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Bulgur pilaf (low oil) Calories
Low oil, high fiber, traditional Turkish pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Bulgur pilaf (low oil) (150 g) has 165 calories. That works out to 110 calories per 100 g. It contains 35.3 g of carbs, 5.1 g of protein, 0.6 g of fat and 5.7 g of fiber. Its 1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
What is Bulgur pilaf (low oil)?
Bulgur pilaf (low oil) is a Turkish-style pilaf made by simmering cracked wheat in water, often with tomato and green pepper. The grains absorb the cooking liquid and are meant to stay distinct rather than turn creamy; using little or no oil gives the dish a lighter finish.
In Turkey, it is a familiar side for home-cooked meals, from beans and grilled meat to vegetable dishes, and is often served with yoghurt or a crisp salad. Elsewhere, it works much the same way as a hearty alternative to rice or couscous. It provides fibre and is low in fat; pair it with beans or vegetables for a more filling plant-based meal. Bulgur is wheat, so it is not gluten-free.
Bulgur pilaf (low oil) Nutrition Facts
Selected: 100 g
110
KCAL / 100G
Carbs
23.5g
· 9% DV
Protein
3.4g
· 7% DV
Fat
0.4g
· 1% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 12% · Fat 3%
Bulgur pilaf (low oil) Vitamins & Minerals
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
How Nutritious Is Bulgur pilaf (low oil)?
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.
Bulgur pilaf (low oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur pilaf (low oil)
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 (low oil) 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 (low oil) Contain Allergens?
No known major allergens
Which Diets Is Bulgur pilaf (low oil) Good For?
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
Bulgur pilaf (low oil) 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).
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Frequently Asked Questions About Bulgur pilaf (low oil)
How do you make low-oil bulgur pilaf?
Low-oil bulgur pilaf is made by simmering coarse bulgur with vegetables and water until tender. To keep it oil-light, soften onion, tomato, or pepper with a splash of water instead of frying them, then let the covered pilaf rest before serving.
Which type of bulgur works best for low-oil bulgur pilaf?
Coarse or pilaf-grade bulgur works best for low-oil bulgur pilaf because it holds its shape during simmering. Fine bulgur is intended for dishes such as tabbouleh and can turn soft or clumpy when cooked like pilaf.
What is the water-to-bulgur ratio for low-oil bulgur pilaf?
A useful starting point for low-oil bulgur pilaf is about one and a half to two measures of hot water for each measure of coarse bulgur. The amount varies with the grain and vegetables, so add less first and top up if needed.
Why does low-oil bulgur pilaf turn mushy?
Low-oil bulgur pilaf usually turns mushy from excess liquid, fine-grain bulgur, or frequent stirring. Use coarse bulgur, measure the water carefully, and leave the pot covered to rest once the liquid has been absorbed.
Can you make low-oil bulgur pilaf with tomatoes and peppers?
Yes, tomatoes and peppers are classic additions to low-oil bulgur pilaf. They contribute flavor and moisture, so account for their juices when adding water; cook them with the bulgur rather than frying them in oil.
What should you serve with low-oil bulgur pilaf?
Low-oil bulgur pilaf pairs well with grilled vegetables, beans, lentils, or a crisp salad. Plain yogurt or a yogurt-based sauce also complements its tomato-and-pepper flavor and makes an easy side for a simple meal.
How is low-oil bulgur pilaf different from rice pilaf?
Low-oil bulgur pilaf uses cracked, parboiled wheat kernels, while rice pilaf is made with rice. Bulgur has a nuttier, more textured bite, and the grains may need a different amount of water and cooking time than rice.
Can low-oil bulgur pilaf be made ahead for meal prep?
Yes, low-oil bulgur pilaf can be prepared ahead and portioned for later meals. Cool it promptly, refrigerate it in a covered container, and reheat only what you plan to eat, adding a little water if the grains have dried out.
Can you freeze low-oil bulgur pilaf?
Yes, low-oil bulgur pilaf freezes well in airtight, meal-sized portions. Thaw it in the refrigerator and reheat it until steaming hot; a small splash of water helps restore moisture without needing extra oil.
Is low-oil bulgur pilaf a good choice for people with diabetes?
Low-oil bulgur pilaf still contains carbohydrates and can raise blood glucose, even though it is made with bulgur rather than rice. Pairing a moderate serving with non-starchy vegetables and protein can make the meal more balanced.
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Nutrition data compiled from USDA FoodData Central and scientific sources.