1 serving (medium) of Bulgur Pilaf with Orzo (150 g) has 218 calories. That works out to 145 calories per 100 g. It contains 43.1 g of carbs, 6.3 g of protein, 3.2 g of fat and 5.6 g of fiber. Its 1 mg of Manganese covers 42% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur Pilaf with Orzo?

Bulgur Pilaf with Orzo is a Turkish home-style pilaf made by cooking bulgur wheat with small pasta, often toasted first for a deeper, nutty flavour. Recipes vary: some use rice-shaped orzo, while others use thin vermicelli, and the seasoning may be as simple as broth and a little onion.

The grains should be fluffy and separate, with tender pasta pieces and a lightly toasted aroma. In Turkey it is commonly served alongside stews, beans, grilled foods or vegetables, often with yogurt; it also works as a filling side for everyday meals elsewhere. It offers fibre and complex carbohydrates. For a lighter plate, use a modest amount of oil and pair it with fresh salad or vegetables.

Bulgur Pilaf with Orzo Nutrition Facts

Selected: 100 g

145

KCAL / 100G

Carbs

28.7g

· 10% DV

Protein

4.2g

· 8% DV

Fat

2.1g

· 3% DV

Fiber

3.7g

· 13% DV

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

Calories come from: Carbs 76% · Protein 11% · Fat 13%

Bulgur Pilaf with Orzo Vitamins & Minerals

Vitamins

2.1mg · 13% DV

0.13mg · 11% DV

0.18mg · 11% DV

0.35mg · 7% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

85mg · 12% DV

Zinc

1mg · 9% DV

Magnesium

32mg · 8% DV

How Nutritious Is Bulgur Pilaf with Orzo?

Nutrient density

Medium

45/ 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

Medium

50/ 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 Orzo Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Bulgur Pilaf with Orzo

To burn the 145 calories in 100 g:

🚶

36min

Walking (5 km/h)

🏃

15min

Running (8 km/h)

🚴

20min

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 Orzo 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 Orzo Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bulgur Pilaf with Orzo 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 Orzo Fat Profile

SATURATED

0.32g

MONOUNSATURATED

0.38g

POLYUNSATURATED

0.52g

⚖️

Omega 6:3 ratio 22.5:1

Above the ideal 4:1 (22.5:1).

Compare Bulgur Pilaf with Orzo

🍚vs🍚

Bulgur Pilaf with Orzo vs Bulgur Pilaf25 kcal more per 100 g

→🍚vs🍝

Bulgur Pilaf with Orzo vs Whole wheat pasta21 kcal more per 100 g

→🍚vs🥖

Bulgur Pilaf with Orzo vs Breadstick265 kcal fewer per 100 g

→🍚vs🥯

Bulgur Pilaf with Orzo vs Simit195 kcal fewer per 100 g

→

Foods Similar to Bulgur Pilaf with Orzo

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

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340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Bulgur Pilaf with Orzo

What is Bulgur Pilaf with Orzo?

Bulgur Pilaf with Orzo is a Turkish-style side dish made by cooking bulgur with small pasta pieces, usually toasted before the liquid is added. It may also include onion, butter or oil, and tomato paste, depending on the recipe.

How do you make Bulgur Pilaf with Orzo?

Bulgur Pilaf with Orzo is made by toasting the orzo in oil, stirring in bulgur, then adding hot broth or water and cooking until absorbed. Let it rest covered after cooking so the grains settle and separate more easily.

What kind of bulgur is best for Bulgur Pilaf with Orzo?

Coarse, pilaf-style bulgur is best for Bulgur Pilaf with Orzo because it holds its shape during cooking. Fine bulgur softens much faster and is usually intended for dishes such as tabbouleh or kibbeh rather than a fluffy pilaf.

Can you use vermicelli instead of orzo in Bulgur Pilaf with Orzo?

Yes, you can use broken vermicelli instead of orzo in Bulgur Pilaf with Orzo. Vermicelli is thinner and browns quickly, so toast it carefully and add the bulgur and cooking liquid before it gets too dark.

How much liquid does Bulgur Pilaf with Orzo need?

Bulgur Pilaf with Orzo needs enough liquid for the bulgur to absorb as it cooks, but the precise amount varies with the bulgur and the recipe. Follow the package directions for pilaf-style bulgur and use hot liquid for more even cooking.

Why does Bulgur Pilaf with Orzo turn mushy?

Bulgur Pilaf with Orzo usually turns mushy when it has too much liquid, is cooked too long, or is made with fine bulgur. Use coarse pilaf bulgur, follow its package directions, and avoid stirring repeatedly while it cooks.

What do you serve with Bulgur Pilaf with Orzo?

Bulgur Pilaf with Orzo goes well with grilled meat or chicken, beans, yogurt, and fresh salad. In Turkish meals it is often served as a side alongside a stew or other saucy main dish.

Can you make Bulgur Pilaf with Orzo ahead of time?

Yes, Bulgur Pilaf with Orzo can be cooked ahead and kept covered in the refrigerator for about 3–4 days. Cool it promptly and store it in an airtight container; reheat only the portion you plan to eat.

Can you freeze Bulgur Pilaf with Orzo?

Yes, Bulgur Pilaf with Orzo freezes well in airtight, meal-sized portions. Let it cool before freezing, then thaw it in the refrigerator and reheat with a small splash of water, since the grains may be softer after thawing.

How do you reheat Bulgur Pilaf with Orzo without drying it out?

Reheat Bulgur Pilaf with Orzo on the stovetop over low heat with a little water and the lid on. You can also microwave it covered, stirring partway through; the added moisture helps keep the bulgur from drying out.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026