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Bulgur with Chia Calories
Mix of bulgur and chia seeds, rich in fiber and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Bulgur with Chia (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 38.3 g of carbs, 6.8 g of protein, 4.2 g of fat and 8.7 g of fiber. Its 1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Bulgur with Chia Nutrition Facts
Selected: 1 cup (medium) · 150 g
210
KCAL / 150G
Carbs
38.3g
· 14% DV
Protein
6.8g
· 14% DV
Fat
4.2g
· 5% DV
Fiber
8.7g
· 31% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 12% · Fat 18%
Bulgur with Chia nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 4.2 g | 5% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 38.3 g | 14% |
| Fiber | 8.7 g | 31% |
| Protein | 6.8 g | 14% |
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 Cup of Bulgur with Chia?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 210 kcal |
| 3 tablespoon (medium) | 45 g | 63 kcal |
| ½ cup (small) | 75 g | 105 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (medium) | 100 g | 140 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 1.5 cup (large) | 225 g | 315 kcal |
| 1 bottle (large) | 250 g | 350 kcal |
| 2 cup (extra large) | 300 g | 420 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Bulgur with Chia
How do you make Bulgur with Chia?
Cook the bulgur first, then stir in the chia seeds. Let the mixture rest so the seeds can absorb some moisture, and add a little liquid if it becomes thicker than you want.
What is the best water ratio for Bulgur with Chia?
There is no single water ratio for Bulgur with Chia because fine and coarse bulgur absorb different amounts. Cook the bulgur according to its type, then add chia and adjust the texture with a little more liquid if needed.
Do chia seeds need to be soaked before making Bulgur with Chia?
No, soaking chia seeds beforehand is not necessary. You can stir them in dry after the bulgur is cooked; soaking them separately first gives the dish a thicker, more gel-like texture.
When should you add chia seeds to Bulgur with Chia?
Add the chia seeds after the bulgur has finished cooking. This keeps the seeds from changing the cooking process, and stirring them in while the bulgur is still warm helps them distribute evenly.
Can you use Bulgur with Chia to make tabbouleh?
Yes, Bulgur with Chia can be used for tabbouleh, especially when made with fine bulgur. Let the bulgur cool before adding parsley, tomato, lemon, and oil, since warm bulgur can wilt the herbs.
Which type of bulgur works best for Bulgur with Chia?
Fine bulgur works well for salads and tabbouleh-style dishes, while medium or coarse bulgur suits a pilaf-like version. The texture you want matters more than the chia; adjust the cooking method to the bulgur.
How do you stop chia from clumping in Bulgur with Chia?
Stir the chia into the cooked bulgur gradually rather than tipping it all into one spot. Mix thoroughly while adding it, then let the dish rest; this helps prevent concentrated, sticky clumps.
Can Bulgur with Chia be eaten cold?
Yes, Bulgur with Chia can be served cold as a grain salad. Cool the cooked bulgur before mixing in fresh herbs or vegetables, and check the texture before serving because chia continues to absorb moisture.
Can you freeze cooked Bulgur with Chia?
Yes, cooked Bulgur with Chia can be frozen in airtight, portion-sized containers. Its texture may soften after thawing, so reheat it and stir well; add a little liquid if the chia has made it too thick.
Is Bulgur with Chia a good choice for people with diabetes?
Bulgur with Chia can fit into a meal for someone with diabetes, but portion size and accompanying foods affect blood glucose. For advice that accounts for medication and individual targets, ask your healthcare professional.
Bulgur with Chia Vitamins & Minerals
Vitamins
Vitamin K
25.5µg · 21% DV
B5
0.9mg · 18% DV
B1
0.2mg · 17% DV
Biotin
3.75µg · 13% DV
Minerals
Manganese
1.05mg · 46% DV
Copper
0.29mg · 32% DV
Phosphorus
165mg · 24% DV
Magnesium
68mg · 16% DV
Potassium ⭐
180mg · 5% DV
Sodium
9mg · 0% DV
Bulgur with Chia Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur with Chia
To burn the 210 calories in 1 cup (medium) (150 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 with Chia?
Bulgur with Chia combines bulgur, parboiled and cracked wheat long used in Anatolian and Middle Eastern cooking, with chia seeds native to Mesoamerica. The blend itself is a modern pairing rather than a single traditional dish. Bulgur has a gently nutty, chewy bite; chia is mild in flavour and softens as it absorbs liquid, adding a slightly thick texture.
Serve it warm as a grain side or chilled in a salad, perhaps with herbs, lemon, vegetables or beans. It offers fibre from both ingredients, while chia contributes plant-based omega-3 fats. It works well for a satisfying plant-based lunch; add extra vegetables and a bright dressing to keep the bowl fresh and light.
How Nutritious Is Bulgur with Chia?
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
High
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 with Chia 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 with Chia Contain Allergens?
No known major allergens
Which Diets Is Bulgur with Chia 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 with Chia Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.45g
POLYUNSATURATED
2.55g
Omega 6:3 ratio 1.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.