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Bulgur pilaf with spinach Calories
High in fiber and vitamins, low fat, plant-based protein source
In season: Spring · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Bulgur pilaf with spinach (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 36.9 g of carbs, 6.3 g of protein, 2.2 g of fat and 6.5 g of fiber. Its 216 µg of Vitamin K covers 180% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
What is Bulgur pilaf with spinach?
Bulgur pilaf with spinach is a Turkish home-style dish made by cooking bulgur—often with onion and sometimes tomato paste—and folding in spinach. The grains stay pleasantly chewy with a mild, nutty flavour, while the wilted greens add softness and a savoury freshness.
In Turkey it may be served as a simple main meal or alongside other dishes, often with yogurt or cacık. It also works well as a plant-based lunch on its own. The dish provides fibre and some plant protein; a 100 g portion has 3.6 g of fibre. For a lighter version, use oil sparingly and let the spinach make up a generous part of the dish.
Bulgur pilaf with spinach Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
20.5g
· 7% DV
Protein
3.5g
· 7% DV
Fat
1.2g
· 2% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
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Bulgur pilaf with spinach Vitamins & Minerals
Vitamins
Vitamin K
120µg · 100% DV
Vitamin A
220µg · 24% DV
Folate
55µg · 14% DV
Vitamin C
7.2mg · 8% DV
Minerals
Phosphorus
62mg · 9% DV
Sodium
180mg · 8% DV
Potassium ⭐
210mg · 6% DV
Manganese
0mg · 0% DV
Copper
0mg · 0% DV
How Nutritious Is Bulgur pilaf with spinach?
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.
Bulgur pilaf with spinach Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur pilaf with spinach
To burn the 110 calories in 100 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.
Is Bulgur pilaf with spinach 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 spinach Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf with spinach 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 spinach Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.19g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 3.3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Bulgur pilaf with spinach
How do you make bulgur pilaf with spinach?
Bulgur pilaf with spinach is made by briefly sautéing onion, stirring in coarse bulgur, then adding hot water or stock and chopped spinach. Simmer until the bulgur is tender and the liquid is absorbed, then let it rest covered before serving.
What kind of bulgur works best in bulgur pilaf with spinach?
Coarse or medium-coarse bulgur works best in bulgur pilaf with spinach because it stays distinct as it cooks. Fine bulgur is intended for dishes such as tabbouleh and can turn soft or mushy in a pilaf.
What is the water-to-bulgur ratio for bulgur pilaf with spinach?
Use the cooking ratio on your bulgur package as a starting point for bulgur pilaf with spinach. Spinach releases liquid as it wilts, so begin with slightly less added liquid if your spinach is wet, then add more only if the grains need it.
Can you use frozen spinach in bulgur pilaf with spinach?
Yes, frozen spinach works in bulgur pilaf with spinach. Thaw it and squeeze out excess water before adding it, or the extra liquid can make the grains soggy. Add it near the end so it warms through without overcooking.
Should you rinse bulgur before making bulgur pilaf with spinach?
Rinsing bulgur is optional for bulgur pilaf with spinach; packaged bulgur is usually ready to cook. If you do rinse it, drain it thoroughly so leftover water does not throw off the pilaf’s texture.
Why does bulgur pilaf with spinach turn mushy?
Bulgur pilaf with spinach usually turns mushy from too much liquid, finely ground bulgur, or overcooking. Use coarse bulgur, account for moisture from the spinach, and stop cooking once the grains are tender and the liquid has been absorbed.
What can you serve with bulgur pilaf with spinach?
Bulgur pilaf with spinach pairs well with plain yogurt, a crisp salad, or grilled vegetables. For a heartier meal, serve it alongside lentils, beans, or grilled chicken; its savory, earthy flavor suits all of these.
Can you make bulgur pilaf with spinach ahead of time?
Yes, you can cook bulgur pilaf with spinach ahead and refrigerate it in a covered container. The grains may firm up as they chill, so loosen a portion with a splash of water while reheating.
How long does bulgur pilaf with spinach keep in the fridge?
Bulgur pilaf with spinach keeps for up to 3 days in the refrigerator when stored in a sealed container. Refrigerate it once it has cooled rather than leaving the cooked dish at room temperature for an extended period.
Can bulgur pilaf with spinach be frozen?
Yes, bulgur pilaf with spinach can be frozen in airtight, portion-sized containers. Thaw it in the refrigerator and reheat with a little water; spinach may soften further after freezing, but the dish remains suitable for a quick meal.
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Nutrition data compiled from USDA FoodData Central and scientific sources.