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Bulgur Pilaf with Caramelized Onion Calories
Fiber-rich grain dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur Pilaf with Caramelized Onion (180 g) has 266 calories. That works out to 148 calories per 100 g. It contains 42.8 g of carbs, 6.1 g of protein, 9.2 g of fat and 7.6 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Bulgur Pilaf with Caramelized Onion Nutrition Facts
Selected: 1 cup (medium) · 180 g
266
KCAL / 180G
Carbs
42.8g
· 16% DV
Protein
6.1g
· 12% DV
Fat
9.2g
· 12% 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 61% · Protein 9% · Fat 30%
Bulgur Pilaf with Caramelized Onion nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 266 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 42.8 g | 16% |
| Fiber | 7.6 g | 27% |
| Protein | 6.1 g | 12% |
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 Cup of Bulgur Pilaf with Caramelized Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 266 kcal |
| 1 tablespoon (small) | 15 g | 22 kcal |
| 100 g | 100 g | 148 kcal |
| 1 cup (small) | 120 g | 178 kcal |
| 1 serving (medium) | 150 g | 222 kcal |
| 1 cup (large) | 250 g | 370 kcal |
| 1 serving (large) | 250 g | 370 kcal |
| 1 serving (extra large) | 350 g | 518 kcal |
| 1 pack (large) | 400 g | 592 kcal |
Calculated from 148 calories per 100 g.
Frequently Asked Questions About Bulgur Pilaf with Caramelized Onion
How do you make Bulgur Pilaf with Caramelized Onion?
Bulgur Pilaf with Caramelized Onion is made by slowly cooking sliced onions until soft and browned, then simmering them with bulgur and hot liquid until the grains are tender. Let the pilaf rest covered after cooking so the texture settles.
What kind of bulgur should you use for Bulgur Pilaf with Caramelized Onion?
Coarse or pilaf-grade bulgur works best for Bulgur Pilaf with Caramelized Onion because it keeps a distinct, fluffy texture. Fine bulgur softens much faster and is usually better suited to dishes such as tabbouleh, so it may turn mushy in pilaf.
How do you keep Bulgur Pilaf with Caramelized Onion from getting mushy?
To keep Bulgur Pilaf with Caramelized Onion fluffy, use coarse bulgur and avoid adding more liquid than the recipe calls for. Simmer it gently, leave the lid on while it rests after cooking, and fluff the grains with a fork before serving.
Can you make Bulgur Pilaf with Caramelized Onion ahead of time?
Yes, Bulgur Pilaf with Caramelized Onion can be made ahead and refrigerated in a covered container once it has cooled. Reheat it thoroughly before serving; a splash of water helps restore moisture if the bulgur has dried out.
What goes well with Bulgur Pilaf with Caramelized Onion?
Bulgur Pilaf with Caramelized Onion pairs well with grilled vegetables, roast chicken, beans, or a crisp salad. Yogurt or a lemony sauce also balances the onions’ sweetness and makes the pilaf an easy side for a Mediterranean-style meal.
Can you freeze Bulgur Pilaf with Caramelized Onion?
Yes, Bulgur Pilaf with Caramelized Onion freezes well in airtight, portion-sized containers. Thaw it in the refrigerator and reheat it with a little water; the bulgur may be softer after freezing, but the caramelized onion flavor remains.
Are caramelized onions cooked into Bulgur Pilaf with Caramelized Onion or served on top?
Either method works for Bulgur Pilaf with Caramelized Onion. Stirring some onions into the bulgur distributes their sweetness throughout, while reserving a portion for the top gives the dish a more pronounced onion flavor and a contrasting texture.
Can you make Bulgur Pilaf with Caramelized Onion without adding sugar?
Yes, Bulgur Pilaf with Caramelized Onion does not need added sugar. Slowly cooking the onions over low heat brings out their natural sweetness; rushing them over high heat can burn them before they develop a mellow, browned flavor.
Is Bulgur Pilaf with Caramelized Onion a healthy meal?
Bulgur Pilaf with Caramelized Onion can fit into a balanced meal: bulgur provides fiber, while vegetables or a protein-rich side can round out the plate. The amount of oil used during cooking affects the dish’s overall richness.
What is the difference between Bulgur Pilaf with Caramelized Onion and rice pilaf?
Bulgur Pilaf with Caramelized Onion uses cracked wheat rather than rice, so it has a nuttier flavor and a pleasantly chewy texture. The caramelized onion adds sweetness; rice pilaf is usually milder unless its recipe includes similar browned onions.
Bulgur Pilaf with Caramelized Onion Vitamins & Minerals
Vitamins
B3
2.25mg · 14% DV
B6
0.22mg · 13% DV
B1
0.14mg · 12% DV
Vitamin E
1.26mg · 8% DV
Minerals
Manganese
1.17mg · 51% DV
Copper
0.23mg · 26% DV
Phosphorus
130mg · 19% DV
Magnesium
61mg · 15% DV
Sodium
324mg · 14% DV
Potassium ⭐
238mg · 7% DV
Bulgur Pilaf with Caramelized Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Pilaf with Caramelized Onion
To burn the 266 calories in 1 cup (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 Caramelized Onion?
Bulgur Pilaf with Caramelized Onion is a home-style pilaf built around bulgur wheat and onions cooked slowly until soft, browned and sweet. Bulgur pilaf is common in Turkish cooking, and the onion-rich version may also include tomato or pepper paste, depending on the household and region.
The grains stay pleasantly chewy, while the onions bring a mellow sweetness and a lightly toasted flavour. Serve it warm as a side for vegetables, beans or grilled foods, or make it the centre of a simple meal with yoghurt or a salad. It is a fibre-rich grain dish, with 4.2 g of fibre per 100 g. For a lighter version, use a modest amount of oil and let the onions soften slowly rather than adding more fat.
How Nutritious Is Bulgur Pilaf with Caramelized Onion?
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 Caramelized Onion 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 Caramelized Onion Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur Pilaf with Caramelized Onion 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 Caramelized Onion Fat Profile
SATURATED
1.17g
MONOUNSATURATED
5.13g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 41.4:1
Above the ideal 4:1 (41.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.