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Bulgur-based savory mash Calories
Savory bulgur-based soft mash, typically served as a side or filling-style preparation
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur-based savory mash (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 39.8 g of carbs, 6.1 g of protein, 3.2 g of fat and 6.7 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Bulgur-based savory mash Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
6.1g
· 12% DV
Fat
3.2g
· 4% DV
Fiber
6.7g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 11% · Fat 14%
Bulgur-based savory mash nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 6.7 g | 24% |
| Protein | 6.1 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.
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How Many Calories in 1 Serving of Bulgur-based savory mash?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| 1 piece (small) | 75 g | 89 kcal |
| 100 g | 100 g | 118 kcal |
| ½ cup (half) | 100 g | 118 kcal |
| 1 serving (small) | 120 g | 142 kcal |
| 1 piece (large) | 150 g | 177 kcal |
| 1 cup (medium) | 200 g | 236 kcal |
| 1 serving (large) | 260 g | 307 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Bulgur-based savory mash
What is bulgur-based savory mash?
Bulgur-based savory mash is a soft, seasoned preparation made from bulgur. Depending on the recipe, it is served as a side dish or used as a filling for vegetables and other dishes; there is no single fixed ingredient list.
How do you make bulgur-based savory mash?
Bulgur-based savory mash is made by cooking bulgur with hot water or broth until soft, then seasoning it. Onion, tomato paste, oil, and spices are common additions; add liquid gradually and stir to reach a soft, cohesive texture.
What ingredients go into bulgur-based savory mash?
Bulgur-based savory mash commonly includes bulgur, onion, tomato paste, oil, and seasonings such as salt, pepper, or chili. Herbs may also be added, while a version intended as a stuffing can vary according to the vegetable or regional recipe.
Which type of bulgur is best for bulgur-based savory mash?
Fine bulgur gives bulgur-based savory mash a softer, more cohesive texture and cooks quickly. Coarser, pilaf-style bulgur stays more distinct and needs more cooking liquid and time, so choose the grind that suits the texture your recipe calls for.
Is bulgur-based savory mash the same as bulgur pilaf?
No. Bulgur-based savory mash is cooked to a soft, cohesive consistency, while bulgur pilaf is usually prepared so its grains remain separate. The mash can also be used as a stuffing, which is not the usual role of pilaf.
Can bulgur-based savory mash be used as a stuffing?
Yes, bulgur-based savory mash can be used to stuff peppers and other vegetables. Leave room for the bulgur to expand during cooking, and keep the filling moist rather than packing it tightly so it does not turn dry.
What can you serve with bulgur-based savory mash?
Bulgur-based savory mash pairs well with grilled or roasted vegetables, beans, and meat dishes. It can also accompany yogurt or a fresh salad; if serving it as a stuffing, pair it with the vegetable dish rather than treating it as a separate grain side.
Can you make bulgur-based savory mash ahead of time?
Yes, bulgur-based savory mash can be prepared ahead and refrigerated once cooled. It may firm up as it sits, so stir in a little water or broth while reheating to restore a soft consistency before serving.
How should you store leftover bulgur-based savory mash?
Store leftover bulgur-based savory mash in a covered container in the refrigerator after it has cooled. Do not leave it at room temperature for an extended time, and reheat only the portion you plan to eat until it is thoroughly hot.
Can you freeze bulgur-based savory mash?
Yes, bulgur-based savory mash freezes well in airtight, portion-sized containers. Thaw it in the refrigerator and reheat with a splash of water or broth, stirring as it warms; this helps bring back its soft texture.
Bulgur-based savory mash Vitamins & Minerals
Vitamins
B3
2.7mg · 17% DV
Biotin
3.24µg · 11% DV
B1
0.13mg · 11% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.22mg · 24% DV
Phosphorus
130mg · 19% DV
Sodium
378mg · 16% DV
Potassium ⭐
173mg · 5% DV
Bulgur-based savory mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur-based savory mash
To burn the 212 calories in 1 serving (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-based savory mash?
Bulgur-based savory mash is a soft, seasoned preparation made by hydrating bulgur until tender. In Turkish home cooking, recipes may include onion, tomato or pepper paste, herbs and spices; the texture can range from spoon-soft to a little more grainy. Bulgur is widely used across Turkish and Eastern Mediterranean cooking, and this sort of preparation works both as a simple side and as a filling.
Serve it warm or at room temperature alongside vegetables, beans or grilled foods, or use it to fill vegetables and other dishes. It brings mostly complex carbohydrate, with some fibre—3.7 g per 100 g. For a lighter version, go easy on the oil and serve it with plenty of fresh vegetables or herbs.
How Nutritious Is Bulgur-based savory mash?
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-based savory mash 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-based savory mash Contain Allergens?
No known major allergens
Which Diets Is Bulgur-based savory mash 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-based savory mash Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.99g
Omega 6:3 ratio 18.8:1
Above the ideal 4:1 (18.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.