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Bulgur Pilaf with Potatoes and Beans Calories

A hearty pilaf made with bulgur, potatoes, and beans, providing fiber and plant protein.

CALORIES · 100 G

131kcal

GI

50medium

POTASSIUM · 100 G

185mg

FIBER · 100 G

4.1g

Quick answer

1 cup (medium) of Bulgur Pilaf with Potatoes and Beans (200 g) has 262 calories. That works out to 131 calories per 100 g. It contains 46.4 g of carbs, 8.2 g of protein, 4.8 g of fat and 8.2 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

Bulgur Pilaf with Potatoes and Beans Nutrition Facts

Selected: 1 cup (medium) · 200 g

262

KCAL / 200G

Carbs

46.4g

· 17% DV

Protein

8.2g

· 16% DV

Fat

4.8g

· 6% DV

Fiber

8.2g

· 29% DV

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

Calories come from: Carbs 71% · Protein 13% · Fat 16%

Bulgur Pilaf with Potatoes and Beans nutrition facts table · 1 cup (medium) (200 g)

NutrientAmount% DV
Calories262 kcal
Total fat4.8 g6%
Saturated fat0.7 g3%
Trans fat0 g
Sodium440 mg19%
Total carbohydrate46.4 g17%
Fiber8.2 g29%
Protein8.2 g16%

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 Potatoes and Beans?

ServingAmountCalories
1 cup (medium)200 g262 kcal
1 tablespoon (medium)18 g24 kcal
1 ounce (small)28.4 g37 kcal
100 g100 g131 kcal
½ cup (small)100 g131 kcal
1 serving (medium)180 g236 kcal
1 serving (large)250 g328 kcal
1.5 cup (large)300 g393 kcal
1 bottle (large)350 g459 kcal

Calculated from 131 calories per 100 g.

Frequently Asked Questions About Bulgur Pilaf with Potatoes and Beans

How do you make Bulgur Pilaf with Potatoes and Beans?

To make Bulgur Pilaf with Potatoes and Beans, sauté onion and diced potatoes, stir in bulgur, then add cooked beans and hot water or stock. Cover and cook gently until the bulgur is tender, then let the pilaf rest before serving.

What kind of beans go in Bulgur Pilaf with Potatoes and Beans?

Bulgur Pilaf with Potatoes and Beans can be made with cooked white beans, kidney beans, or green beans. Use beans that are already tender, and add them at a point that lets them warm through without breaking apart.

Can you make Bulgur Pilaf with Potatoes and Beans using canned beans?

Yes, canned beans work well in Bulgur Pilaf with Potatoes and Beans. Drain and rinse them first, then fold them in near the end of cooking so they heat through but do not become mushy.

How do you keep Bulgur Pilaf with Potatoes and Beans from turning mushy?

Keep Bulgur Pilaf with Potatoes and Beans fluffy by using coarse pilaf bulgur, measuring the cooking liquid for the bulgur you have, and avoiding frequent stirring. Once the liquid is absorbed, take the pot off the heat and leave it covered to rest.

What should you serve with Bulgur Pilaf with Potatoes and Beans?

Serve Bulgur Pilaf with Potatoes and Beans with a crisp salad, plain yogurt, or a cooling cucumber-yogurt sauce. These fresh sides balance the pilaf’s soft, hearty texture without making the meal feel too heavy.

Can Bulgur Pilaf with Potatoes and Beans be made with dried beans?

Yes, but dried beans must be soaked and cooked until tender before you add them to Bulgur Pilaf with Potatoes and Beans. They take much longer to cook than bulgur, so adding them dry would leave them hard when the pilaf is ready.

Which type of bulgur is best for Bulgur Pilaf with Potatoes and Beans?

Coarse or pilaf-grade bulgur is best for Bulgur Pilaf with Potatoes and Beans because it stays distinct as it cooks. Fine bulgur softens much faster and can give the dish a denser, softer texture.

Can Bulgur Pilaf with Potatoes and Beans be frozen?

Yes, you can freeze Bulgur Pilaf with Potatoes and Beans in sealed, meal-size portions once it has cooled. The potatoes may soften after thawing, so thaw it in the refrigerator and reheat gently with a splash of water.

How long does Bulgur Pilaf with Potatoes and Beans keep in the fridge?

Bulgur Pilaf with Potatoes and Beans keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, adding a little water if the bulgur has dried out.

Can you cook Bulgur Pilaf with Potatoes and Beans in one pot?

Yes, Bulgur Pilaf with Potatoes and Beans is naturally suited to one-pot cooking. Sauté the vegetables first, then add bulgur and liquid; use already-cooked beans or add them late so everything finishes tender without overcooking.

Bulgur Pilaf with Potatoes and Beans Vitamins & Minerals

Vitamins

B6

0.24mg · 14% DV

B3

2.2mg · 14% DV

B1

0.16mg · 13% DV

B5

0.5mg · 10% DV

Minerals

Manganese

0.7mg · 30% DV

Copper

0.24mg · 27% DV

Phosphorus

164mg · 23% DV

Sodium

440mg · 19% DV

Potassium ⭐

370mg · 11% DV

Bulgur Pilaf with Potatoes and Beans Glycemic Index

GLYCEMIC INDEX

50
Medium
0 Low5570100

GLYCEMIC LOAD

18
Medium

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

How to Burn Off Bulgur Pilaf with Potatoes and Beans

To burn the 262 calories in 1 cup (medium) (200 g):

🚶

65min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

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 Potatoes and Beans?

Bulgur Pilaf with Potatoes and Beans is a hearty home-style pilaf made by cooking bulgur with potatoes and beans. The ingredients simmer together until the bulgur absorbs the cooking liquid and the potatoes turn tender; the type of bean and seasoning can vary from kitchen to kitchen.

Expect a soft, comforting texture, with the bulgur retaining a little bite. In Turkey, it may be served as a main dish or alongside another home-cooked meal, often with salad, pickles or yogurt. It brings fibre and plant protein to the plate, making it satisfying on its own as well. For a lighter meal, keep the added oil modest and pair it with a fresh salad.

How Nutritious Is Bulgur Pilaf with Potatoes and Beans?

Nutrient density

Medium

48/ 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

54/ 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.

Is Bulgur Pilaf with Potatoes 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 Potatoes and Beans 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 Potatoes and Beans 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 Potatoes and Beans Fat Profile

SATURATED

0.7g

MONOUNSATURATED

2.2g

POLYUNSATURATED

1.4g

⚖️

Omega 6:3 ratio 21.7:1

Above the ideal 4:1 (21.7:1).

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410 kcal

🥯

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Nutrition data compiled from USDA FoodData Central and scientific sources.