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●Low GI

Buttered tomato orzo bulgur pilaf Calories

Fiber-containing buttery bulgur pilaf

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

156kcal

GI

48low

POTASSIUM · 100 G

105mg

FIBER · 100 G

3.4g

Quick answer

1 cup (medium) of Buttered tomato orzo bulgur pilaf (180 g) has 281 calories. That works out to 156 calories per 100 g. It contains 44.5 g of carbs, 6.5 g of protein, 9.2 g of fat and 6.1 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Buttered tomato orzo bulgur pilaf Nutrition Facts

Selected: 1 cup (medium) · 180 g

281

KCAL / 180G

Carbs

44.5g

· 16% DV

Protein

6.5g

· 13% DV

Fat

9.2g

· 12% DV

Fiber

6.1g

· 22% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 9% · Fat 29%

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

NutrientAmount% DV
Calories281 kcal
Total fat9.2 g12%
Saturated fat5.13 g26%
Trans fat0.29 g
Sodium378 mg16%
Total carbohydrate44.5 g16%
Fiber6.1 g22%
Protein6.5 g13%

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 tomato orzo bulgur pilaf?

ServingAmountCalories
1 cup (medium)180 g281 kcal
1 tablespoon (small)15 g23 kcal
½ cup (small)90 g140 kcal
100 g100 g156 kcal
1 serving (small)150 g234 kcal
1 serving (large)220 g343 kcal
1.5 cup (large)270 g421 kcal
1 pack (large)500 g780 kcal

Calculated from 156 calories per 100 g.

Frequently Asked Questions About Buttered tomato orzo bulgur pilaf

What is in buttered tomato orzo bulgur pilaf?

Buttered tomato orzo bulgur pilaf is made with bulgur wheat, small pasta such as orzo, butter, tomato paste, and water or stock. Some cooks add onion or seasonings, but the defining combination is bulgur, butter, tomato, and pasta.

How do you make buttered tomato orzo bulgur pilaf?

To make buttered tomato orzo bulgur pilaf, toast the orzo in melted butter, stir in tomato paste, then add the bulgur and hot water or stock. Cover and cook until the bulgur is tender, then let it rest before fluffing.

What should you serve with buttered tomato orzo bulgur pilaf?

Serve buttered tomato orzo bulgur pilaf with yogurt, a crisp salad, or grilled vegetables. It also works as a side for grilled chicken or beans, while a bowl of soup makes it part of a simple, filling meal.

Can you use vermicelli instead of orzo in buttered tomato orzo bulgur pilaf?

Yes, vermicelli can replace the orzo in buttered tomato orzo bulgur pilaf. Break long strands into small pieces and watch them closely while toasting, since thin vermicelli browns faster than larger pasta shapes.

Why does buttered tomato orzo bulgur pilaf turn mushy?

Buttered tomato orzo bulgur pilaf turns mushy when it absorbs too much liquid or cooks for too long. Bulgur grind affects how quickly it softens, so use a suitable liquid amount and avoid stirring repeatedly while it cooks.

Can you make buttered tomato orzo bulgur pilaf ahead of time?

Yes, buttered tomato orzo bulgur pilaf can be cooked ahead and reheated. Keep it covered in the refrigerator, then warm it gently with a splash of water or stock and fluff it to loosen the grains.

Can buttered tomato orzo bulgur pilaf be frozen?

Yes, buttered tomato orzo bulgur pilaf freezes well in airtight, portion-sized containers. Thaw it in the refrigerator or reheat it from frozen with a little water, stirring gently so the bulgur does not dry out.

Is buttered tomato orzo bulgur pilaf healthier than rice pilaf?

Buttered tomato orzo bulgur pilaf has whole-grain bulgur, while rice pilaf is made with rice; the overall difference also depends on ingredients and portion size. Butter and orzo contribute to the dish, so neither version is automatically healthier in every meal.

Can you add vegetables to buttered tomato orzo bulgur pilaf?

Yes, diced vegetables such as peppers, zucchini, or carrots can be added to buttered tomato orzo bulgur pilaf. Sauté firmer vegetables before adding the bulgur, and adjust the cooking liquid if the vegetables release a lot of moisture.

How do you reheat buttered tomato orzo bulgur pilaf without drying it out?

Reheat buttered tomato orzo bulgur pilaf gently in a covered pan with a small splash of water or stock. Stir once or twice as it warms; for a microwave, cover the dish so steam helps restore moisture.

Buttered tomato orzo bulgur pilaf Vitamins & Minerals

Vitamins

B1

0.18mg · 15% DV

B3

2.25mg · 14% DV

B6

0.2mg · 12% DV

B5

0.36mg · 7% DV

Minerals

Manganese

1.26mg · 55% DV

Copper

0.22mg · 24% DV

Phosphorus

153mg · 22% DV

Selenium

9.9µg · 18% DV

Sodium

378mg · 16% DV

Potassium ⭐

189mg · 6% DV

Buttered tomato orzo bulgur pilaf Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

18
Medium

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

How to Burn Off Buttered tomato orzo bulgur pilaf

To burn the 281 calories in 1 cup (medium) (180 g):

🚶

70min

Walking (5 km/h)

🏃

29min

Running (8 km/h)

🚴

38min

Cycling

🏊

33min

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 tomato orzo bulgur pilaf?

Buttered tomato orzo bulgur pilaf is a Turkish-style pilaf made by cooking bulgur with butter, tomato paste and small pasta pieces known as orzo. The bulgur gives it a pleasantly grainy base, while the pasta softens the texture and the tomato paste adds a savoury, gently tangy flavour.

It is commonly served as a side with stews, beans, grilled meat or vegetables, and can also make a simple lunch with a salad. Its buttery richness makes it satisfying, while bulgur contributes fibre: a 100 g portion contains 3.4 g. For a lighter version, use less butter and add a little water to loosen the tomato paste before stirring it through.

How Nutritious Is Buttered tomato orzo bulgur pilaf?

Nutrient density

Medium

48/ 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

47/ 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 tomato orzo bulgur pilaf Processed?

NOVA 3

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 tomato orzo bulgur pilaf 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 tomato orzo 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 tomato orzo bulgur pilaf Fat Profile

SATURATED

5.13g

MONOUNSATURATED

2.43g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 10.9:1

Above the ideal 4:1 (10.9:1).

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120 kcal

🍝

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124 kcal

🥖

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410 kcal

🥯

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340 kcal

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450 kcal

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Pasta (Boiled)

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Nutrition data compiled from USDA FoodData Central and scientific sources.