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Bulgur with tuna Calories
Rich in protein and fiber, contains omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur with tuna (200 g) has 280 calories. That works out to 140 calories per 100 g. It contains 39 g of carbs, 16.4 g of protein, 5.4 g of fat and 7.4 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Bulgur with tuna Nutrition Facts
Selected: 1 serving (medium) · 200 g
280
KCAL / 200G
Carbs
39g
· 14% DV
Protein
16.4g
· 33% DV
Fat
5.4g
· 7% 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 58% · Protein 24% · Fat 18%
Bulgur with tuna nutrition facts table · 1 serving (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 280 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1 g | 5% |
| Trans fat | 0 g | |
| Sodium | 240 mg | 10% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 7.4 g | 26% |
| Protein | 16.4 g | 33% |
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 with tuna?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 200 g | 280 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 100 g | 140 kcal |
| 1 serving (small) | 150 g | 210 kcal |
| 1 cup (medium) | 180 g | 252 kcal |
| 1 piece (large) | 250 g | 350 kcal |
| 1 serving (large) | 300 g | 420 kcal |
| 1 bottle (large) | 350 g | 490 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Bulgur with tuna
How do you make bulgur with tuna?
Bulgur with tuna is easy to make by cooking the bulgur first and stirring in the tuna at the end. Cook onion and bulgur with water until tender, let it rest, then fold in drained tuna, herbs, and lemon.
Can you make bulgur with tuna using canned tuna?
Yes, canned tuna works well in bulgur with tuna and is the usual convenient choice. Drain it before mixing so it does not make the dish watery; add it after the bulgur has cooked to keep the flakes moist.
Which type of bulgur is best for bulgur with tuna?
Medium or coarse bulgur is best for a warm bulgur with tuna pilaf because it stays pleasantly separate. Fine bulgur suits a cold salad-style version better, where it can soften without being cooked like a pilaf.
Can bulgur with tuna be served cold as a salad?
Yes, bulgur with tuna can be served cold as a salad. Cool the cooked bulgur before adding the tuna, then toss it with lemon, olive oil, chopped parsley, and crisp vegetables so the herbs and vegetables stay fresh.
What can you season bulgur with tuna with?
Bulgur with tuna pairs well with lemon, black pepper, parsley, and a little olive oil. For a more Mediterranean-style version, add chopped tomato, cucumber, or olives; season gradually so the tuna does not make the dish too salty.
Can you prepare bulgur with tuna ahead of time?
Yes, you can prepare bulgur with tuna ahead of time and chill it for a ready-made lunch. For the freshest texture, cool the bulgur promptly and mix in the tuna and delicate herbs shortly before serving.
How should you reheat bulgur with tuna?
Reheat bulgur with tuna gently in a covered pan or microwave with a small splash of water. Stir once and heat only until steaming; prolonged heating can dry out the tuna and make the bulgur less tender.
Can you freeze bulgur with tuna?
Bulgur with tuna can be frozen, but the texture may become softer after thawing. Cool it promptly, pack it airtight, and thaw it in the refrigerator; add fresh herbs and lemon after reheating to brighten the flavor.
What vegetables go well in bulgur with tuna?
Tomato, cucumber, red onion, and bell pepper all work well in bulgur with tuna, especially in a cold salad. Add crunchy vegetables after the bulgur has cooled, rather than cooking them into the grain, to preserve their texture.
Is bulgur with tuna a good meal for weight loss?
Bulgur with tuna can be a filling meal because it combines protein with fiber-containing grain. Keep added oil modest and include plenty of vegetables; the dish itself does not cause weight loss, but it can fit into a balanced eating plan.
Bulgur with tuna Vitamins & Minerals
Vitamins
B12
1.8µg · 75% DV
B3
5.4mg · 34% DV
B5
0.9mg · 18% DV
B6
0.26mg · 15% DV
Minerals
Selenium
28µg · 51% DV
Manganese
0.8mg · 35% DV
Phosphorus
220mg · 31% DV
Copper
0.16mg · 18% DV
Sodium
240mg · 10% DV
Potassium ⭐
340mg · 10% DV
Bulgur with tuna Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur with tuna
To burn the 280 calories in 1 serving (medium) (200 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 tuna?
Bulgur with tuna combines cooked, cracked wheat with tuna, often canned for convenience. Bulgur has deep roots in Turkish and broader Middle Eastern and Mediterranean cooking, while adding tuna makes this a straightforward modern meal rather than a single traditional recipe with one fixed method.
The grains stay pleasantly chewy and soak up lemon or a light dressing, while tuna adds a soft, savoury contrast. Serve it warm or chilled for lunch or supper, with chopped tomatoes, herbs, cucumber or leafy greens. Bulgur contributes fibre and tuna provides protein and omega-3 fats, making the combination more substantial than a plain grain side. For a lighter plate, go easy on the oil and add plenty of vegetables.
How Nutritious Is Bulgur with tuna?
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 with tuna 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 tuna Contain Allergens?
No known major allergens
Which Diets Is Bulgur with tuna Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 tuna Fat Profile
SATURATED
1g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.