4 piece (medium) of Bulgur Meatballs (120 g) has 210 calories. That works out to 175 calories per 100 g. It contains 38.4 g of carbs, 6.2 g of protein, 3.8 g of fat and 5.4 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur Meatballs?

Bulgur meatballs are a meatless Turkish dish of bulgur shaped into small balls with spices; recipes may also include tomato paste, semolina or vegetables. They are especially associated with southeastern Turkey and are usually boiled, though some versions are fried.

Their texture is compact and pleasantly grainy, with a savoury, often gently spiced flavour. They’re served warm with a tomato-based sauce, yoghurt or salad, either as a main dish or as part of a shared meal. Bulgur makes them chiefly a source of carbohydrates and fibre, with some protein. For a lighter meal, choose the boiled version and pair it with fresh greens or a crisp salad.

Bulgur Meatballs Nutrition Facts

Selected: 100 g

175

KCAL / 100G

Carbs

32g

· 12% DV

Protein

5.2g

· 10% DV

Fat

3.2g

· 4% DV

Fiber

4.5g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 12% · Fat 16%

Bulgur Meatballs Vitamins & Minerals

Vitamins

0.11mg · 9% DV

1.2mg · 8% DV

0.13mg · 8% DV

0.35mg · 7% DV

Minerals

Manganese

1mg · 43% DV

Sodium

320mg · 14% DV

Phosphorus

75mg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Bulgur Meatballs?

Nutrient density

Medium

55/ 100

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

53/ 100

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.

Bulgur Meatballs Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bulgur Meatballs

To burn the 175 calories in 100 g:

🚶

43min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

20min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bulgur Meatballs 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 Meatballs Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bulgur Meatballs 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 Meatballs Fat Profile

SATURATED

0.5g

MONOUNSATURATED

1.1g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 15:1

Above the ideal 4:1 (15:1).

Compare Bulgur Meatballs

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Foods Similar to Bulgur Meatballs

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Bulgur Meatballs

What are Bulgur Meatballs made of?

Bulgur Meatballs are usually made with fine bulgur, tomato or pepper paste, and seasonings; flour or semolina often helps bind the mixture. Recipes may also include onion, herbs, or egg, so the exact ingredients vary by cook and regional style.

How do you make Bulgur Meatballs?

To make Bulgur Meatballs, soften fine bulgur with hot water, knead it with paste and seasonings, then shape the mixture into small balls or ovals. Most versions are boiled, though some recipes fry them or cook them in sauce.

Why do Bulgur Meatballs fall apart when cooking?

Bulgur Meatballs often fall apart when the bulgur is still too firm or the mixture has not been kneaded enough to bind. Let the bulgur fully soften, knead until the mixture holds together, and simmer the shaped pieces rather than dropping them into a vigorous boil.

Are Bulgur Meatballs the same as kibbeh?

No, Bulgur Meatballs and kibbeh are not the same dish. Kibbeh commonly has a bulgur-and-meat shell around a seasoned filling, while these meatless bulgur balls are usually shaped from a kneaded bulgur mixture and served with sauce.

Are Bulgur Meatballs boiled or fried?

Bulgur Meatballs are most often boiled, which keeps them tender and makes them easy to coat with sauce. Some versions are fried for a firmer, crisp exterior. Follow the recipe’s method, since the mixture’s moisture and binding ingredients affect how well it holds its shape.

What sauce goes with Bulgur Meatballs?

A tomato-based sauce seasoned with garlic and pepper is a common match for Bulgur Meatballs. They are also served with yogurt or herbs, depending on the recipe; add the sauce shortly before serving so the cooked bulgur balls do not become overly soft.

What should you serve with Bulgur Meatballs?

Serve Bulgur Meatballs with a crisp salad, yogurt, or vegetables to balance their soft, savory texture. A simple tomato or herb salad works well, while a garlic-yogurt topping is a familiar option for sauced versions.

Can you bake Bulgur Meatballs instead of boiling them?

Yes, you can bake Bulgur Meatballs, but they may turn out drier and firmer than boiled ones. Brush or toss them lightly with oil and check that the mixture is sturdy enough to hold its shape; baking is less traditional than simmering or frying.

Can you freeze Bulgur Meatballs?

Yes, Bulgur Meatballs can be frozen cooked or uncooked. Freeze uncooked pieces in a single layer first, then transfer them to a sealed container; chill cooked ones before packing. Thaw them in the refrigerator, then reheat or cook until thoroughly hot.

How long do cooked Bulgur Meatballs keep in the fridge?

Cooked Bulgur Meatballs keep for up to three days in the refrigerator when cooled promptly and stored in a covered container. Reheat them until hot throughout, and discard any that have been left at room temperature for an extended period.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026