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Bulgur pilaf with tahini Calories
Provides fiber from bulgur and healthy fats from tahini
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur pilaf with tahini (180 g) has 302 calories. That works out to 168 calories per 100 g. It contains 39.1 g of carbs, 8.6 g of protein, 13 g of fat and 7.4 g of fiber. Its 1.6 mg of Manganese covers 70% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Bulgur pilaf with tahini Nutrition Facts
Selected: 1 cup (medium) · 180 g
302
KCAL / 180G
Carbs
39.1g
· 14% DV
Protein
8.6g
· 17% DV
Fat
13g
· 17% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 11% · Fat 38%
Bulgur pilaf with tahini nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 302 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 39.1 g | 14% |
| Fiber | 7.4 g | 26% |
| Protein | 8.6 g | 17% |
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 tahini?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 302 kcal |
| 1 tablespoon (shredded) | 18 g | 30 kcal |
| 1 piece (half) | 90 g | 151 kcal |
| 100 g | 100 g | 168 kcal |
| 1 serving (small) | 120 g | 202 kcal |
| 1 cup (small) | 140 g | 235 kcal |
| 1 serving (medium) | 180 g | 302 kcal |
| 1 cup (large) | 240 g | 403 kcal |
| 1 serving (large) | 260 g | 437 kcal |
Calculated from 168 calories per 100 g.
Frequently Asked Questions About Bulgur pilaf with tahini
What is bulgur pilaf with tahini?
Bulgur pilaf with tahini is a savory grain dish made by cooking bulgur and stirring in tahini, a sesame paste. Recipes may include onion, herbs, spices, or vegetables, and the tahini gives the cooked bulgur a creamy, nutty finish.
How do you make bulgur pilaf with tahini?
To make bulgur pilaf with tahini, briefly toast bulgur with aromatics, add water or stock, and cook until tender. Stir in tahini near the end; thinning it with a little warm water first helps it blend smoothly through the pilaf.
What kind of bulgur is best for bulgur pilaf with tahini?
Coarse or medium-coarse bulgur is best for bulgur pilaf with tahini because it holds its texture during cooking. Fine bulgur softens much faster and is better suited to dishes such as tabbouleh or kibbeh mixtures than a fluffy pilaf.
Does tahini go into bulgur pilaf before or after cooking?
Add tahini to bulgur pilaf with tahini toward the end of cooking, or stir it in after taking the pan off the heat. This keeps the sesame flavor fresh and makes it easier to control the sauce-like consistency.
What does bulgur pilaf with tahini taste like?
Bulgur pilaf with tahini tastes nutty and savory, with a mild sesame richness layered over bulgur’s earthy, wheat-like flavor. Lemon, fresh herbs, or a tangy salad alongside it can brighten the dish and balance the tahini.
What can you serve with bulgur pilaf with tahini?
Bulgur pilaf with tahini pairs well with roasted vegetables, grilled chicken, or a crisp salad with lemon dressing. For a plant-based meal, serve it with chickpeas or lentils; their hearty texture complements the pilaf without competing with its sesame flavor.
Can you make bulgur pilaf with tahini ahead of time?
Yes, you can make bulgur pilaf with tahini ahead of time and refrigerate it in a covered container. The bulgur may absorb some of the tahini mixture as it sits, so stir in a splash of water when reheating if it seems dry.
How long does bulgur pilaf with tahini keep in the fridge?
Bulgur pilaf with tahini keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Refrigerate leftovers rather than leaving the cooked grain at room temperature, and reheat only the portion you plan to eat.
Can you freeze bulgur pilaf with tahini?
Yes, bulgur pilaf with tahini can be frozen in an airtight container, though its texture may become softer after thawing. Cool it promptly, freeze in meal-sized portions, and thaw in the refrigerator before reheating with a little water.
Can you replace tahini in bulgur pilaf with tahini?
You can leave out the tahini, but the result will be a plain bulgur pilaf rather than bulgur pilaf with tahini’s characteristic sesame flavor. A different nut or seed butter may make a creamy variation, but it will change the taste.
Bulgur pilaf with tahini Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
B1
0.16mg · 13% DV
Biotin
3.6µg · 12% DV
B6
0.2mg · 12% DV
Minerals
Manganese
1.62mg · 70% DV
Copper
0.4mg · 44% DV
Phosphorus
230mg · 33% DV
Magnesium
86mg · 20% DV
Sodium
324mg · 14% DV
Potassium ⭐
263mg · 8% DV
Bulgur pilaf with tahini Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur pilaf with tahini
To burn the 302 calories in 1 cup (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 tahini?
Bulgur pilaf with tahini brings together cooked bulgur and tahini, the smooth paste made from sesame seeds. The bulgur gives it a tender, pleasantly chewy base, while tahini adds a toasted, nutty flavour and a richer texture. It is a home-style combination rather than a single fixed recipe, and may be made with additions such as onion or vegetables.
Serve it warm as a side or make it a simple meal with salad and seasonal vegetables. Bulgur contributes fibre, while tahini supplies much of the dish’s richness; it provides 4.1 g of fibre per 100 g. For a lighter plate, use a little less tahini and add fresh herbs or a crisp, lemony salad.
How Nutritious Is Bulgur pilaf with tahini?
Nutrient density
Medium
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 tahini 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 tahini Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur pilaf with tahini 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 tahini Fat Profile
SATURATED
1.8g
MONOUNSATURATED
4.32g
POLYUNSATURATED
5.04g
Omega 6:3 ratio 93.6:1
Above the ideal 4:1 (93.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.