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Bulgur Pilaf with Chickpeas and Corn Calories
Source of fiber, plant protein, and complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur Pilaf with Chickpeas and Corn (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 47.5 g of carbs, 9.2 g of protein, 7.4 g of fat and 8.5 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Bulgur Pilaf with Chickpeas and Corn Nutrition Facts
Selected: 1 cup (medium) · 180 g
277
KCAL / 180G
Carbs
47.5g
· 17% DV
Protein
9.2g
· 18% DV
Fat
7.4g
· 9% DV
Fiber
8.5g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 13% · Fat 22%
Bulgur Pilaf with Chickpeas and Corn nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 297 mg | 13% |
| Total carbohydrate | 47.5 g | 17% |
| Fiber | 8.5 g | 30% |
| 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.
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How Many Calories in 1 Cup of Bulgur Pilaf with Chickpeas and Corn?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 277 kcal |
| 1 tablespoon (medium) | 15 g | 23 kcal |
| 1 ounce (small) | 28 g | 43 kcal |
| ½ cup (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (small) | 150 g | 231 kcal |
| 1 serving (large) | 220 g | 339 kcal |
| 1.5 cup (large) | 270 g | 416 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Bulgur Pilaf with Chickpeas and Corn
How do you make bulgur pilaf with chickpeas and corn?
Bulgur pilaf with chickpeas and corn is made by sautéing onion, adding bulgur and hot liquid, then folding in cooked chickpeas and corn. Let it cook until the bulgur is tender and the liquid is absorbed, then rest it covered before serving.
What kind of bulgur is best for bulgur pilaf with chickpeas and corn?
Coarse bulgur, often labeled pilaf bulgur, works best for bulgur pilaf with chickpeas and corn. Its grains stay separate more easily than fine bulgur, which can become soft and porridge-like in a pilaf.
Can you use canned chickpeas in bulgur pilaf with chickpeas and corn?
Yes, canned chickpeas work well in bulgur pilaf with chickpeas and corn. Drain and rinse them, then add them near the end of cooking so they heat through without breaking apart or becoming mushy.
Can you make bulgur pilaf with chickpeas and corn in a rice cooker?
Yes, bulgur pilaf with chickpeas and corn can be made in a rice cooker with a grain or pilaf setting. Add the bulgur and cooking liquid first, then stir in cooked chickpeas and corn near the end so they retain their texture.
How do you keep bulgur pilaf with chickpeas and corn from getting mushy?
To keep bulgur pilaf with chickpeas and corn from getting mushy, use coarse bulgur, avoid excess liquid, and do not stir it repeatedly while it cooks. Once the liquid is absorbed, leave it covered to finish steaming rather than continuing to cook it.
Should you rinse bulgur before making bulgur pilaf with chickpeas and corn?
Usually, you do not need to rinse bulgur before making bulgur pilaf with chickpeas and corn. If it looks dusty, rinse it briefly and drain it very well; extra water clinging to the grains can affect the pilaf’s texture.
Is bulgur pilaf with chickpeas and corn good for meal prep?
Yes, bulgur pilaf with chickpeas and corn works well for meal prep because the cooked grains and chickpeas make a substantial base for lunches. Cool it promptly, refrigerate it in a sealed container, and reheat only the portion you plan to eat.
Can you freeze bulgur pilaf with chickpeas and corn?
Yes, bulgur pilaf with chickpeas and corn can be frozen in an airtight container once cooled. Thaw it in the refrigerator and reheat it with a small splash of water; the corn and bulgur may be softer after freezing.
What goes well with bulgur pilaf with chickpeas and corn?
Bulgur pilaf with chickpeas and corn pairs well with plain yogurt, cucumber salad, or grilled vegetables. For a larger dinner, serve it alongside grilled chicken or fish; for a plant-based meal, add a crisp salad or roasted vegetables.
Can you make bulgur pilaf with chickpeas and corn without tomato paste?
Yes, bulgur pilaf with chickpeas and corn can be made without tomato paste. Sautéed onion, black pepper, cumin, or herbs give it flavor without tomato; adding the corn toward the end helps preserve its sweetness and texture.
Bulgur Pilaf with Chickpeas and Corn Vitamins & Minerals
Vitamins
B6
0.29mg · 17% DV
Folate
61.2µg · 15% DV
B1
0.18mg · 15% DV
B3
2.07mg · 13% DV
Minerals
Manganese
1.13mg · 49% DV
Copper
0.29mg · 32% DV
Phosphorus
187mg · 27% DV
Magnesium
77mg · 18% DV
Sodium
297mg · 13% DV
Potassium ⭐
329mg · 10% DV
Bulgur Pilaf with Chickpeas and Corn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Pilaf with Chickpeas and Corn
To burn the 277 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 Chickpeas and Corn?
Bulgur pilaf with chickpeas and corn brings cracked wheat together with tender chickpeas and sweet kernels, cooked pilaf-style. It is a home-style combination rather than a single fixed recipe, and may be seasoned with onion and spices.
In Turkey, it is served warm as a side or as a satisfying meat-free meal. The grains stay pleasantly distinct, while chickpeas add a soft, hearty bite and corn a little sweetness. It provides fibre, plant protein and complex carbohydrates. Pair it with a fresh salad or pickles, or serve it alongside other dishes; for a lighter version, use oil sparingly.
How Nutritious Is Bulgur Pilaf with Chickpeas and Corn?
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 Chickpeas and Corn 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 Chickpeas and Corn Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur Pilaf with Chickpeas and Corn 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 Chickpeas and Corn Fat Profile
SATURATED
0.9g
MONOUNSATURATED
4.14g
POLYUNSATURATED
1.4g
Omega 6:3 ratio 26:1
Above the ideal 4:1 (26:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.