1 cup (medium) of Bulgur pilaf with cowpeas and beans (180 g) has 256 calories. That works out to 142 calories per 100 g. It contains 44.3 g of carbs, 9.2 g of protein, 5.6 g of fat and 9.5 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.

Bulgur pilaf with cowpeas and beans Nutrition Facts

Selected: 100 g

142

KCAL / 100G

Carbs

24.6g

· 9% DV

Protein

5.1g

· 10% DV

Fat

3.1g

· 4% DV

Fiber

5.3g

· 19% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 67% · Protein 14% · Fat 19%

Bulgur pilaf with cowpeas and beans Vitamins & Minerals

Vitamins

Folate

42µg · 11% DV

0.1mg · 8% DV

1.15mg · 7% DV

0.12mg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

108mg · 15% DV

Magnesium

42mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Bulgur pilaf with cowpeas and beans?

Nutrient density

High

66/ 100

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

High

60/ 100

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.

Bulgur pilaf with cowpeas and beans Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bulgur pilaf with cowpeas and beans

To burn the 142 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

17min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bulgur pilaf with cowpeas and beans 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 cowpeas and beans Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bulgur pilaf with cowpeas and beans Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Bulgur pilaf with cowpeas and beans Fat Profile

SATURATED

0.38g

MONOUNSATURATED

1.42g

POLYUNSATURATED

0.77g

⚖️

Omega 6:3 ratio 17.5:1

Above the ideal 4:1 (17.5:1).

Compare Bulgur pilaf with cowpeas and beans

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Bulgur pilaf with cowpeas and beans vs Bulgur Pilaf22 kcal more per 100 g

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Bulgur pilaf with cowpeas and beans vs Whole wheat pasta18 kcal more per 100 g

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Bulgur pilaf with cowpeas and beans vs Breadstick268 kcal fewer per 100 g

→🍚vs🥯

Bulgur pilaf with cowpeas and beans vs Simit198 kcal fewer per 100 g

→

Foods Similar to Bulgur pilaf with cowpeas and beans

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026