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●Low GI

Buttered bulgur Calories

Source of fiber and complex carbohydrates

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

122kcal

GI

46low

POTASSIUM · 100 G

71mg

FIBER · 100 G

4.5g

Quick answer

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.

Buttered bulgur Nutrition Facts

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%

Buttered bulgur nutrition facts table · 1 cup (medium) (180 g)

NutrientAmount% DV
Calories220 kcal
Total fat5.8 g7%
Saturated fat3.33 g17%
Trans fat0.18 g
Sodium162 mg7%
Total carbohydrate38.7 g14%
Fiber8.1 g29%
Protein5.8 g12%

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 Buttered bulgur?

ServingAmountCalories
1 cup (medium)180 g220 kcal
1 tablespoon (small)15 g18 kcal
½ cup (small)90 g110 kcal
100 g100 g122 kcal
1 serving (medium)150 g183 kcal
1 cup (chopped)180 g220 kcal
1 serving (large)250 g305 kcal
1.5 cup (large)270 g329 kcal

Calculated from 122 calories per 100 g.

Frequently Asked Questions About Buttered bulgur

How do you cook buttered bulgur?

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.

What type of bulgur is best for buttered bulgur?

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.

Why does buttered bulgur turn mushy?

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.

Can you make buttered bulgur with broth instead of water?

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.

Should you rinse bulgur before making buttered bulgur?

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.

When should you add the butter to buttered bulgur?

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.

What can you serve with buttered bulgur?

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.

How do you keep buttered bulgur fluffy instead of sticky?

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.

Can you freeze buttered bulgur?

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.

How long does buttered bulgur last in the refrigerator?

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.

Buttered bulgur Vitamins & Minerals

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

Buttered bulgur Glycemic Index

GLYCEMIC INDEX

46
Low
0 Low5570100

GLYCEMIC LOAD

18
Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Buttered bulgur

To burn the 220 calories in 1 cup (medium) (180 g):

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Buttered bulgur?

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.

How Nutritious Is Buttered bulgur?

Nutrient density

Medium

52/ 100

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

55/ 100

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 Buttered 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 Buttered bulgur Contain Allergens?

Contains these allergens:

Gluten yes
Dairy yes
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Buttered 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

Buttered bulgur Fat Profile

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.