Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Bulgur Soup Calories
Source of fiber and complex carbs, low fat, warm and filling
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Bulgur Soup (250 g) has 138 calories. That works out to 55 calories per 100 g. It contains 25.5 g of carbs, 4.3 g of protein, 1.3 g of fat and 5.3 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
What is Bulgur Soup?
Bulgur Soup is a homestyle Turkish soup, especially familiar in Anatolian cooking. Cracked wheat is simmered with onion and often tomato paste in water or stock; recipes may also include mint, pepper or other herbs. The amount and grind of bulgur shape how thick the finished soup becomes, and household versions vary by region.
The grains soften while keeping a little texture, giving the soup a gently thick, filling consistency, with a savory, mildly tangy flavour from the tomato. It is usually served hot as a light lunch or a first course, sometimes with bread and a squeeze of lemon. Bulgur Soup provides fibre and complex carbohydrates while remaining low in fat. For a lighter bowl, use vegetable stock and keep added oil modest.
Bulgur Soup Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
10.2g
· 4% DV
Protein
1.7g
· 3% DV
Fat
0.5g
· 1% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Bulgur Soup Vitamins & Minerals
Vitamins
B3
0.6mg · 4% DV
B1
0.04mg · 3% DV
B5
0.13mg · 3% DV
Folate
10µg · 3% DV
Minerals
Sodium
180mg · 8% DV
Selenium
2µg · 4% DV
Phosphorus
30mg · 4% DV
Magnesium
13mg · 3% DV
How Nutritious Is Bulgur Soup?
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 Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur Soup
To burn the 55 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 Soup 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 Soup Contain Allergens?
No known major allergens
Which Diets Is Bulgur Soup 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 Soup Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
Compare Bulgur Soup
Foods Similar to Bulgur Soup
Frequently Asked Questions About Bulgur Soup
How do you make Bulgur Soup?
Bulgur Soup is made by briefly cooking onion with tomato paste, then simmering bulgur in water or stock until tender. Season it with salt, pepper and herbs such as mint, and add more liquid if the grains thicken the soup.
What is Bulgur Soup made of?
Bulgur Soup is a grain-based soup made with bulgur and usually onion, tomato paste and water or stock. Recipes may add herbs, vegetables or legumes, so the exact ingredients vary between Turkish households and regional versions.
What kind of bulgur is best for Bulgur Soup?
Coarse or pilaf-grade bulgur works well in Bulgur Soup because the grains keep their shape as they cook. Fine bulgur softens faster and can make the soup thicker, so add it later and watch the consistency.
Is Bulgur Soup Turkish?
Yes, Bulgur Soup is a familiar home-style soup in Turkish cooking, where bulgur is used in many regional dishes. There is no single standard recipe: some versions rely on tomato paste and mint, while others include stock or additional ingredients.
Why does Bulgur Soup get so thick?
Bulgur Soup thickens because the bulgur continues to absorb liquid after cooking, especially as the soup cools or sits in the refrigerator. Stir in hot water or stock when reheating until it reaches the consistency you want.
Can you freeze Bulgur Soup?
Yes, you can freeze Bulgur Soup, although the bulgur may become softer and the soup thicker after thawing. Cool it, divide it into airtight portions and reheat thoroughly; add a little hot water or stock if needed.
How long does Bulgur Soup last in the fridge?
Bulgur Soup keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooling, and reheat only the portion you plan to eat, adding liquid if the bulgur has absorbed too much.
What goes well with Bulgur Soup?
Bulgur Soup pairs well with a crisp salad, yogurt or pickled vegetables, which balance its warm, savory flavor. For a fuller meal, serve it with bread or a simple vegetable dish rather than another heavy grain-based side.
Can you make Bulgur Soup without tomato paste?
Yes, Bulgur Soup can be made without tomato paste. Cook the onion in a little oil, add stock or water and the bulgur, then season with herbs and spices; the soup will be less red and have a milder flavor.
Is Bulgur Soup filling?
Yes, Bulgur Soup can be filling because bulgur absorbs liquid and contributes fiber and complex carbohydrates. Adding beans, lentils or vegetables makes it more substantial, while extra stock keeps the texture lighter and more brothy.
Have another question about Bulgur Soup?
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.