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Bulgur Beet Dish Calories
Bulgur and beet, fiber and vitamin-rich, low-fat dish.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur Beet Dish (180 g) has 171 calories. That works out to 95 calories per 100 g. It contains 35.6 g of carbs, 5.6 g of protein, 1.1 g of fat and 5.8 g of fiber. Its 0.8 mg of Manganese covers 37% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Bulgur Beet Dish Nutrition Facts
Selected: 1 serving (medium) · 180 g
171
KCAL / 180G
Carbs
35.6g
· 13% DV
Protein
5.6g
· 11% DV
Fat
1.1g
· 1% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 13% · Fat 5%
Bulgur Beet Dish nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 79 mg | 3% |
| Total carbohydrate | 35.6 g | 13% |
| Fiber | 5.8 g | 21% |
| Protein | 5.6 g | 11% |
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 Serving of Bulgur Beet Dish?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 171 kcal |
| 1 serving (extra small) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| 1 piece (small) | 100 g | 95 kcal |
| 1 serving (small) | 120 g | 114 kcal |
| 1 cup (medium) | 150 g | 143 kcal |
| 1 piece (large) | 200 g | 190 kcal |
| 1 serving (large) | 250 g | 238 kcal |
| 1 serving (extra large) | 300 g | 285 kcal |
| 2 serving (double) | 360 g | 342 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Bulgur Beet Dish
What is bulgur beet dish?
Bulgur beet dish is a home-style meal combining bulgur wheat with beetroot or, in some recipes, beet greens. The ingredients are cooked together until the bulgur is tender, so the beet's earthy flavor becomes part of the grain rather than a separate topping.
How do you make bulgur beet dish?
Bulgur beet dish is made by cooking chopped beet and onion, then adding bulgur and hot water or stock. Cover the pan and simmer until the bulgur is tender, adding liquid as needed; finely chopped beet greens can be stirred in as another version.
Can you make bulgur beet dish with beet greens instead of beetroot?
Yes, beet greens work well in bulgur beet dish and are used in some home-style versions. Wash the leaves and stems thoroughly, chop them, and cook them with the onion before adding bulgur; the stems may need a little extra time to soften.
What does bulgur beet dish taste like?
Bulgur beet dish tastes earthy and gently sweet from the beet, with a chewy, nutty quality from bulgur. Onion and seasonings round out the flavor, while beet greens make the dish more savory and leafy than versions made with the root.
Is bulgur beet dish served hot or cold?
Bulgur beet dish is usually served warm, shortly after cooking, but it can also be eaten at room temperature. If serving it cold, let it cool promptly and consider adding lemon juice and fresh herbs to brighten the earthy beet flavor.
What seasonings go well in bulgur beet dish?
Onion, black pepper, paprika, garlic, and a little tomato paste pair well with bulgur beet dish. Lemon juice or fresh dill can be added at the end for brightness; use seasonings lightly so they complement rather than cover the beet's earthy taste.
What should you serve with bulgur beet dish?
Bulgur beet dish pairs well with plain yogurt, a crisp green salad, or grilled vegetables. For a more substantial meal, serve it alongside beans or another protein; a simple, tangy side helps balance the dish's earthy sweetness.
Can you prepare bulgur beet dish ahead of time?
Yes, bulgur beet dish can be cooked ahead and reheated when needed. The bulgur may absorb more liquid as it sits, so stir in a splash of water or stock while reheating and warm it gently until hot throughout.
How long do leftovers of bulgur beet dish keep?
Leftover bulgur beet dish keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze bulgur beet dish?
Yes, bulgur beet dish freezes well, although the bulgur can become softer after thawing. Cool it first, divide it into airtight portions, and freeze; thaw in the refrigerator or reheat from frozen with a little water to loosen the texture.
Bulgur Beet Dish Vitamins & Minerals
Vitamins
Folate
122.4µg · 31% DV
B6
0.25mg · 15% DV
B1
0.16mg · 13% DV
B5
0.65mg · 13% DV
Minerals
Manganese
0.85mg · 37% DV
Copper
0.23mg · 26% DV
Phosphorus
97mg · 14% DV
Magnesium
58mg · 14% DV
Potassium ⭐
333mg · 10% DV
Sodium
79mg · 3% DV
Bulgur Beet Dish Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Beet Dish
To burn the 171 calories in 1 serving (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 Beet Dish?
Bulgur Beet Dish brings together bulgur wheat and beetroot in a simple, Turkish-style home-cooked dish. The ingredients are simmered until the grains are tender and the beetroot lends its earthy sweetness and vivid colour; household versions may include onion or herbs.
Serve it warm as a light main or a side, alongside yoghurt, a crisp salad or pickles. It suits plant-based meals and offers fibre from both the bulgur and beetroot, while remaining low in fat. A squeeze of lemon and fresh herbs add brightness without making the dish heavier.
How Nutritious Is Bulgur Beet Dish?
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 Bulgur Beet Dish 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 Beet Dish Contain Allergens?
No known major allergens
Which Diets Is Bulgur Beet Dish 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 Beet Dish Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 6.4:1
Above the ideal 4:1 (6.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.