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Classic kısır Calories
Traditional bulgur salad with tomato paste, olive oil, herbs and spices
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Classic kısır (180 g) has 284 calories. That works out to 158 calories per 100 g. It contains 40.3 g of carbs, 6.3 g of protein, 11.7 g of fat and 7.4 g of fiber. Its 68.4 µg of Vitamin K covers 57% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Classic kısır Nutrition Facts
Selected: 1 cup (medium) · 180 g
284
KCAL / 180G
Carbs
40.3g
· 15% DV
Protein
6.3g
· 13% DV
Fat
11.7g
· 15% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 9% · Fat 36%
Classic kısır nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 284 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 1.71 g | 9% |
| Trans fat | 0 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 7.4 g | 26% |
| Protein | 6.3 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 Cup of Classic kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 284 kcal |
| 1 tablespoon (small) | 20 g | 32 kcal |
| 1 piece (small) | 35 g | 55 kcal |
| 1 piece (large) | 70 g | 111 kcal |
| ½ cup (small) | 90 g | 142 kcal |
| 100 g | 100 g | 158 kcal |
| 1 serving (medium) | 150 g | 237 kcal |
| 1 serving (large) | 250 g | 395 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Classic kısır
What is classic kısır made of?
Classic kısır is a Turkish bulgur salad made with fine bulgur, tomato and pepper paste, olive oil, herbs, and seasonings. Lemon juice or pomegranate molasses adds tang, while parsley and green onion are commonly mixed in just before serving.
How do you make classic kısır?
To make classic kısır, soften fine bulgur with hot water, then mix it with tomato and pepper paste. Once the bulgur has cooled, add olive oil, lemon juice or pomegranate molasses, spices, and chopped herbs.
Does classic kısır use cooked or raw bulgur?
Classic kısır usually uses fine bulgur softened by soaking, rather than bulgur boiled in a pot. Pour hot water over it, cover, and let it absorb; adding too much water can leave the salad mushy.
What is the difference between classic kısır and tabbouleh?
Classic kısır has a pronounced bulgur-and-tomato-paste flavor, while tabbouleh is typically dominated by parsley, mint, and lemon. Kısır is a Turkish salad often served with lettuce; tabbouleh is a Levantine dish commonly served as part of a mezze spread.
Why does classic kısır turn mushy?
Classic kısır turns mushy if the bulgur absorbs too much water or the herbs are stirred in while it is still hot. Add water carefully, let the bulgur absorb it fully, and wait until it cools before mixing in the greens.
How spicy is classic kısır?
Classic kısır can be mild or quite spicy, depending on the pepper paste, red pepper flakes, and Turkish isot pepper used. For a milder salad, choose sweet pepper paste and reduce the hot spices, tasting before serving.
What is classic kısır served with?
Classic kısır is often served with crisp lettuce leaves, lemon wedges, or as part of a Turkish mezze spread. It also appears at tea gatherings alongside savory pastries; adding the fresh herbs just before serving keeps their flavor bright.
How long does classic kısır keep in the fridge?
Classic kısır keeps for about 2–3 days in a sealed container in the refrigerator. The herbs and green onion soften as they sit, so for the freshest texture, store them separately and mix them in shortly before serving.
Can you freeze classic kısır?
Freezing classic kısır is not recommended because thawing can make the bulgur watery and the fresh herbs limp. Refrigerate leftovers in a tightly closed container instead and eat them within a few days.
Is classic kısır a healthy meal?
Classic kısır can be part of a balanced meal: it provides bulgur and herbs, while olive oil contributes much of its richness. Pairing it with vegetables and a protein-rich food can make the meal more filling and varied.
Classic kısır Vitamins & Minerals
Vitamins
Vitamin K
68.4µg · 57% DV
Vitamin C
17.1mg · 19% DV
B3
2.52mg · 16% DV
B1
0.18mg · 15% DV
Minerals
Manganese
1.22mg · 53% DV
Copper
0.29mg · 32% DV
Sodium
558mg · 24% DV
Phosphorus
164mg · 23% DV
Potassium ⭐
441mg · 13% DV
Classic kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Classic kısır
To burn the 284 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.
What is Classic kısır?
Classic kısır is a Turkish bulgur salad, usually made by softening fine bulgur and mixing it with tomato and pepper paste, olive oil, lemon, herbs and spices. Parsley and spring onions are common additions, while the balance of tang and heat varies from kitchen to kitchen.
In Turkey it is often served at tea gatherings, as part of a shared spread, or as a light meal, sometimes scooped into lettuce leaves. Its bulgur and vegetables give it a satisfying, fibre-containing character; a 100 g portion provides 4.1 g of fibre. For a lighter version, use a little less olive oil and add extra fresh herbs or chopped vegetables.
How Nutritious Is Classic kısır?
Nutrient density
High
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 Classic kısır 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 Classic kısır Contain Allergens?
Contains these allergens:
Which Diets Is Classic kısır Good For?
Vegan
✓ 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
Classic kısır Fat Profile
SATURATED
1.71g
MONOUNSATURATED
7.56g
POLYUNSATURATED
1.46g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.