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Bulgur meatballs Calories
Bulgur-based meatball-style dish with moderate fiber and grain-forward nutrition
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Bulgur meatballs (150 g) has 279 calories. That works out to 186 calories per 100 g. It contains 44.7 g of carbs, 9.6 g of protein, 6.9 g of fat and 7.1 g of fiber. Its 1.2 mg of Manganese covers 53% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Bulgur meatballs Nutrition Facts
Selected: 1 serving (medium) · 150 g
279
KCAL / 150G
Carbs
44.7g
· 16% DV
Protein
9.6g
· 19% DV
Fat
6.9g
· 9% DV
Fiber
7.1g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 14% · Fat 22%
Bulgur meatballs nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 279 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 44.7 g | 16% |
| Fiber | 7.1 g | 25% |
| Protein | 9.6 g | 19% |
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 meatballs?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 279 kcal |
| 1 piece (small) | 25 g | 47 kcal |
| 1 piece (medium) | 35 g | 65 kcal |
| 1 piece (large) | 50 g | 93 kcal |
| 100 g | 100 g | 186 kcal |
| 4 piece (medium) | 100 g | 186 kcal |
| 6 piece (medium) | 150 g | 279 kcal |
| 1 cup (medium) | 180 g | 335 kcal |
| 8 piece (large) | 200 g | 372 kcal |
Calculated from 186 calories per 100 g.
Frequently Asked Questions About Bulgur meatballs
What are Bulgur meatballs made of?
Bulgur meatballs are made primarily from bulgur softened with water and kneaded into a mixture that can be shaped into balls. Recipes may add onion, tomato paste, herbs, flour, or minced meat; some versions are entirely meat-free.
How do you make Bulgur meatballs?
To make Bulgur meatballs, soften fine bulgur, then knead it with seasonings and any recipe-specific ingredients until it holds together. Shape the mixture into small balls and simmer them in water, broth, or sauce until cooked through.
Why do Bulgur meatballs fall apart?
Bulgur meatballs usually fall apart when the bulgur is too dry, the mixture has not been kneaded enough, or the cooking liquid is boiling too vigorously. Add water gradually while kneading, and lower the balls gently into a gentle simmer.
Can you make Bulgur meatballs without meat?
Yes, Bulgur meatballs can be made without meat. Bulgur, onion, tomato paste, herbs, and spices can form the base; some recipes use flour or another binder to help the balls keep their shape during cooking.
How are Bulgur meatballs different from kibbeh?
Bulgur meatballs are generally small, solid balls of bulgur mixture, while kibbeh often has a bulgur shell filled with a separate meat mixture. Both have many regional versions, so the ingredients and shapes can vary.
What is the best bulgur to use for Bulgur meatballs?
Fine bulgur is usually the easiest choice for Bulgur meatballs because it softens quickly and helps form a cohesive mixture. Coarser bulgur may need more soaking and can leave the balls grainier, so follow the recipe’s texture cues.
How do you keep Bulgur meatballs round while cooking?
To keep Bulgur meatballs round, knead until the mixture feels cohesive, shape each ball firmly, and simmer rather than boil vigorously. Cook them in batches if needed so they have room to move without being knocked against one another.
What sauce goes well with Bulgur meatballs?
A tomato-based sauce with garlic and herbs pairs well with Bulgur meatballs, while yogurt sauce suits versions served plain or with broth. Choose a sauce that complements the seasoning already mixed into the meatballs.
Can Bulgur meatballs be frozen?
Yes, Bulgur meatballs can be frozen either before or after cooking. Freeze uncooked balls in a single layer first, then transfer them to a sealed container; freeze cooked ones with their sauce to help prevent them drying out.
How should you reheat leftover Bulgur meatballs?
Reheat leftover Bulgur meatballs gently in a covered pan with a splash of water or sauce, stirring carefully so they do not break. Refrigerate leftovers promptly in a sealed container and reheat only the portion you plan to eat.
Bulgur meatballs Vitamins & Minerals
Vitamins
B3
2.85mg · 18% DV
B1
0.17mg · 14% DV
B6
0.21mg · 12% DV
Biotin
3µg · 10% DV
Minerals
Manganese
1.23mg · 53% DV
Copper
0.24mg · 27% DV
Phosphorus
177mg · 25% DV
Sodium
420mg · 18% DV
Potassium ⭐
252mg · 7% DV
Bulgur meatballs Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur meatballs
To burn the 279 calories in 1 serving (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 meatballs?
Bulgur meatballs are small, seasoned balls made by kneading bulgur into a mouldable mixture. Recipes vary: some include meat, while others keep the bulgur and seasonings at the centre, so the name can cover both meat-based and meat-free versions.
In Turkey they are commonly served warm as part of a home-style meal, sometimes with a tomato-based sauce or yoghurt; a fresh salad makes a good accompaniment elsewhere too. Their grain-forward profile provides carbohydrates and a moderate amount of fibre—4.7 g per 100 g. For a lighter plate, use less oil in cooking and pair them with vegetables.
How Nutritious Is Bulgur meatballs?
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 meatballs 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 meatballs Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur meatballs 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
Bulgur meatballs Fat Profile
SATURATED
1.17g
MONOUNSATURATED
2.13g
POLYUNSATURATED
1.94g
Omega 6:3 ratio 22.1:1
Above the ideal 4:1 (22.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.