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Boiled emmer bulgur (no oil) Calories
High in fiber and minerals, low fat, complex carbohydrate source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled emmer bulgur (no oil) (170 g) has 187 calories. That works out to 110 calories per 100 g. It contains 39.1 g of carbs, 6.1 g of protein, 0.7 g of fat and 7.7 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Boiled emmer bulgur (no oil) Nutrition Facts
Selected: 1 cup (medium) · 170 g
187
KCAL / 170G
Carbs
39.1g
· 14% DV
Protein
6.1g
· 12% DV
Fat
0.7g
· 1% DV
Fiber
7.7g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 13% · Fat 3%
Boiled emmer bulgur (no oil) nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.4 mg | 0% |
| Total carbohydrate | 39.1 g | 14% |
| Fiber | 7.7 g | 28% |
| Protein | 6.1 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 emmer bulgur (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 187 kcal |
| 3 tablespoon (small) | 45 g | 50 kcal |
| ½ cup (small) | 85 g | 94 kcal |
| 100 g | 100 g | 110 kcal |
| 1 piece (medium) | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1.5 cup (large) | 255 g | 281 kcal |
| 2 cup (extra large) | 340 g | 374 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Boiled emmer bulgur (no oil)
How do you cook boiled siyez bulgur without oil?
Siyez bulgur is Turkish einkorn bulgur. To make it without oil, rinse the grains and simmer them in water until tender; avoid stirring often so they stay separate. Once cooked, let them rest covered before serving.
What is the difference between siyez bulgur and regular bulgur?
Siyez bulgur is made from einkorn wheat, while most regular bulgur is made from durum wheat. Their flavor, grain size, and cooked texture can differ, but siyez bulgur can generally be used in place of regular bulgur in recipes.
How do you keep boiled siyez bulgur from turning mushy?
Use only enough water to cook the siyez bulgur, and avoid frequent stirring. Once the grains are tender and the water has been absorbed, take the pan off the heat and leave it covered to rest before fluffing.
How should boiled siyez bulgur be stored in the refrigerator?
Store boiled siyez bulgur in a covered container in the refrigerator once it has cooled. Don’t leave it at room temperature for an extended period, and take out only the portion you plan to serve.
Can you freeze boiled siyez bulgur?
Yes, boiled siyez bulgur freezes well. Cool it completely, divide it into meal-sized portions, and seal them in freezer-safe containers. Thaw it in the refrigerator and reheat thoroughly; the grains may be softer after thawing.
Can boiled siyez bulgur be used in tabbouleh?
Yes, cooled boiled siyez bulgur works in tabbouleh-style salads. Drain off excess moisture first, then mix it with parsley, mint, tomato, lemon juice, and other ingredients you enjoy; its nutty flavor gives the salad a slightly different character.
What can you serve with boiled siyez bulgur?
Boiled siyez bulgur pairs well with roasted vegetables, beans, grilled meat, or yogurt-based dishes. In a Turkish-style meal, serve it as a side alongside vegetables or a stew, rather than treating it only as a replacement for rice.
Is boiled siyez bulgur suitable for people with diabetes?
People with diabetes can include boiled siyez bulgur in some meal plans, but its carbohydrates can raise blood glucose. Pairing a measured portion with vegetables and protein may help make the meal more balanced; ask your diabetes care professional about your own plan.
Does boiled siyez bulgur help with weight loss?
Boiled siyez bulgur can make a meal more filling because it contains fiber, but it does not cause weight loss by itself. Pair it with vegetables and a protein source, and choose a portion that fits your meal plan.
Can boiled siyez bulgur cause bloating?
Yes, boiled siyez bulgur may cause gas or bloating in some people because it contains fiber. If you are not used to high-fiber foods, increase your portion gradually and drink enough water.
Boiled emmer bulgur (no oil) Vitamins & Minerals
Vitamins
B3
2.04mg · 13% DV
Biotin
3.4µg · 11% DV
B5
0.51mg · 10% DV
B1
0.12mg · 10% DV
Minerals
Manganese
1.19mg · 52% DV
Copper
0.22mg · 24% DV
Phosphorus
145mg · 21% DV
Zinc
1.7mg · 15% DV
Potassium ⭐
187mg · 6% DV
Sodium
3.4mg · 0% DV
Boiled emmer bulgur (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled emmer bulgur (no oil)
To burn the 187 calories in 1 cup (medium) (170 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 emmer bulgur (no oil)?
Siyez bulgur, boiled without oil, is bulgur made from einkorn wheat, an old grain cultivated in Anatolia. Despite the English page label, siyez refers to einkorn rather than emmer. Boiling it without oil keeps the preparation simple and lets the grain’s own flavour come through.
The cooked kernels are tender with a slight bite and have a gently nutty, earthy taste. In Turkey, this kind of bulgur can be served as a side, stirred into a salad, or paired with vegetables and beans; it also fits easily into everyday meals elsewhere. It provides complex carbohydrates and fibre while remaining low in fat, with 4.5 g of fibre per 100 g. For a more filling plate, pair it with lentils, chickpeas or vegetables.
How Nutritious Is Boiled emmer bulgur (no oil)?
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 emmer bulgur (no oil) 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 emmer bulgur (no oil) Contain Allergens?
Contains these allergens:
Which Diets Is Boiled emmer bulgur (no oil) 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 emmer bulgur (no oil) Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.26g
Omega 6:3 ratio 7.3:1
Above the ideal 4:1 (7.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.