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Brown bulgur pilaf Calories
Whole grain, high fiber, low fat, plant-based protein source
CALORIES
GI
POTASSIUM
FIBER
Brown bulgur pilaf Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
23.5g
· 80%
Protein
3.6g
· 12%
Fat
1g
· 8%
Fiber
4.2g
Brown bulgur pilaf Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B6
0.13mg · 8% DV
B1
0.08mg · 7% DV
B5
0.25mg · 5% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
85mg · 12% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
Brown bulgur pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Brown 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 Brown bulgur pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Brown 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
Brown bulgur pilaf Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.41g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Brown bulgur pilaf
Brown bulgur pilaf — Frequently Asked Questions
How can I cook brown bulgur pilaf without making it mushy?
Briefly toast the bulgur in oil, then add hot water or stock and cook covered over low heat until the liquid is absorbed. Letting it rest for about 10 minutes after cooking helps the grains separate.
Does brown bulgur need to be soaked before cooking?
Usually not; brown bulgur can be cooked directly. Soaking it in warm water for 15–20 minutes is optional and may shorten cooking time if you prefer a softer texture.
Why is my brown bulgur pilaf still hard or chewy?
Too little liquid, insufficient cooking time, or lifting the lid repeatedly can leave bulgur undercooked. Add a little hot liquid, cook gently for longer, and allow it to rest before serving.
How does brown bulgur pilaf compare with white rice pilaf?
Brown bulgur has a nuttier flavor and a firmer, more textured bite than white rice. Its fiber can also help make a meal feel more filling.
What foods pair well with brown bulgur pilaf?
It works well with lentils, chickpeas, beans, vegetable stews, grilled vegetables, and yogurt-based sides. Pairing it with legumes creates a more varied plant-protein meal.
Is brown bulgur pilaf better before or after exercise?
It can be part of a balanced meal 2–3 hours before exercise when paired with a light protein source and vegetables. After training, combine it with protein such as yogurt, eggs, chicken, or legumes to support recovery.
Will eating brown bulgur pilaf at night cause weight gain?
Eating it at night does not by itself cause weight gain; overall intake and portion habits matter more. For a satisfying evening meal, serve it with vegetables and protein rather than heavy, oily sauces.
Does brown bulgur pilaf contain gluten?
Yes. Bulgur is made from wheat, so it contains gluten and is not suitable for people with coeliac disease or a wheat allergy.
How long does cooked brown bulgur pilaf keep in the fridge?
Cool it and refrigerate it in a covered container within two hours of cooking, then eat it within 3–4 days. Reheat it until piping hot and avoid reheating the same portion multiple times.
Can brown bulgur pilaf be frozen?
Yes, freeze it in individual portions once it has cooled completely. Use an airtight container and reheat from frozen or thawed with a small splash of water to restore moisture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.