Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Bulgur Pilaf with Quinoa Calories
Whole grain, high in fiber and protein, low fat
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 Quinoa (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 42.3 g of carbs, 7.6 g of protein, 2.2 g of fat and 6.8 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Bulgur Pilaf with Quinoa Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
42.3g
· 15% DV
Protein
7.6g
· 15% DV
Fat
2.2g
· 3% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 14% · Fat 9%
Bulgur Pilaf with Quinoa nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 42.3 g | 15% |
| Fiber | 6.8 g | 24% |
| Protein | 7.6 g | 15% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Bulgur Pilaf with Quinoa?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 piece (medium) | 150 g | 180 kcal |
| 1 cup (medium) | 160 g | 192 kcal |
| 1 piece (large) | 220 g | 264 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 2 serving (double) | 360 g | 432 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Bulgur Pilaf with Quinoa
How do you make Bulgur Pilaf with Quinoa?
To make Bulgur Pilaf with Quinoa, sauté onion, stir in the grains, then add hot water or stock and cook until tender. Rinse the quinoa first, and add it later if your bulgur needs more time to cook.
What is the bulgur-to-quinoa ratio in Bulgur Pilaf with Quinoa?
There is no single required ratio for Bulgur Pilaf with Quinoa; use more bulgur for a familiar pilaf texture or more quinoa for lighter, distinct grains. Follow the liquid guidance for the specific grains and adjust so the finished pilaf is fluffy, not wet.
Do you need to rinse quinoa for Bulgur Pilaf with Quinoa?
Yes, rinse the quinoa in a fine-mesh strainer before adding it to Bulgur Pilaf with Quinoa. Rinsing removes surface saponins that can give quinoa a bitter or soapy taste; drain it well so excess water does not affect the pilaf.
What is the difference between Bulgur Pilaf with Quinoa and regular bulgur pilaf?
Bulgur Pilaf with Quinoa combines bulgur’s chewy, familiar pilaf texture with quinoa’s smaller, slightly firmer grains. Regular bulgur pilaf has no quinoa, so its texture and flavor are more uniform and distinctly wheat-based.
Which type of bulgur works best in Bulgur Pilaf with Quinoa?
Medium or coarse bulgur is usually the best choice for Bulgur Pilaf with Quinoa because it holds its shape during cooking. Fine bulgur softens much faster, so it needs less liquid or a later addition to avoid turning mushy.
Should quinoa and bulgur be cooked at the same time for Bulgur Pilaf with Quinoa?
Not necessarily; quinoa and bulgur may need different cooking times in Bulgur Pilaf with Quinoa. Start the grain that takes longer first, then add the other according to its package directions to keep both tender without overcooking the quinoa.
What can you serve with Bulgur Pilaf with Quinoa?
Bulgur Pilaf with Quinoa pairs well with roasted vegetables, grilled meat or fish, beans, and a crisp salad. A spoonful of yogurt or a squeeze of lemon adds a cool, tangy contrast to the pilaf’s nutty flavor.
How long does Bulgur Pilaf with Quinoa keep in the fridge?
Bulgur Pilaf with Quinoa keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a sealed container. Reheat only the portion you plan to eat, adding a little water if the grains have dried out.
Can you freeze Bulgur Pilaf with Quinoa?
Yes, Bulgur Pilaf with Quinoa freezes well in airtight, portion-sized containers. Thaw it in the refrigerator and reheat with a splash of water; the grains may be a little softer than freshly cooked pilaf.
Is Bulgur Pilaf with Quinoa a healthy meal?
Yes, Bulgur Pilaf with Quinoa can be a filling, fiber-rich base for a meal. Add vegetables and a protein-rich side such as beans or yogurt for a more varied plate, and remember that added oil and toppings affect its overall nutritional profile.
Bulgur Pilaf with Quinoa Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B5
0.63mg · 13% DV
B3
1.98mg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.27mg · 30% DV
Phosphorus
140mg · 20% DV
Magnesium
58mg · 14% DV
Potassium ⭐
198mg · 6% DV
Sodium
9mg · 0% DV
Bulgur Pilaf with Quinoa Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Pilaf with Quinoa
To burn the 216 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 Quinoa?
Bulgur Pilaf with Quinoa is a Turkish-style bulgur pilaf with quinoa cooked among the cracked wheat grains. Bulgur pilaf is a familiar home-cooked dish in Turkey, often made with onion and sometimes tomato or pepper; recipes vary, and the quinoa is added as the grains simmer until tender. Quinoa brings a small-seeded, Andean ingredient to this everyday pilaf.
The result is fluffy and pleasantly chewy, with bulgur’s mild wheat flavour and quinoa’s subtle nuttiness. In Turkey it is commonly served beside stews or vegetable dishes; elsewhere, it also works as a base for a grain bowl or alongside roasted vegetables. It offers whole grains, fibre and plant protein while remaining low in fat. For a lighter plate, keep the cooking oil modest and pair it with a fresh salad.
How Nutritious Is Bulgur Pilaf with Quinoa?
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 Quinoa 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 Quinoa Contain Allergens?
No known major allergens
Which Diets Is Bulgur Pilaf with Quinoa 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 Quinoa Fat Profile
SATURATED
0.27g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.65g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
Compare Bulgur Pilaf with Quinoa
Foods Similar to Bulgur Pilaf with Quinoa
Have another question about Bulgur Pilaf with Quinoa?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.