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Boiled stuffed bulgur kofta Calories
Traditional bulgur-shell dumpling with a commonly minced-meat and onion filling, boiled rather than fried.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled stuffed bulgur kofta (90 g) has 155 calories. That works out to 172 calories per 100 g. It contains 19.8 g of carbs, 7.7 g of protein, 5 g of fat and 2.9 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Boiled stuffed bulgur kofta Nutrition Facts
Selected: 1 piece (medium) · 90 g
155
KCAL / 90G
Carbs
19.8g
· 7% DV
Protein
7.7g
· 15% DV
Fat
5g
· 6% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 20% · Fat 29%
Boiled stuffed bulgur kofta nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.05 g | |
| Sodium | 270 mg | 12% |
| Total carbohydrate | 19.8 g | 7% |
| Fiber | 2.9 g | 10% |
| Protein | 7.7 g | 15% |
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 Medium Boiled stuffed bulgur kofta?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 155 kcal |
| 1 piece (small) | 60 g | 103 kcal |
| 100 g | 100 g | 172 kcal |
| 1 piece (large) | 130 g | 224 kcal |
| 2 piece (medium) | 180 g | 310 kcal |
| 1 serving (medium) | 180 g | 310 kcal |
| 1 cup (medium) | 180 g | 310 kcal |
| 3 piece (medium) | 270 g | 464 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Boiled stuffed bulgur kofta
What is boiled stuffed bulgur kofta?
Boiled stuffed bulgur kofta is a dumpling made from a bulgur-based shell filled commonly with minced meat and onion, then cooked in water instead of being fried. It is a boiled version of the stuffed kofta known as içli köfte in Turkish.
How do you make boiled stuffed bulgur kofta?
To make boiled stuffed bulgur kofta, shape a bulgur dough into a thin shell, add the filling, seal it completely, and gently cook the dumplings in boiling water. A smooth, uncracked shell helps keep the filling inside while the kofta cooks.
Why does boiled stuffed bulgur kofta fall apart while cooking?
Boiled stuffed bulgur kofta usually falls apart when its shell has cracks, is too thin, or is exposed to a vigorous rolling boil. Seal each dumpling carefully and keep the water at a gentle boil; avoid crowding the pot, which can damage the shells.
What is inside boiled stuffed bulgur kofta?
Boiled stuffed bulgur kofta is commonly filled with minced meat, onion, and spices, and some recipes add walnuts. The filling is usually cooked before it is enclosed in the bulgur shell, then cooled so it is easier to shape.
What is the difference between boiled and fried stuffed bulgur kofta?
Boiled stuffed bulgur kofta is cooked in water, while fried stuffed bulgur kofta is cooked in hot oil. Boiling gives the shell a softer texture without a fried crust; frying makes the outside crisp and browned.
How can you tell when boiled stuffed bulgur kofta is cooked?
Boiled stuffed bulgur kofta is often ready when the dumplings rise to the surface, though cooking time varies with their size and shell thickness. Lift one out carefully and check that the shell is tender and the filling is hot throughout.
What do you serve with boiled stuffed bulgur kofta?
Boiled stuffed bulgur kofta is often served with lemon, whose sharpness complements the savory filling. A fresh salad or yogurt can go alongside it, but serve the kofta soon after cooking to keep the bulgur shell from becoming waterlogged.
Can you freeze boiled stuffed bulgur kofta?
Yes, boiled stuffed bulgur kofta can be frozen, but freezing it uncooked usually helps it keep its shape better. Freeze the dumplings separately on a tray before packing them together; cook them straight from frozen rather than thawing them first.
How long does boiled stuffed bulgur kofta last in the fridge?
Boiled stuffed bulgur kofta keeps for about two days in the refrigerator when cooled promptly and stored in a covered container. Reheat it until hot all the way through, and discard any pieces that have been left at room temperature for an extended time.
Where does boiled stuffed bulgur kofta come from?
Boiled stuffed bulgur kofta belongs to the içli köfte tradition strongly associated with southeastern Turkey. Families and regions differ in how they shape and season it, and whether they prefer the boiled version or the fried one.
Boiled stuffed bulgur kofta Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B3
1.89mg · 12% DV
B1
0.11mg · 9% DV
B6
0.13mg · 8% DV
Minerals
Manganese
0.5mg · 22% DV
Copper
0.16mg · 18% DV
Phosphorus
104mg · 15% DV
Selenium
8.1µg · 15% DV
Sodium
270mg · 12% DV
Potassium ⭐
198mg · 6% DV
Boiled stuffed bulgur kofta Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled stuffed bulgur kofta
To burn the 155 calories in 1 piece (medium) (90 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 stuffed bulgur kofta?
Boiled stuffed bulgur kofta is made by wrapping a seasoned minced-meat and onion filling in a shell of finely ground bulgur, then cooking the dumplings in water. It is a boiled version of içli köfte, a dish associated especially with southeastern Turkey and neighbouring regional cuisines.
The outside is tender with a slight bite, while the savoury filling stays moist. In Turkey, it may be served as a main dish or shared at a family meal, often with lemon, greens or yoghurt; a simple salad also makes a good accompaniment. Bulgur provides carbohydrates and fibre, while the meat contributes protein. Since it is boiled rather than fried, it makes a satisfying option when you want a hearty meal without a crisp, oily coating.
How Nutritious Is Boiled stuffed bulgur kofta?
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 Boiled stuffed bulgur kofta 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 stuffed bulgur kofta Contain Allergens?
Contains these allergens:
Which Diets Is Boiled stuffed bulgur kofta Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled stuffed bulgur kofta Fat Profile
SATURATED
1.26g
MONOUNSATURATED
2.34g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 10.3:1
Above the ideal 4:1 (10.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.