1 serving (medium) of Bulgur Pilaf with Tomato (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 42.3 g of carbs, 5.9 g of protein, 2.2 g of fat and 6.7 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur Pilaf with Tomato?

Bulgur Pilaf with Tomato is a Turkish home-style dish of coarse bulgur simmered with tomato, often with onion and a little tomato paste. The grains absorb the cooking liquid and turn a warm red-orange, becoming tender while usually staying distinct. Its flavour is savoury, with a gentle sweetness and acidity from the tomato; recipes vary from kitchen to kitchen.

In Turkey, it is served warm as a simple meal with yoghurt or cacık and salad, or as a side for meat, beans and other stews. It also works well as an everyday alternative to rice alongside grilled vegetables or fish. Bulgur makes the dish a whole-grain, fibre-containing choice; a moderate amount of oil keeps it light without losing its comforting texture.

Bulgur Pilaf with Tomato Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

23.5g

· 9% DV

Protein

3.3g

· 7% DV

Fat

1.2g

· 2% 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 80% · Protein 11% · Fat 9%

Bulgur Pilaf with Tomato Vitamins & Minerals

Vitamins

1.2mg · 8% DV

0.07mg · 6% DV

Vitamin C

5.5mg · 6% DV

Vitamin A

45µg · 5% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

85mg · 12% DV

Zinc

1mg · 9% DV

Magnesium

32mg · 8% DV

How Nutritious Is Bulgur Pilaf with Tomato?

Nutrient density

Medium

55/ 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

51/ 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 Tomato 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 Tomato

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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 Tomato 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 Tomato Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bulgur Pilaf with Tomato 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 Tomato Fat Profile

SATURATED

0.17g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.36g

⚖️

Omega 6:3 ratio 10.7:1

Above the ideal 4:1 (10.7:1).

Compare Bulgur Pilaf with Tomato

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Foods Similar to Bulgur Pilaf with Tomato

🍚

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120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

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Pasta (Boiled)

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Frequently Asked Questions About Bulgur Pilaf with Tomato

How do you make bulgur pilaf with tomato?

Bulgur pilaf with tomato is made by sautéing onion, adding tomato and bulgur, then simmering everything in hot water until the grains are tender. Let it rest covered off the heat so the bulgur absorbs the remaining moisture and turns fluffy.

What kind of bulgur is best for bulgur pilaf with tomato?

Coarse or pilaf-grade bulgur is best for bulgur pilaf with tomato. Fine bulgur cooks much faster and can turn soft or mushy in a pilaf; check the package for a variety intended for pilaf or cooking as a grain side.

Can you make bulgur pilaf with tomato using fresh tomatoes instead of tomato paste?

Yes, fresh tomatoes work in bulgur pilaf with tomato, either alone or alongside tomato paste. Fresh tomatoes give the dish a juicier texture and visible pieces, so reduce the added liquid if the tomatoes are especially ripe and watery.

Why does bulgur pilaf with tomato turn mushy?

Bulgur pilaf with tomato usually turns mushy from too much liquid, overcooking, or using fine bulgur instead of coarse pilaf-grade grains. Measure the liquid with the tomatoes in mind, keep the pot covered, and stop cooking once the bulgur is tender.

How much water do you need for bulgur pilaf with tomato?

A common starting point for bulgur pilaf with tomato is about one and a half measures of hot water for each measure of coarse bulgur. Juicy tomatoes contribute extra liquid, and bulgur varieties absorb water differently, so adjust the amount to the recipe and grain.

What is the difference between bulgur pilaf with tomato and plain bulgur pilaf?

Bulgur pilaf with tomato includes fresh tomato, tomato paste, or both, giving it a reddish color and a more tangy, savory flavor than plain bulgur pilaf. The tomatoes also add moisture, so the cooking liquid may need adjusting.

What goes well with bulgur pilaf with tomato?

Bulgur pilaf with tomato pairs well with grilled vegetables, beans, lentils, or roasted meat. Yogurt or a crisp cucumber salad is a refreshing side, while serving it with another tomato-heavy dish can make the meal feel repetitive.

How long does bulgur pilaf with tomato keep in the fridge?

Bulgur pilaf with tomato keeps for about three days in the refrigerator when stored in a covered container. Cool it promptly rather than leaving it at room temperature for an extended period, and reheat only the portion you plan to eat.

Can you freeze bulgur pilaf with tomato?

Yes, bulgur pilaf with tomato freezes well in meal-sized portions. Cool it before packing in airtight containers, then thaw it in the refrigerator and reheat with a small splash of water to help restore a moist, tender texture.

Should you rinse bulgur before making bulgur pilaf with tomato?

Usually, bulgur does not need rinsing before you make bulgur pilaf with tomato; follow the package directions. If you do rinse it, drain it thoroughly, since water clinging to the grains can affect the pilaf’s texture and cooking liquid.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026