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Bulgur çiğköfte Calories
A vegetarian Turkish dish made from bulgur, spices, tomato and pepper paste, olive oil, onion, herbs, and lemon.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Bulgur çiğköfte (120 g) has 204 calories. That works out to 170 calories per 100 g. It contains 38.4 g of carbs, 5.4 g of protein, 4.2 g of fat and 5 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Bulgur çiğköfte Nutrition Facts
Selected: 4 piece (medium) · 120 g
204
KCAL / 120G
Carbs
38.4g
· 14% DV
Protein
5.4g
· 11% DV
Fat
4.2g
· 5% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 10% · Fat 18%
Bulgur çiğköfte nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 38.4 g | 14% |
| Fiber | 5 g | 18% |
| Protein | 5.4 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 4 Pieces of Bulgur çiğköfte?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 204 kcal |
| 1 piece (extra small) | 30 g | 51 kcal |
| 2 piece (small) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 150 g | 255 kcal |
| 6 piece (large) | 180 g | 306 kcal |
| 8 piece (extra large) | 240 g | 408 kcal |
| 1 serving (large) | 250 g | 425 kcal |
| 1 pack (jumbo) | 350 g | 595 kcal |
Calculated from 170 calories per 100 g.
Frequently Asked Questions About Bulgur çiğköfte
What is bulgur çiğköfte?
Bulgur çiğköfte is a Turkish meatless dish made by kneading fine bulgur with tomato and pepper paste, spices, onion, herbs, olive oil, and lemon. It is shaped by hand and commonly served with lettuce, lemon, and flatbread.
Does bulgur çiğköfte contain raw meat?
No, bulgur çiğköfte is the meatless version of çiğköfte; the word “çiğ” does not mean this dish contains raw meat. Its base is fine bulgur mixed with paste, spices, and other plant ingredients.
How do you make bulgur çiğköfte?
To make bulgur çiğköfte, soften fine bulgur, then knead it thoroughly with tomato and pepper paste, onion, spices, and olive oil. Mix in herbs and lemon near the end, then press the mixture into small ridged portions by hand.
What is the difference between bulgur çiğköfte and meat çiğköfte?
Bulgur çiğköfte is meatless and uses fine bulgur as its main ingredient, while traditional meat çiğköfte recipes include raw meat. The bulgur version is easier to prepare at home and avoids the food-safety risks associated with handling raw meat.
How do you eat bulgur çiğköfte?
Bulgur çiğköfte is usually eaten with lettuce leaves, lemon, and flatbread. You can wrap a piece in a lettuce leaf or serve it in lavash with fresh herbs; the lemon brightens the spicy, savory mixture.
How spicy is bulgur çiğköfte?
Bulgur çiğköfte can range from mildly seasoned to very hot, depending on the amount and type of pepper paste and chili used. Homemade batches are easy to adjust, and lettuce, lemon, or plain yogurt can temper the heat when serving.
How long does bulgur çiğköfte keep in the fridge?
Bulgur çiğköfte keeps best in a sealed container in the refrigerator and should be eaten within a few days. Fresh herbs and onion can lose their texture as it sits, so refrigerate it promptly rather than leaving it at room temperature.
Can you freeze bulgur çiğköfte?
Yes, bulgur çiğköfte can be frozen, although thawing may soften its texture. For a better result, freeze the mixture before adding fresh herbs and lemon, thaw it in the refrigerator, then mix in those ingredients and reshape it.
Is bulgur çiğköfte a healthy meal?
Bulgur çiğköfte provides bulgur and herbs, but its salt and spice levels vary with the paste and recipe. Pairing a moderate serving with fresh vegetables and a protein-rich side can make it part of a more balanced meal.
Can people with diabetes eat bulgur çiğköfte?
People with diabetes can eat bulgur çiğköfte, but the bulgur supplies carbohydrates that can raise blood sugar. A smaller portion alongside vegetables and protein may help balance the meal; ask your diabetes care team what serving suits your plan.
Bulgur çiğköfte Vitamins & Minerals
Vitamins
Vitamin A
144µg · 16% DV
B1
0.16mg · 13% DV
B6
0.22mg · 13% DV
B5
0.54mg · 11% DV
Minerals
Manganese
0.54mg · 23% DV
Sodium
504mg · 22% DV
Copper
0.16mg · 18% DV
Phosphorus
108mg · 15% DV
Potassium ⭐
264mg · 8% DV
Bulgur çiğköfte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur çiğköfte
To burn the 204 calories in 4 piece (medium) (120 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 çiğköfte?
Bulgur çiğköfte is a meat-free Turkish dish made by kneading fine bulgur with tomato and pepper pastes, onion, olive oil, herbs and spices. It is closely associated with southeastern Turkey, where the mixture is shaped into small ridged portions and commonly served with lettuce and lemon.
Its flavour is savoury, warmly spiced and a little tangy, while the bulgur gives it a soft, pleasantly grainy bite. It is often wrapped in lettuce or flatbread, with lemon squeezed over the top; fresh greens make an easy accompaniment. The dish is mainly a source of carbohydrates, with 4.2 g of fibre per 100 g. For a lighter serving, use lettuce leaves instead of flatbread and add extra salad.
How Nutritious Is Bulgur çiğköfte?
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 Bulgur çiğköfte Processed?
NOVA 3
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 çiğköfte Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur çiğköfte Good For?
Vegan
— Not 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 çiğköfte Fat Profile
SATURATED
0.6g
MONOUNSATURATED
2.04g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 21:1
Above the ideal 4:1 (21:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.