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Bulgur pilaf with liver Calories
Rich in iron and protein, traditional Turkish pilaf
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 liver (180 g) has 279 calories. That works out to 155 calories per 100 g. It contains 40.5 g of carbs, 14.8 g of protein, 6.7 g of fat and 5.6 g of fiber. Its 3.8 µg of B12 covers 158% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Bulgur pilaf with liver Nutrition Facts
Selected: 1 serving (medium) · 180 g
279
KCAL / 180G
Carbs
40.5g
· 15% DV
Protein
14.8g
· 30% DV
Fat
6.7g
· 9% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 21% · Fat 21%
Bulgur pilaf with liver nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 279 kcal | |
| Total fat | 6.7 g | 9% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0.02 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 40.5 g | 15% |
| Fiber | 5.6 g | 20% |
| Protein | 14.8 g | 30% |
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 Serving of Bulgur pilaf with liver?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 279 kcal |
| 1 piece (small) | 80 g | 124 kcal |
| 100 g | 100 g | 155 kcal |
| 1 serving (small) | 120 g | 186 kcal |
| 1 piece (medium) | 150 g | 233 kcal |
| 1 cup (medium) | 160 g | 248 kcal |
| 1 piece (large) | 220 g | 341 kcal |
| 1 serving (large) | 250 g | 388 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Bulgur pilaf with liver
How do you make bulgur pilaf with liver?
Bulgur pilaf with liver is made by browning liver with onion and seasonings, then cooking it with bulgur and liquid. For tender liver, brown it briefly and avoid simmering it throughout the whole bulgur-cooking time.
What kind of liver is used in bulgur pilaf with liver?
Bulgur pilaf with liver is commonly made with lamb or beef liver. Lamb liver has a stronger, more distinctive flavor, while beef liver is milder and firmer; either works when cut into small, even pieces.
How do you keep the liver tender in bulgur pilaf with liver?
Keep the liver tender in bulgur pilaf with liver by cooking it quickly over fairly high heat rather than simmering it for a long time. You can cook it separately and fold it into the finished pilaf just before serving.
Which bulgur should you use for bulgur pilaf with liver?
Use coarse or medium-coarse bulgur for bulgur pilaf with liver. Its larger grains hold their shape as they cook and pair well with the liver; fine bulgur softens much faster and can make the dish mushy.
What spices go into bulgur pilaf with liver?
Bulgur pilaf with liver is often seasoned with black pepper, cumin, and paprika, along with onion. Recipes vary, so add warm spices modestly at first; they should complement the liver rather than cover its flavor.
What do you serve with bulgur pilaf with liver?
Serve bulgur pilaf with liver with a crisp salad, plain yogurt, or a cooling cucumber-yogurt side. Their freshness balances the savory liver and bulgur, making an additional rich side dish unnecessary.
Can you make bulgur pilaf with liver ahead of time?
Yes, you can prepare bulgur pilaf with liver ahead, but the liver is most tender when cooked close to serving. For the best texture, cook the bulgur in advance and add freshly cooked liver when you reheat the pilaf.
How should you store leftover bulgur pilaf with liver?
Store leftover bulgur pilaf with liver in a covered container in the refrigerator once it has cooled. Reheat only the portion you plan to eat, adding a splash of water so the bulgur loosens without drying out.
Can you freeze bulgur pilaf with liver?
Yes, bulgur pilaf with liver can be frozen in an airtight container, though the bulgur may soften and the liver may become firmer after thawing. Cool it promptly, thaw it in the refrigerator, and reheat it until hot throughout.
Is bulgur pilaf with liver safe to eat during pregnancy?
Bulgur pilaf with liver is not an ideal regular pregnancy meal because liver can contain high amounts of preformed vitamin A. Pregnancy guidance varies with the amount and type of liver, so ask your clinician about your own diet.
Bulgur pilaf with liver Vitamins & Minerals
Vitamins
B12
3.78µg · 158% DV
Vitamin A
576µg · 64% DV
B5
1.53mg · 31% DV
B2
0.38mg · 29% DV
Minerals
Iron
8.64mg · 48% DV
Selenium
23µg · 42% DV
Copper
0.32mg · 36% DV
Phosphorus
198mg · 28% DV
Sodium
324mg · 14% DV
Potassium ⭐
396mg · 12% DV
Bulgur pilaf with liver Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur pilaf with liver
To burn the 279 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 liver?
Bulgur pilaf with liver is a traditional Turkish home-style dish made by cooking bulgur with pieces of liver, usually alongside onion and sometimes pepper. The ingredients simmer together so the bulgur takes on the liver’s savoury flavour; the exact seasoning and choice of liver vary from kitchen to kitchen.
The result is hearty and savoury, with a pleasantly firm, nutty grain and tender pieces of liver. In Turkey it is commonly served as a lunch or dinner main, often with a fresh salad, yoghurt or ayran. Bulgur contributes carbohydrates and fibre, while liver makes the dish a source of protein and iron. For a lighter meal, use a modest amount of oil and serve it with plenty of salad.
How Nutritious Is Bulgur pilaf with liver?
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 liver 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 liver Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf with liver 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 liver Fat Profile
SATURATED
1.98g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.81g
Omega 6:3 ratio 4.1:1
Above the ideal 4:1 (4.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.