Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥗
Bulgur Salad with Scallions Calories
Source of fiber, plant protein, and vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur Salad with Scallions (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 37.1 g of carbs, 5.9 g of protein, 7.4 g of fat and 7.4 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Bulgur Salad with Scallions Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
37.1g
· 13% DV
Protein
5.9g
· 12% DV
Fat
7.4g
· 9% 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 62% · Protein 10% · Fat 28%
Bulgur Salad with Scallions nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0 g | |
| Sodium | 342 mg | 15% |
| Total carbohydrate | 37.1 g | 13% |
| Fiber | 7.4 g | 26% |
| Protein | 5.9 g | 12% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Bulgur Salad with Scallions?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (small) | 18 g | 23 kcal |
| 1 piece (mini) | 35 g | 45 kcal |
| 1 piece (medium) | 65 g | 83 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (small) | 120 g | 154 kcal |
| 1 serving (large) | 220 g | 282 kcal |
| 1 serving (extra large) | 300 g | 384 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Bulgur Salad with Scallions
What is Bulgur Salad with Scallions made of?
Bulgur Salad with Scallions is made with fine bulgur, scallions, herbs, tomato or pepper paste, olive oil, and lemon juice. Parsley and mint are common additions, while some versions use pomegranate molasses for a sweet-tart finish.
How do you make Bulgur Salad with Scallions?
To make Bulgur Salad with Scallions, soak fine bulgur in hot water until tender, then mix it with paste, olive oil, lemon juice, and seasonings. Let it cool before folding in chopped scallions and herbs so they stay fresh.
Is Bulgur Salad with Scallions the same as tabbouleh?
No, Bulgur Salad with Scallions is not the same as tabbouleh. Turkish kısır is usually seasoned with tomato or pepper paste and has a pronounced bulgur base, while tabbouleh typically emphasizes parsley and other fresh herbs with a bright lemon dressing.
What kind of bulgur should I use for Bulgur Salad with Scallions?
Use fine bulgur, often sold as fine or koftelik bulgur, for Bulgur Salad with Scallions. It softens quickly with hot water and gives the salad its characteristic tender texture; coarse bulgur stays much firmer and needs a different cooking approach.
Can I make Bulgur Salad with Scallions ahead of time?
Yes, you can prepare Bulgur Salad with Scallions ahead. Mix the soaked bulgur with the seasoning and refrigerate it covered, then stir in the scallions and delicate herbs closer to serving so they keep their fresh flavor and texture.
Why is my Bulgur Salad with Scallions dry?
Bulgur Salad with Scallions is often dry when the bulgur has not absorbed enough water or the dressing is too sparing. Let the bulgur fully soften, then adjust with olive oil and lemon juice a little at a time until it is moist but not soggy.
What should I serve with Bulgur Salad with Scallions?
Serve Bulgur Salad with Scallions with lettuce leaves, cucumber, pickles, or yogurt-based sides. It also works alongside grilled vegetables or kebabs, or as part of a spread with other small plates.
How long does Bulgur Salad with Scallions last in the fridge?
Bulgur Salad with Scallions keeps for about 3 days in a covered container in the refrigerator. If it contains lettuce or other delicate greens, they may soften sooner; for the freshest texture, add those just before serving.
Can I make Bulgur Salad with Scallions without scallions?
Yes, you can make Bulgur Salad with Scallions without scallions, though it will lose their mild onion flavor. Finely chopped chives or a small amount of mild red onion can provide a similar note without changing the bulgur preparation.
Is Bulgur Salad with Scallions served cold or warm?
Bulgur Salad with Scallions is usually served cool or at room temperature, not piping hot. Cooling the seasoned bulgur before adding scallions and herbs also helps preserve their fresh flavor and keeps them from wilting.
Bulgur Salad with Scallions Vitamins & Minerals
Vitamins
Vitamin K
55.8µg · 47% DV
Vitamin C
18.36mg · 20% DV
B6
0.23mg · 14% DV
B3
2.07mg · 13% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.27mg · 30% DV
Phosphorus
164mg · 23% DV
Magnesium
67mg · 16% DV
Sodium
342mg · 15% DV
Potassium ⭐
391mg · 12% DV
Bulgur Salad with Scallions Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Salad with Scallions
To burn the 230 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 Salad with Scallions?
Bulgur salad with scallions is a Turkish take on kısır, made with fine bulgur tossed with scallions, parsley, tomato paste, lemon and usually olive oil. Recipes vary from one household and region to another; some add pomegranate molasses or extra herbs for a sharper, greener flavour.
It is tangy and savoury, with tender, slightly chewy grains and a fresh bite from the scallions. In Turkey, it is often served with lettuce leaves, as part of a shared spread, or as a light lunch; elsewhere, it also works well as a picnic salad or alongside grilled vegetables. It brings together vegetables, fibre and plant protein. For a lighter version, use less oil and add more lemon and herbs.
How Nutritious Is Bulgur Salad with Scallions?
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.
Is Bulgur Salad with Scallions 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 Salad with Scallions Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur Salad with Scallions 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 Salad with Scallions Fat Profile
SATURATED
0.95g
MONOUNSATURATED
3.74g
POLYUNSATURATED
2.02g
Omega 6:3 ratio 16.8:1
Above the ideal 4:1 (16.8:1).
Compare Bulgur Salad with Scallions
Foods Similar to Bulgur Salad with Scallions
Have another question about Bulgur Salad with Scallions?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.