Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍚
Bulgur Pilaf with Cheese and Vegetables Calories
Source of fiber and protein
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 Cheese and Vegetables (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 38.5 g of carbs, 9.2 g of protein, 8.1 g of fat and 7.4 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Bulgur Pilaf with Cheese and Vegetables Nutrition Facts
Selected: 1 serving (medium) · 180 g
257
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
9.2g
· 18% DV
Fat
8.1g
· 10% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 14% · Fat 28%
Bulgur Pilaf with Cheese and Vegetables nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.05 g | |
| Sodium | 436 mg | 19% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 7.4 g | 26% |
| Protein | 9.2 g | 18% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Bulgur Pilaf with Cheese and Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 257 kcal |
| 1 tablespoon (small) | 18 g | 26 kcal |
| 100 g | 100 g | 143 kcal |
| 1 cup (small) | 140 g | 200 kcal |
| 1 cup (large) | 220 g | 315 kcal |
| 1 serving (large) | 280 g | 400 kcal |
| 1 pack (jumbo) | 350 g | 501 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Bulgur Pilaf with Cheese and Vegetables
What goes into Bulgur Pilaf with Cheese and Vegetables?
Bulgur Pilaf with Cheese and Vegetables combines bulgur, vegetables, cooking liquid, and cheese. Common additions include onion, peppers, zucchini, tomatoes, or carrots, though the exact vegetables vary. Choose a cheese that suits the texture you want, from crumbly to melted and stretchy.
How do you cook Bulgur Pilaf with Cheese and Vegetables?
Cook Bulgur Pilaf with Cheese and Vegetables by sautéing the vegetables, stirring in coarse bulgur, and simmering everything in stock or water until tender. Take the pan off the heat before folding in the cheese, then let the pilaf sit briefly so the grains settle.
How is Bulgur Pilaf with Cheese and Vegetables different from plain bulgur pilaf?
Bulgur Pilaf with Cheese and Vegetables adds vegetables and cheese to the grain-based pilaf, making it a more varied, savory dish than plain bulgur pilaf. The cheese also changes the finish: it can add creaminess or salty, crumbly bites depending on the type used.
Which cheese works best in Bulgur Pilaf with Cheese and Vegetables?
A cheese that keeps its flavor after heating works well in Bulgur Pilaf with Cheese and Vegetables. Feta-style cheese gives a salty, crumbly contrast, while cheddar or mozzarella melts more fully. Taste before adding extra salt, since many cheeses are already salty.
Can you change the vegetables in Bulgur Pilaf with Cheese and Vegetables?
Yes, you can vary the vegetables in Bulgur Pilaf with Cheese and Vegetables to suit the season or what you have on hand. Use vegetables that cook in a similar time, or sauté firmer ones first. Drain watery vegetables so they do not make the pilaf soggy.
How do you keep Bulgur Pilaf with Cheese and Vegetables from turning mushy?
Use coarse, pilaf-style bulgur and avoid adding more liquid than it can absorb to keep Bulgur Pilaf with Cheese and Vegetables from turning mushy. Simmer gently with the lid on, then let it rest off the heat instead of stirring repeatedly while it cooks.
When should you add cheese to Bulgur Pilaf with Cheese and Vegetables?
Add the cheese to Bulgur Pilaf with Cheese and Vegetables after the bulgur has finished cooking. Stir it in off the heat for a creamy result, or scatter it over the top and cover the pan briefly if you want it to soften without disappearing into the pilaf.
What should you serve with Bulgur Pilaf with Cheese and Vegetables?
Serve Bulgur Pilaf with Cheese and Vegetables with a crisp salad, plain yogurt, or a simple soup. Those sides balance the warm, savory pilaf without competing with its vegetables and cheese. It also works as a standalone meat-free lunch or dinner.
Can Bulgur Pilaf with Cheese and Vegetables be made ahead for meal prep?
Yes, Bulgur Pilaf with Cheese and Vegetables can be prepared ahead and portioned for later meals. For the best texture, cook the bulgur and vegetables first, then add the cheese when reheating or just before serving. Refrigerate promptly in a covered container.
Can you freeze Bulgur Pilaf with Cheese and Vegetables?
Yes, Bulgur Pilaf with Cheese and Vegetables can be frozen in airtight, meal-sized portions. The vegetables may soften and the cheese may become grainier after thawing, so the texture will not be quite the same as freshly cooked. Thaw it in the refrigerator and reheat thoroughly.
Bulgur Pilaf with Cheese and Vegetables Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
B3
2.61mg · 16% DV
B6
0.27mg · 16% DV
B12
0.34µg · 14% DV
Minerals
Manganese
1.28mg · 56% DV
Phosphorus
212mg · 30% DV
Copper
0.25mg · 28% DV
Selenium
11µg · 20% DV
Sodium
436mg · 19% DV
Potassium ⭐
284mg · 8% DV
Bulgur Pilaf with Cheese and Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Pilaf with Cheese and Vegetables
To burn the 257 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 Cheese and Vegetables?
Bulgur Pilaf with Cheese and Vegetables is a Turkish-style home-cooked pilaf made by simmering bulgur with vegetables and cheese. The vegetables add colour and softness, while the cheese brings a savoury, creamy note; the exact flavour depends on the vegetables and cheese used.
Serve it warm as a satisfying lunch or dinner, either on its own or alongside yoghurt or a crisp salad. In Turkey, it fits naturally into everyday home meals, and leftovers can be reheated for another serving. Bulgur contributes fibre and protein: a 100 g portion contains 4.1 g of fibre. For a lighter plate, use a modest amount of cheese and cooking oil, or add extra vegetables.
How Nutritious Is Bulgur Pilaf with Cheese and Vegetables?
Nutrient density
High
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 Cheese and Vegetables 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 Cheese and Vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur Pilaf with Cheese and Vegetables Good For?
Vegan
— Not 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 Cheese and Vegetables Fat Profile
SATURATED
2.61g
MONOUNSATURATED
3.08g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
Compare Bulgur Pilaf with Cheese and Vegetables
Foods Similar to Bulgur Pilaf with Cheese and Vegetables
Have another question about Bulgur Pilaf with Cheese and Vegetables?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.