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Source of fiber and complex carbohydrates
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Buttered bulgur (180 g) has 220 calories. That works out to 122 calories per 100 g. It contains 38.7 g of carbs, 5.8 g of protein, 5.8 g of fat and 8.1 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 180 g
220
KCAL / 180G
Carbs
38.7g
· 14% DV
Protein
5.8g
· 12% DV
Fat
5.8g
· 7% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 10% · Fat 23%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 3.33 g | 17% |
| Trans fat | 0.18 g | |
| Sodium | 162 mg | 7% |
| Total carbohydrate | 38.7 g | 14% |
| Fiber | 8.1 g | 29% |
| Protein | 5.8 g | 12% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 220 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| ½ cup (small) | 90 g | 110 kcal |
| 100 g | 100 g | 122 kcal |
| 1 serving (medium) | 150 g | 183 kcal |
| 1 cup (chopped) | 180 g | 220 kcal |
| 1 serving (large) | 250 g | 305 kcal |
| 1.5 cup (large) | 270 g | 329 kcal |
Calculated from 122 calories per 100 g.
Buttered bulgur is made by briefly toasting coarse bulgur in butter, adding hot water or stock, then simmering until tender. Let it rest covered off the heat before fluffing it gently; this helps the grains stay separate.
Coarse, pilaf-grade bulgur is usually best for buttered bulgur because it holds its shape during simmering. Fine bulgur softens much faster and is better suited to dishes such as tabbouleh than to a fluffy pilaf.
Buttered bulgur usually turns mushy because it has too much liquid, is stirred too often, or cooks for too long. Use coarse bulgur, add liquid carefully, and leave the finished pilaf covered to rest rather than continuing to cook it.
Yes, broth works well in buttered bulgur and gives it a deeper savory flavor. Taste the broth before adding salt, since stock can already be salty. Vegetable broth is another option when you want a meat-free version.
Usually, buttered bulgur does not need rinsing if it is clean and packaged for cooking. If you do rinse it, drain it thoroughly so extra water does not throw off the pilaf’s texture.
Add most of the butter to the hot pan before the bulgur, then toast the grains briefly so they are coated. For a richer aroma, stir in a little extra butter after cooking and let the pilaf rest.
Buttered bulgur pairs well with grilled meat, chicken, beans, or roasted vegetables. A crisp salad or yogurt-based side brings freshness and balances the buttery flavor, making it easy to serve as either a side dish or a simple meal.
To keep buttered bulgur fluffy, use coarse grains, avoid excess liquid, and resist stirring while it simmers. Once it is cooked, let it stand covered and then separate the grains gently with a fork.
Yes, buttered bulgur can be frozen in a tightly sealed container once it has cooled. Thaw it in the refrigerator and reheat it covered with a splash of water; the texture may be a little softer than when freshly cooked.
Buttered bulgur keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Discard it if it develops an unusual smell, slimy texture, or visible mold, and avoid leaving it at room temperature for long.
Vitamins
B1
0.18mg · 15% DV
B3
1.98mg · 12% DV
B6
0.14mg · 8% DV
Biotin
2.16µg · 7% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.22mg · 24% DV
Phosphorus
140mg · 20% DV
Magnesium
58mg · 14% DV
Sodium
162mg · 7% DV
Potassium ⭐
128mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 220 calories in 1 cup (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.
Buttered bulgur is a simple pilaf made by cooking cracked wheat, often after briefly toasting it in butter. It is common in Turkish home cooking, where recipes may also include onion or tomato. The grains turn tender while retaining a slight bite, with a savoury, toasted flavour from the butter.
Serve it warm alongside beans, grilled meat or vegetables, or pair it with yoghurt for a straightforward meal. It provides fibre and complex carbohydrates, with 4.5 g of fibre per 100 g. For a lighter plate, use less butter and serve it with plenty of vegetables or a fresh salad.
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.
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.
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.
Contains these allergens:
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
SATURATED
3.33g
MONOUNSATURATED
1.26g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.