber. Its 1 mg of Manganese covers 42% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Boiled ancient bulgur Nutrition Facts
Selected: 1 cup (medium) · 160 g
176
KCAL / 160G
Carbs
37.6g
· 14% DV
Protein
5.8g
· 12% DV
Fat
0.8g
· 1% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 13% · Fat 4%
Boiled ancient bulgur nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 176 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8 mg | 0% |
| Total carbohydrate | 37.6 g | 14% |
| Fiber | 7.2 g | 26% |
| Protein | 5.8 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 Cup of Boiled ancient bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 176 kcal |
| 2 tablespoon (chopped) | 30 g | 33 kcal |
| 1 piece (mini) | 50 g | 55 kcal |
| ½ cup (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 cup (small) | 120 g | 132 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 cup (large) | 200 g | 220 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Boiled ancient bulgur
What is boiled ancient bulgur?
Boiled ancient bulgur is cooked bulgur made from siyez, an ancient wheat traditionally grown in Anatolia. It has a distinctive, mildly nutty flavor. If it is already fully cooked, you can serve it after warming or use it in other dishes.
How is boiled ancient bulgur different from regular bulgur?
Boiled ancient bulgur is made from siyez wheat, while regular bulgur is usually made from other wheat varieties. Siyez often has a more pronounced, mildly nutty flavor and a distinct texture, though both can be used in similar meals.
Is boiled ancient bulgur ready to eat, or does it need more cooking?
Yes, if it is fully cooked, boiled ancient bulgur is ready to eat once heated or cooled for a recipe. Avoid simmering it for a long time; extra cooking can make the grains soft and mushy.
Can boiled ancient bulgur replace rice in recipes?
Yes, boiled ancient bulgur can stand in for rice in pilafs, grain bowls, and as a side dish. It has a more noticeable wheat flavor and a different texture, so adjust the seasonings and add it near the end if the recipe includes simmering.
How do you keep boiled ancient bulgur from turning mushy in a pilaf?
Add boiled ancient bulgur near the end of cooking and use only a little extra liquid to warm it through. Since the grains are already cooked, prolonged simmering can break them down; fluff them gently before serving.
Can you use boiled ancient bulgur in a cold salad?
Yes, cooled boiled ancient bulgur works well in a cold salad. Toss it with chopped vegetables, herbs, lemon juice, and olive oil; drain it first if it is wet so the dressing does not become watery.
How should you store boiled ancient bulgur?
Refrigerate boiled ancient bulgur in a covered container soon after cooking. Use a clean utensil to serve it, and discard it if it develops an unusual smell, discoloration, or a sticky texture.
Can you freeze boiled ancient bulgur?
Yes, boiled ancient bulgur can be frozen after it has cooled. Portion it into airtight containers so you can thaw only what you need; the grains may soften slightly after thawing, making them especially useful in soups or hot dishes.
How do you reheat boiled ancient bulgur without drying it out?
Add a small splash of water before reheating boiled ancient bulgur, then cover it to trap steam. Heat until piping hot, stirring gently; adding too much liquid or reheating it for too long can make the grains soggy.
Is boiled ancient bulgur a good choice for people with diabetes?
People with diabetes can include boiled ancient bulgur, but its carbohydrates can still raise blood sugar. Pairing a moderate serving with vegetables and a protein source can help make a balanced meal; a dietitian can tailor advice to your needs.
Boiled ancient bulgur Vitamins & Minerals
Vitamins
B3
1.76mg · 11% DV
B5
0.48mg · 10% DV
B1
0.11mg · 9% DV
Biotin
2.4µg · 8% DV
Minerals
Manganese
0.96mg · 42% DV
Phosphorus
136mg · 19% DV
Copper
0.14mg · 16% DV
Magnesium
51mg · 12% DV
Potassium ⭐
136mg · 4% DV
Sodium
8mg · 0% DV
Boiled ancient bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled ancient bulgur
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 Boiled ancient bulgur?
Boiled ancient bulgur is made by cooking siyez bulgur, which comes from einkorn, an old wheat variety traditionally grown in Anatolia. Its grains tend to keep their shape after cooking, with a pleasantly chewy bite and a mild, nutty flavour.
In Turkey, it can be served warm alongside vegetables, pulses or meat, used as a pilaf-style side, or cooled and folded into a salad. Its sturdy texture also works well with herbs, lemon and olive oil. It is a filling grain with a useful amount of fibre: 100 g provides 4.5 g. For a lighter meal, serve it with plenty of vegetables rather than a rich sauce.
How Nutritious Is Boiled ancient 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 Boiled ancient 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 Boiled ancient bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Boiled ancient 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
Boiled ancient bulgur Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 9.7:1
Above the ideal 4:1 (9.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.