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Spinach with bulgur Calories
Iron and fiber source, low calorie, Mediterranean cuisine
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Spinach with bulgur (180 g) has 117 calories. That works out to 65 calories per 100 g. It contains 20.7 g of carbs, 5 g of protein, 2 g of fat and 4.9 g of fiber. Its 324 µg of Vitamin K covers 270% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Spinach with bulgur Nutrition Facts
Selected: 1 serving (medium) · 180 g
117
KCAL / 180G
Carbs
20.7g
· 8% DV
Protein
5g
· 10% DV
Fat
2g
· 3% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 17% · Fat 14%
Spinach with bulgur nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 216 mg | 9% |
| Total carbohydrate | 20.7 g | 8% |
| Fiber | 4.9 g | 18% |
| Protein | 5 g | 10% |
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 Spinach with bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 117 kcal |
| 1 serving (extra small) | 90 g | 59 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (small) | 120 g | 78 kcal |
| 1 cup (medium) | 150 g | 98 kcal |
| 1 piece (whole) | 180 g | 117 kcal |
| 1 cup (large) | 200 g | 130 kcal |
| 1 serving (large) | 250 g | 163 kcal |
| 2 serving (double) | 360 g | 234 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Spinach with bulgur
How do you make spinach with bulgur?
Spinach with bulgur is made by cooking chopped spinach with bulgur, onion, and a little liquid until the grains are tender. Add the liquid gradually because spinach releases water as it cooks, and let the dish rest briefly before serving.
Can you make spinach with bulgur with frozen spinach?
Yes, frozen spinach works in spinach with bulgur. Thaw it and drain away excess water before adding it, since frozen spinach releases more liquid than fresh leaves and can leave the bulgur soggy.
What type of bulgur is best for spinach with bulgur?
Medium or coarse bulgur is usually best for spinach with bulgur because it keeps a distinct, slightly chewy texture. Fine bulgur softens quickly, so add less liquid and shorten the cooking time if that is what you have.
Can spinach with bulgur be made ahead?
Yes, spinach with bulgur can be made ahead and reheated for a quick meal. The bulgur continues absorbing moisture as it sits, so stir in a little water when reheating if the dish has become too thick.
How long does spinach with bulgur keep in the fridge?
Spinach with bulgur keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is steaming throughout.
Does spinach with bulgur freeze well?
Spinach with bulgur can be frozen, although the spinach and bulgur may turn softer after thawing. Cool it first, freeze in meal-sized airtight containers, and thaw and reheat it thoroughly before serving.
Can you add chickpeas to spinach with bulgur?
Yes, chickpeas make a satisfying addition to spinach with bulgur. Stir in cooked chickpeas near the end so they warm through without breaking apart; their mild flavor also pairs well with the spinach and bulgur.
What can you serve with spinach with bulgur?
Spinach with bulgur pairs well with plain yogurt, a crisp salad, or grilled vegetables. For a more substantial meal, serve it alongside eggs or a protein of your choice rather than adding extra bulgur.
Why is spinach with bulgur mushy?
Spinach with bulgur becomes mushy when it is cooked with too much liquid, simmered too long, or made with fine bulgur. Use medium or coarse bulgur, drain wet spinach, and add cooking liquid gradually.
Does the iron in spinach with bulgur absorb well?
The iron in spinach with bulgur is non-heme iron, which the body absorbs less readily than iron from meat. Serving it with a vitamin C-rich food, such as tomatoes or peppers, can help improve absorption.
Spinach with bulgur Vitamins & Minerals
Vitamins
Vitamin K
324µg · 270% DV
Vitamin A
846µg · 94% DV
Folate
117µg · 29% DV
Vitamin C
25.2mg · 28% DV
Minerals
Manganese
0.81mg · 35% DV
Copper
0.23mg · 26% DV
Iron
3.96mg · 22% DV
Potassium ⭐
612mg · 18% DV
Sodium
216mg · 9% DV
Spinach with bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach with bulgur
To burn the 117 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 Spinach with bulgur?
Spinach with bulgur is a Turkish home-style dish made by cooking chopped spinach together with bulgur, often with onion and tomato paste. As the grains soften, they absorb some of the cooking liquid and mingle with the greens, making a moist, spoonable dish rather than a separate grain-and-vegetable plate.
The spinach tastes mild and earthy, while bulgur adds a pleasantly chewy texture and makes the dish more filling. In Turkey it is commonly served warm as part of lunch or dinner, often with yoghurt; it also works well as a simple meat-free main. It is relatively light and provides fibre, so serve it with yoghurt or a crisp salad for an easy, balanced meal.
How Nutritious Is Spinach with bulgur?
Nutrient density
Very 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 Spinach with bulgur 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 Spinach with bulgur Contain Allergens?
No known major allergens
Which Diets Is Spinach with bulgur Good For?
Vegan
— Not 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
Spinach with bulgur Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.41g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.