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Bulgur and Legume Mix Calories
A cooked blend of bulgur and legumes, providing fiber and plant protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur and Legume Mix (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 40.5 g of carbs, 9.9 g of protein, 1.8 g of fat and 9.9 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Bulgur and Legume Mix Nutrition Facts
Selected: 1 cup (medium) · 180 g
216
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
9.9g
· 20% DV
Fat
1.8g
· 2% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 18% · Fat 8%
Bulgur and Legume Mix nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 9.9 g | 35% |
| Protein | 9.9 g | 20% |
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 Bulgur and Legume Mix?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 216 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| ½ cup (small) | 90 g | 108 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 150 g | 180 kcal |
| 1 serving (large) | 220 g | 264 kcal |
| 1.5 cup (large) | 270 g | 324 kcal |
| 1 serving (extra large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Bulgur and Legume Mix
What is Bulgur and Legume Mix?
Bulgur and Legume Mix is a cooked combination of cracked wheat and legumes such as lentils, chickpeas, or beans. There is no single fixed recipe, so the legumes and seasonings can vary; it is commonly served as a hearty side or a meat-free main.
How do you cook Bulgur and Legume Mix?
Cook Bulgur and Legume Mix by preparing the legumes until tender and adding the bulgur according to its cooking time. If you are using already-cooked legumes, cook the bulgur separately in water or stock, then fold the legumes in near the end.
Do you need to soak the beans in Bulgur and Legume Mix?
Soak dried chickpeas and beans before cooking them for Bulgur and Legume Mix, then cook them until tender. Lentils usually do not need soaking, and canned or previously cooked legumes can be added directly after draining and rinsing.
Can Bulgur and Legume Mix replace rice in a meal?
Yes, Bulgur and Legume Mix can take the place of rice as a warm side dish. Its chewy bulgur and tender legumes give it a different texture, so it works especially well alongside roasted vegetables, grilled foods, or a simple salad.
What can you add to Bulgur and Legume Mix for more flavor?
Onion, garlic, tomato, cumin, paprika, and fresh herbs all work well in Bulgur and Legume Mix. Cook aromatics first, then stir them through the prepared mixture; a squeeze of lemon at the end brightens the earthy flavor of the legumes.
Can Bulgur and Legume Mix be used in a cold lunch salad?
Yes, chilled Bulgur and Legume Mix makes a substantial base for a lunch salad. Toss it with chopped cucumber, tomatoes, parsley, and lemon dressing; add the dressing shortly before serving if you want the bulgur to stay firm rather than soften.
Is the protein in Bulgur and Legume Mix a complete protein?
Bulgur and Legume Mix combines wheat protein, which is relatively low in lysine, with legumes, which supply more lysine. Eating them together improves the amino-acid balance, although you do not need to combine complementary proteins in every single meal.
How long does cooked Bulgur and Legume Mix keep in the fridge?
Cooked Bulgur and Legume Mix 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 rather than repeatedly warming the whole batch.
Can you freeze Bulgur and Legume Mix for meal prep?
Yes, Bulgur and Legume Mix freezes well for meal prep. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating; add a splash of water if the bulgur has dried out during storage.
Does Bulgur and Legume Mix cause gas or bloating?
It can cause gas or bloating in some people because legumes contain fermentable carbohydrates and plenty of fiber. Thoroughly cooking the legumes and starting with a smaller serving may make Bulgur and Legume Mix easier to tolerate.
Bulgur and Legume Mix Vitamins & Minerals
Vitamins
Folate
81µg · 20% DV
Biotin
4.5µg · 15% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
Minerals
Manganese
0.81mg · 35% DV
Copper
0.27mg · 30% DV
Phosphorus
189mg · 27% DV
Magnesium
58mg · 14% DV
Potassium ⭐
396mg · 12% DV
Sodium
9mg · 0% DV
Bulgur and Legume Mix Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur and Legume Mix
To burn the 216 calories in 1 cup (medium) (180 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 Bulgur and Legume Mix?
Bulgur and Legume Mix combines cooked bulgur with legumes. The exact ingredients and proportions can vary, but the pairing reflects a long tradition of grain-and-pulse cooking in Turkey and across the wider Middle East and Mediterranean; it is not one fixed recipe.
Serve it warm as a simple main or as a side with vegetables, or let it cool and add it to a salad or grain bowl. Yogurt, fresh herbs and crisp vegetables make easy accompaniments. It provides plant protein and fibre, with 5.5 g of fibre per 100 g. For a lighter plate, keep added oil modest and bulk it out with leafy greens or chopped vegetables.
How Nutritious Is Bulgur and Legume Mix?
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
High
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 Bulgur and Legume Mix 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 Bulgur and Legume Mix Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur and Legume Mix 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
Bulgur and Legume Mix Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.