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Bulgur Pilaf Calories
Traditional Turkish bulgur pilaf, rich in fiber and vitamins.
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Bulgur Pilaf (150 g) has 180 calories. That works out to 120 calories per 100 g. It contains 33.8 g of carbs, 5.3 g of protein, 1.8 g of fat and 5.7 g of fiber. Its 1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
What is Bulgur Pilaf?
Bulgur Pilaf is a home-style dish associated with Yozgat in central Turkey. It is made by cooking cracked wheat with onion and commonly tomato or pepper paste; recipes vary from kitchen to kitchen, including in the amount and type of fat used. The bulgur is often briefly toasted before liquid is added and it is left to cook until tender.
Its grains stay pleasantly distinct, with a savoury, gently tangy flavour from the paste. In Turkey it is served alongside meat dishes, beans or vegetables, often with yoghurt or a crisp salad. With 3.8 g of fibre per 100 g, it brings more fibre than a plain refined-grain side. For a lighter meal, use a modest amount of oil and pair it with vegetables or yoghurt.
Bulgur Pilaf Nutrition Facts
Selected: 100 g
120
KCAL / 100G
Carbs
22.5g
· 8% DV
Protein
3.5g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Bulgur Pilaf Vitamins & Minerals
Vitamins
B3
1.2mg · 8% DV
B6
0.13mg · 8% DV
B1
0.07mg · 6% DV
B5
0.3mg · 6% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
85mg · 12% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
How Nutritious Is Bulgur Pilaf?
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.
Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Pilaf
To burn the 120 calories in 100 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.
Is Bulgur Pilaf 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 Pilaf Contain Allergens?
No known major allergens
Which Diets Is Bulgur Pilaf 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 Pilaf Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.31g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Frequently Asked Questions About Bulgur Pilaf
What is Yozgat Bulgur Pilaf?
Yozgat Bulgur Pilaf is a Turkish regional pilaf made with bulgur wheat, typically cooked with onion, tomato or pepper paste, and water or stock. Recipes vary between households, so additions such as vegetables or legumes are not part of every version.
How do you make Yozgat Bulgur Pilaf?
To make Yozgat Bulgur Pilaf, sauté onion and paste, stir in coarse bulgur, then add hot water or stock. Cover and simmer until the grains are tender and the liquid is absorbed. Let it rest off the heat before fluffing with a fork.
What makes Yozgat Bulgur Pilaf different from regular bulgur pilaf?
Yozgat Bulgur Pilaf is a regional Turkish preparation rather than a single standardized recipe. Its particular seasoning and additions depend on the cook and household; it is not defined by one universally fixed ingredient that separates every Yozgat version from other bulgur pilafs.
Which type of bulgur is best for Yozgat Bulgur Pilaf?
Coarse, pilaf-grade bulgur is the best choice for Yozgat Bulgur Pilaf because it holds its shape during simmering. Fine bulgur softens much faster and can turn mushy when cooked like a pilaf. Adjust the liquid according to the package directions.
Can you make Yozgat Bulgur Pilaf without tomato paste?
Yes, Yozgat Bulgur Pilaf can be made without tomato paste. Sautéed onion, pepper, and stock can still provide a savory base, although the finished pilaf will taste and look different from the familiar reddish, paste-seasoned version.
Is Yozgat Bulgur Pilaf traditionally served with anything?
Yozgat Bulgur Pilaf is often served as a side with yogurt, cacık, salad, or a bean dish. These are practical pairings rather than strict rules; the pilaf can also accompany roasted vegetables or grilled meat as part of a larger meal.
Can you add chickpeas or lentils to Yozgat Bulgur Pilaf?
Yes, cooked chickpeas or lentils can be added to Yozgat Bulgur Pilaf, though they are optional and not included in every regional recipe. Use already-cooked legumes and fold them in as the bulgur simmers so they heat through without becoming mushy.
How should leftover Yozgat Bulgur Pilaf be stored?
Store leftover Yozgat Bulgur Pilaf in a covered container in the refrigerator once it has cooled. Eat it within a few days, and reheat only the portion you need until steaming hot. Avoid leaving cooked pilaf at room temperature for an extended time.
Can Yozgat Bulgur Pilaf be frozen?
Yes, Yozgat Bulgur Pilaf freezes well. Cool it, portion it into airtight containers, and thaw a portion in the refrigerator before reheating. Add a splash of water while warming if the grains seem dry, and do not refreeze a thawed portion.
Why did my Yozgat Bulgur Pilaf turn mushy?
Yozgat Bulgur Pilaf usually turns mushy when it has too much liquid, is stirred repeatedly, or is made with fine bulgur instead of pilaf-grade bulgur. Use coarse grains, keep the pan covered while simmering, and let the finished pilaf rest before fluffing.
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Nutrition data compiled from USDA FoodData Central and scientific sources.