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Bulgur Pilaf with Beetroot Calories
Colorful, fiber-rich pilaf made with bulgur, beetroot, olive oil, and spices.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur Pilaf with Beetroot (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 40.5 g of carbs, 5.6 g of protein, 3.8 g of fat and 7.6 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Bulgur Pilaf with Beetroot Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
5.6g
· 11% DV
Fat
3.8g
· 5% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 10% · Fat 16%
Bulgur Pilaf with Beetroot nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 153 mg | 7% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 7.6 g | 27% |
| Protein | 5.6 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 1 Serving of Bulgur Pilaf with Beetroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 cup (medium) | 160 g | 192 kcal |
| 1 piece (large) | 200 g | 240 kcal |
| 1 cup (large) | 240 g | 288 kcal |
| 1 serving (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Bulgur Pilaf with Beetroot
How do you make bulgur pilaf with beetroot?
Bulgur pilaf with beetroot is made by sautéing onion and grated or diced beetroot, then simmering them with bulgur and hot liquid until tender. Adjust the liquid and cooking time to the type of bulgur, since fine and coarse grains cook differently.
What ingredients go into bulgur pilaf with beetroot?
Bulgur pilaf with beetroot typically combines bulgur, beetroot, olive oil, and spices. Onion and garlic add savoury depth, while cumin, black pepper, or chilli work well. Fresh herbs or a little lemon can brighten the finished dish.
Can you use cooked beetroot in bulgur pilaf with beetroot?
Yes, cooked beetroot works in bulgur pilaf with beetroot. Add it near the end of cooking so it warms through without becoming mushy; raw grated beetroot can instead cook alongside the bulgur and colour the whole dish.
Why does bulgur pilaf with beetroot turn pink or red?
Bulgur pilaf with beetroot turns pink or red because beetroot releases its natural pigments into the cooking liquid. Grated beetroot spreads the colour more evenly, while diced pieces leave more distinct flecks; adding lemon can shift the shade slightly.
Is bulgur pilaf with beetroot a traditional Turkish dish?
Bulgur pilaf with beetroot is best understood as a variation on Turkey’s broader tradition of bulgur pilafs, rather than a dish with one universally established recipe. Ingredients and seasoning vary between home cooks, and there is no single standard origin for this version.
What type of bulgur is best for bulgur pilaf with beetroot?
Coarse or pilaf-grade bulgur is usually best for bulgur pilaf with beetroot because the grains stay distinct after cooking. Fine bulgur softens much faster, so use less cooking time and liquid than you would for a coarse-grain version.
What can you serve with bulgur pilaf with beetroot?
Bulgur pilaf with beetroot pairs well with plain yogurt, a crisp salad, grilled fish, or roasted vegetables. Chickpeas make it a more substantial plant-based meal, while a squeeze of lemon balances the beetroot’s earthy sweetness.
How long does bulgur pilaf with beetroot last in the fridge?
Bulgur pilaf with beetroot keeps for about 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and reheat only the portion you plan to eat until it is steaming hot throughout.
Can you freeze bulgur pilaf with beetroot?
Yes, bulgur pilaf with beetroot freezes well. Let it cool, portion it into airtight containers, and thaw it in the refrigerator before reheating. The grains may soften slightly after thawing, so a splash of water helps restore moisture.
Can bulgur pilaf with beetroot be made without onion?
Yes, you can make bulgur pilaf with beetroot without onion. Sauté garlic, cumin, or other spices in olive oil to build flavour, then add the beetroot and bulgur; fresh herbs and lemon can bring extra brightness at the end.
Bulgur Pilaf with Beetroot Vitamins & Minerals
Vitamins
B3
2.16mg · 14% DV
B5
0.54mg · 11% DV
B1
0.13mg · 11% DV
Biotin
2.7µg · 9% DV
Minerals
Manganese
0.54mg · 23% DV
Copper
0.16mg · 18% DV
Phosphorus
86mg · 12% DV
Zinc
1.08mg · 10% DV
Sodium
153mg · 7% DV
Potassium ⭐
216mg · 6% DV
Bulgur Pilaf with Beetroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Pilaf with Beetroot
To burn the 216 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 Pilaf with Beetroot?
Bulgur Pilaf with Beetroot is a Turkish-style take on bulgur pilaf, made by cooking cracked wheat with beetroot, olive oil and spices. The grains take on the beetroot’s vivid colour and earthy sweetness, while remaining pleasantly chewy when cooked just until tender.
It works as a side dish or a light lunch, and can be served warm alongside vegetables, grilled fish or a spoonful of yoghurt. Bulgur gives it a satisfying, fibre-rich character: it provides 4.2 g of fibre per 100 g. Pair it with a crisp salad for a fresher meal, or use a modest amount of oil if you prefer a lighter pilaf.
How Nutritious Is Bulgur Pilaf with Beetroot?
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 Pilaf with Beetroot 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 with Beetroot Contain Allergens?
No known major allergens
Which Diets Is Bulgur Pilaf with Beetroot 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 with Beetroot Fat Profile
SATURATED
0.54g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 12.6:1
Above the ideal 4:1 (12.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.