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Bulgur pilaf (low oil)
Low oil, high fiber, traditional Turkish pilaf
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
110
KCAL / 100G
Carbs
23.5g
· 85%
Protein
3.4g
· 12%
Fat
0.4g
· 3%
Fiber
3.8g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
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.
Allergen Profile
No known major allergens
Diet Compatibility
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
Vitamin & Mineral Analysis
Vitamins
B3
1.2mg · 8% DV
B6
0.13mg · 8% DV
Folate
18µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
85mg · 12% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.