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Buttered einkorn bulgur pilaf Calories
Fiber-rich ancient grain pilaf with butter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Buttered einkorn bulgur pilaf (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 44.6 g of carbs, 6.5 g of protein, 7.4 g of fat and 7.2 g of fiber. Its 1.5 mg of Manganese covers 67% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Buttered einkorn bulgur pilaf Nutrition Facts
Selected: 1 serving (medium) · 180 g
263
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
6.5g
· 13% DV
Fat
7.4g
· 9% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 10% · Fat 24%
Buttered einkorn bulgur pilaf nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 3.42 g | 17% |
| Trans fat | 0.14 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 7.2 g | 26% |
| Protein | 6.5 g | 13% |
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 Buttered einkorn bulgur pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 263 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 2 tablespoon (diced) | 36 g | 53 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 cup (medium) | 160 g | 234 kcal |
| 1 cup (large) | 220 g | 321 kcal |
| 1 serving (large) | 250 g | 365 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Buttered einkorn bulgur pilaf
How do you cook buttered einkorn bulgur pilaf?
Rinse and drain the einkorn bulgur, then briefly toast it in butter before adding hot water or stock. Simmer it covered until tender and the liquid is absorbed, then let it rest off the heat so the grains settle and separate more easily.
What is einkorn bulgur in buttered einkorn bulgur pilaf?
Einkorn bulgur is cracked wheat made from einkorn, an ancient wheat variety; it is not rice. In buttered einkorn bulgur pilaf, it gives the dish a pleasantly nutty grain flavor and a firmer bite than many rice-based pilafs.
How is buttered einkorn bulgur pilaf different from regular bulgur pilaf?
Buttered einkorn bulgur pilaf uses bulgur made from einkorn, so its flavor is more distinctly wheaty and its texture can stay firmer. Grain size and processing vary, so cooking time and liquid needs may differ from the bulgur used in your usual pilaf.
Do you need to soak bulgur for buttered einkorn bulgur pilaf?
No, soaking is usually not necessary for buttered einkorn bulgur pilaf. Rinsing and draining the grains is generally enough; soaking can shorten cooking time and soften the texture, so reduce the cooking liquid if you choose to soak it.
Why is my buttered einkorn bulgur pilaf still hard?
Buttered einkorn bulgur pilaf may stay hard if the grains have not absorbed enough liquid or have not cooked long enough. If the pan is dry but the bulgur is still firm, add a little hot water, continue simmering gently, and let it rest covered.
What should you serve with buttered einkorn bulgur pilaf?
Serve buttered einkorn bulgur pilaf with grilled meat, roasted vegetables, beans, or a fresh salad. Plain yogurt or a cucumber-yogurt dip also balances the buttery, nutty flavor and makes the pilaf work as either a side dish or a simple vegetarian meal.
Can you use buttered einkorn bulgur pilaf instead of rice?
Yes, buttered einkorn bulgur pilaf can take the place of rice alongside many meals. Its grains are chewier and more strongly flavored, so it is especially suited to stews, roasted vegetables, and dishes with savory pan juices.
How do you store leftover buttered einkorn bulgur pilaf?
Refrigerate leftover buttered einkorn bulgur pilaf in a covered container once it has cooled, rather than leaving it out for an extended time. Use it within 3–4 days and reheat it thoroughly; a splash of water helps restore moisture.
Can you freeze buttered einkorn bulgur pilaf?
Yes, buttered einkorn bulgur pilaf freezes well in meal-sized portions. Cool it before packing it into airtight containers, then thaw and reheat it with a little water to keep the grains from drying out.
Can you make buttered einkorn bulgur pilaf with vegetables?
Yes, you can add onion, peppers, tomatoes, or mushrooms to buttered einkorn bulgur pilaf. Cook the vegetables in the butter before adding the bulgur, and account for any liquid they release so the finished pilaf does not turn soggy.
Buttered einkorn bulgur pilaf Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
B1
0.14mg · 12% DV
B6
0.2mg · 12% DV
Biotin
3.24µg · 11% DV
Minerals
Manganese
1.53mg · 67% DV
Selenium
16µg · 29% DV
Phosphorus
194mg · 28% DV
Copper
0.22mg · 24% DV
Sodium
324mg · 14% DV
Potassium ⭐
166mg · 5% DV
Buttered einkorn bulgur pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buttered einkorn bulgur pilaf
To burn the 263 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 Buttered einkorn bulgur pilaf?
Buttered einkorn bulgur pilaf is made by toasting bulgur from einkorn wheat in butter, then simmering it in water or broth. Einkorn is an ancient wheat traditionally grown in parts of Anatolia, including the Kastamonu region of Türkiye; unlike a rice pilaf, this dish has the pleasantly chewy texture of cracked wheat.
The butter brings a rounded, savoury aroma, while the grain has a mild, nutty wheat flavour. It works well alongside grilled meat, beans or vegetables, and can be served with yoghurt or a fresh salad. This is a fibre-rich grain side with a little more substance than plain rice. For a lighter plate, use less butter and pair it with plenty of vegetables.
How Nutritious Is Buttered einkorn bulgur pilaf?
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 Buttered einkorn bulgur pilaf 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 einkorn bulgur pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Buttered einkorn bulgur pilaf 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 einkorn bulgur pilaf Fat Profile
SATURATED
3.42g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.