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Bulgur dumplings Calories
Traditional bulgur-based dumplings with moderate fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur dumplings (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 59.8 g of carbs, 8.6 g of protein, 2.5 g of fat and 8.3 g of fiber. Its 1.6 mg of Manganese covers 70% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Bulgur dumplings Nutrition Facts
Selected: 1 serving (medium) · 180 g
302
KCAL / 180G
Carbs
59.8g
· 22% DV
Protein
8.6g
· 17% DV
Fat
2.5g
· 3% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 12% · Fat 7%
Bulgur dumplings nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 59.8 g | 22% |
| Fiber | 8.3 g | 30% |
| Protein | 8.6 g | 17% |
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 dumplings?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 302 kcal |
| 1 piece (small) | 22 g | 37 kcal |
| 1 piece (medium) | 30 g | 50 kcal |
| 1 piece (large) | 42 g | 71 kcal |
| 100 g | 100 g | 168 kcal |
| 4 piece (medium) | 120 g | 202 kcal |
| 1 cup (medium) | 170 g | 286 kcal |
| 6 piece (large) | 180 g | 302 kcal |
| 1 serving (large) | 260 g | 437 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Bulgur dumplings
What are bulgur dumplings made of?
Bulgur dumplings are made from a kneaded grain mixture, usually based on bulgur; some regional recipes also include yarma, or cracked wheat. Water, salt and a binder may be added, while seasonings and exact proportions vary by household and region.
How do you cook bulgur dumplings?
Bulgur dumplings are usually shaped into small pieces and simmered in water until cooked through. Drain them gently, then serve with a sauce or yogurt; avoid a vigorous boil, which can break delicate dumplings apart.
Why do bulgur dumplings fall apart while cooking?
Bulgur dumplings often fall apart when the dough is too loose or has not been kneaded enough to hold together. Knead thoroughly, shape compact pieces and cook them gently in batches rather than stirring them vigorously.
Are bulgur dumplings the same as Turkish fellah köfte?
No, bulgur dumplings and fellah köfte are related bulgur-based dishes but are not always the same recipe. Fellah köfte is commonly shaped into small bulgur balls and served with garlicky tomato paste sauce; bulgur dumplings can use different grains and regional preparations.
What sauce goes with bulgur dumplings?
Bulgur dumplings go well with garlicky yogurt or a tomato-and-pepper-paste sauce. Both are common serving styles; add yogurt after cooking, rather than boiling it with the dumplings, to keep its texture smooth.
Can you make bulgur dumplings ahead of time?
Yes, you can shape bulgur dumplings ahead and keep them covered in the refrigerator until cooking. Use them the same day if possible; if the dough feels dry after chilling, gently reshape the pieces with damp hands.
Can bulgur dumplings be frozen?
Yes, uncooked bulgur dumplings can be frozen. Freeze the shaped pieces separately on a tray first, then transfer them to a sealed freezer bag; add them straight from frozen to gently boiling water.
How do you stop bulgur dumplings from cracking when shaping them?
Bulgur dumplings crack during shaping when the mixture is too dry or the grains have not absorbed enough moisture. Let the mixture rest after adding water, then knead it again; add water a little at a time until it holds its shape.
What should you serve with bulgur dumplings?
Serve bulgur dumplings with a crisp salad, pickles or a light soup. If the dumplings already have a rich yogurt or tomato sauce, choose a simple side so the meal does not feel too heavy.
How do you store leftover bulgur dumplings?
Refrigerate leftover bulgur dumplings in a covered container once they have cooled, and eat them within three days. Reheat them gently with a splash of water or sauce; this helps keep the dumplings from drying out.
Bulgur dumplings Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
B1
0.16mg · 13% DV
Biotin
3.6µg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
1.62mg · 70% DV
Copper
0.25mg · 28% DV
Phosphorus
155mg · 22% DV
Sodium
378mg · 16% DV
Potassium ⭐
212mg · 6% DV
Bulgur dumplings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur dumplings
To burn the 302 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 dumplings?
Bulgur dumplings are a traditional Turkish home-cooked dish, made by kneading bulgur—sometimes with yarma, or coarsely cracked wheat—into small pieces that are shaped and cooked in water or broth. Recipes vary by region and household, and may include flour or other ingredients to help bind the mixture.
They are tender with a pleasantly hearty, slightly chewy texture. Depending on the local style, they may be served with garlicky yoghurt, a tomato-based sauce, or in a soupy preparation. In Turkey they make a filling main dish, often alongside salad or pickles. Bulgur gives them a moderate amount of fibre, with 4.6 g per 100 g. For a lighter plate, go easy on oily sauces and serve them with fresh greens or yoghurt.
How Nutritious Is Bulgur dumplings?
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 dumplings 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 dumplings Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur dumplings 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 dumplings Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.52g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.