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Plain Bulgur Pilaf Calories
Source of fiber and complex carbs, low fat
CALORIES
GI
POTASSIUM
FIBER
Plain Bulgur Pilaf Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
22.5g
· 86%
Protein
3.1g
· 12%
Fat
0.3g
· 2%
Fiber
3.8g
Plain Bulgur Pilaf Vitamins & Minerals
Vitamins
B3
1mg · 6% DV
B6
0.09mg · 5% DV
Biotin
1.5µg · 5% DV
Folate
18µg · 5% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
85mg · 12% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
Plain Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain 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 Plain Bulgur Pilaf Contain Allergens?
No known major allergens
Which Diets Is Plain 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
Plain Bulgur Pilaf Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
Foods Similar to Plain Bulgur Pilaf
Plain Bulgur Pilaf — Frequently Asked Questions
Why does plain bulgur pilaf often feel more filling than white rice?
Bulgur is less processed than white rice and keeps more of the grain’s structure, which can lead to steadier digestion. Its fibre content also helps many people feel satisfied for longer.
Is plain bulgur pilaf better before or after a workout?
It can work at either time depending on portion size and the rest of the meal. Before training, a simple serving is often easier to tolerate; after training, pairing it with a protein source makes the meal more balanced.
What can I add to plain bulgur pilaf for flavour without making it heavy?
Herbs and spices like mint, cumin, black pepper, parsley, or a squeeze of lemon work well. Onion, tomato, or peppers can also add flavour, though they change the final nutrition of the dish.
Why does bulgur pilaf turn mushy, and how can I prevent it?
Too much liquid, overcooking, and stirring too often can break down the grains. Using measured liquid, cooking gently, and letting it rest after cooking usually gives a fluffier texture.
Is it okay to eat plain bulgur pilaf at night?
Yes, there is no special rule against eating it in the evening. For a more satisfying dinner, it is often better paired with vegetables and a protein-rich food rather than eaten alone.
Can plain bulgur pilaf count as a full meal on its own?
It can provide the carbohydrate base of a meal, but on its own it may not be the most balanced option. Adding protein and vegetables makes it more complete.
How long does cooked plain bulgur pilaf keep in the fridge?
It usually keeps for about 3 to 4 days in a sealed container in the refrigerator. Do not leave it at room temperature for long, and reheat it thoroughly before eating.
Can plain bulgur pilaf be frozen?
Yes, it freezes well when portioned into airtight containers. The texture may soften slightly after thawing, but it is still usable for most meals.
Can bulgur pilaf cause bloating?
It can in some people, especially in large portions or if they are not used to higher-fibre grains. Starting with a moderate portion and eating it with enough fluid may help.
Who should be careful with plain bulgur pilaf?
Because bulgur is made from wheat, people with coeliac disease or gluten-related disorders should avoid it. Those with sensitive digestion may also prefer smaller portions and simpler pairings.
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Nutrition data compiled from USDA FoodData Central and scientific sources.