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Bulgur pilaf with duck broth Calories
Bulgur pilaf cooked with duck broth; rich in protein, B vitamins, and minerals.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur pilaf with duck broth (180 g) has 234 calories. That works out to 130 calories per 100 g. It contains 40.5 g of carbs, 8.6 g of protein, 4 g of fat and 5.8 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Bulgur pilaf with duck broth Nutrition Facts
Selected: 1 cup (medium) · 180 g
234
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
8.6g
· 17% DV
Fat
4g
· 5% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 15% · Fat 15%
Bulgur pilaf with duck broth nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 234 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 5.8 g | 21% |
| Protein | 8.6 g | 17% |
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 duck broth?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 234 kcal |
| 2 tablespoon (medium) | 40 g | 52 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 serving (small) | 150 g | 195 kcal |
| 1 piece (large) | 200 g | 260 kcal |
| 1 serving (large) | 250 g | 325 kcal |
| 1 bottle (jumbo) | 300 g | 390 kcal |
| 1 pack (jumbo) | 500 g | 650 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Bulgur pilaf with duck broth
How do you make bulgur pilaf with duck broth?
To make bulgur pilaf with duck broth, sauté onion, stir in coarse bulgur, then add hot, strained duck broth. Cover and cook gently until the grains are tender and the liquid is absorbed. Let the pilaf rest briefly before fluffing it with a fork.
Can you use duck broth instead of chicken stock in bulgur pilaf?
Yes, duck broth can replace chicken stock in bulgur pilaf. It gives the grains a richer, more savory flavor, so use well-strained broth and skim off excess fat first if you want a cleaner, less heavy-tasting result.
What kind of bulgur works best for bulgur pilaf with duck broth?
Coarse or medium-grain bulgur works best for bulgur pilaf with duck broth because it stays distinct as it cooks. Fine bulgur softens much faster and is more likely to turn mushy in a pilaf-style preparation.
Why is my bulgur pilaf with duck broth mushy?
Bulgur pilaf with duck broth usually turns mushy when it has too much liquid, uses fine bulgur, or is stirred repeatedly while cooking. Follow the liquid guidance for your bulgur, keep the pot covered, and let the grains absorb the broth undisturbed.
Should you skim the fat from duck broth for bulgur pilaf?
Skimming the fat is useful if you want bulgur pilaf with duck broth to taste lighter and less greasy. Duck broth can carry substantial fat, which may coat the grains; leave a little in for flavor, but remove the excess before cooking.
What herbs and spices go well in bulgur pilaf with duck broth?
Thyme, black pepper, bay leaf, and parsley pair well with bulgur pilaf with duck broth without overpowering its savory flavor. Add woody herbs while the broth simmers, then finish the cooked pilaf with chopped parsley or a little lemon zest.
What should you serve with bulgur pilaf with duck broth?
Serve bulgur pilaf with duck broth alongside roasted vegetables, a crisp green salad, or a simple yogurt sauce. These lighter, fresh sides balance the broth’s richness; it also works as a grain side for roast duck or other roasted meats.
Can you make bulgur pilaf with duck broth from leftover roast duck?
Yes, leftover roast duck can provide the bones and pan juices for bulgur pilaf with duck broth. Simmer the bones with water and aromatics, strain the liquid, and taste before adding salt because roasting juices may already be seasoned.
How long does bulgur pilaf with duck broth keep in the fridge?
Bulgur pilaf with duck broth keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Discard it if it develops an unusual smell, slimy texture, or visible mold, and avoid leaving it at room temperature for an extended time.
Can you freeze bulgur pilaf with duck broth?
Yes, bulgur pilaf with duck broth freezes well in airtight, meal-sized containers. The grains may soften slightly after thawing, so reheat the pilaf gently with a splash of water and fluff it to restore a more separate texture.
Bulgur pilaf with duck broth Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
B6
0.29mg · 17% DV
B12
0.36µg · 15% DV
B3
2.16mg · 14% DV
Minerals
Manganese
1.17mg · 51% DV
Copper
0.23mg · 26% DV
Phosphorus
117mg · 17% DV
Magnesium
58mg · 14% DV
Sodium
198mg · 9% DV
Potassium ⭐
171mg · 5% DV
Bulgur pilaf with duck broth Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur pilaf with duck broth
To burn the 234 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 duck broth?
Bulgur pilaf with duck broth is a Turkish-style pilaf made by simmering bulgur in broth from duck. It brings together bulgur, a staple grain in Turkish and wider Anatolian cooking, and the savory depth of duck broth. At home, the grains are often briefly cooked with onion before the liquid is added, though the exact preparation varies.
The bulgur should be tender but distinct, with the broth lending a rich, meaty flavor. Serve it warm alongside roasted or grilled vegetables, or as a substantial side for a meat-based meal. It provides fibre as well as some protein; pair it with a fresh salad or greens for a more balanced plate. If you want a lighter pilaf, use only a little oil when cooking the grains.
How Nutritious Is Bulgur pilaf with duck broth?
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 duck broth 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 duck broth Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf with duck broth Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 duck broth Fat Profile
SATURATED
1.08g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.