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Cold bulgur köfte Calories
Cold-served bulgur köfte-style mezze with moderate fiber and plant-based nutrients.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cold bulgur köfte (180 g) has 297 calories. That works out to 165 calories per 100 g. It contains 56.2 g of carbs, 8.6 g of protein, 4.3 g of fat and 8.3 g of fiber. Its 1.6 mg of Manganese covers 70% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Cold bulgur köfte Nutrition Facts
Selected: 1 serving (medium) · 180 g
297
KCAL / 180G
Carbs
56.2g
· 20% DV
Protein
8.6g
· 17% DV
Fat
4.3g
· 6% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 12% · Fat 13%
Cold bulgur köfte nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 297 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 56.2 g | 20% |
| Fiber | 8.3 g | 30% |
| Protein | 8.6 g | 17% |
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 Cold bulgur köfte?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 297 kcal |
| 1 piece (small) | 20 g | 33 kcal |
| 2 tablespoon (shredded) | 30 g | 50 kcal |
| 3 piece (medium) | 60 g | 99 kcal |
| 100 g | 100 g | 165 kcal |
| 5 piece (large) | 100 g | 165 kcal |
| 1 serving (small) | 120 g | 198 kcal |
| 1 cup (medium) | 170 g | 281 kcal |
| 1 serving (large) | 250 g | 413 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Cold bulgur köfte
What is cold bulgur köfte?
Cold bulgur köfte is a Turkish mezze made by seasoning and shaping softened bulgur into small köfte, then serving it chilled or at room temperature. Recipes vary, but tomato paste, onion, herbs, and spices are common additions.
Is cold bulgur köfte the same as kısır?
No. Cold bulgur köfte is kneaded and shaped into pieces, while kısır is usually served as a loose bulgur salad. Their seasonings can overlap, but their texture and presentation are different.
Is cold bulgur köfte cooked or eaten raw?
Cold bulgur köfte is usually made by softening bulgur with hot water, then kneading and shaping it; it is not typically boiled after shaping. The preparation can vary by recipe, so follow the method for the version you are making.
What ingredients go into cold bulgur köfte?
Cold bulgur köfte is usually based on fine bulgur, with tomato or pepper paste, onion, and seasonings added for flavor. Some versions include fresh herbs or other ingredients, so there is no single fixed recipe.
How do you stop cold bulgur köfte from falling apart?
Give the bulgur enough time to soften and knead the mixture until it holds together before shaping cold bulgur köfte. If it feels dry, add water sparingly; too much can make the mixture sticky and difficult to form.
What should you serve with cold bulgur köfte?
Serve cold bulgur köfte with crisp lettuce, lemon wedges, and fresh herbs for a refreshing mezze plate. It also pairs well with other small dishes; keep wet accompaniments separate until serving so the köfte does not turn soggy.
Can you make cold bulgur köfte ahead of time?
Yes, cold bulgur köfte can be prepared ahead and chilled, which gives the seasonings time to blend. Keep it covered and add delicate herbs or lemon close to serving so the texture and fresh flavors hold up.
How long does cold bulgur köfte keep in the fridge?
Cold bulgur köfte keeps for a few days when refrigerated promptly in a covered container. Store lettuce, lemon, and other fresh garnishes separately, and discard the köfte if it has been left at room temperature for too long.
Can you freeze cold bulgur köfte?
Yes, but freezing can make cold bulgur köfte softer or more crumbly after thawing. Freeze a small portion first to check the texture, thaw it in the refrigerator, and avoid refreezing it.
Is cold bulgur köfte spicy?
Cold bulgur köfte can be mild or spicy, depending on the pepper paste and other seasonings used. When making it at home, add hot pepper gradually and taste the mixture before shaping.
Cold bulgur köfte Vitamins & Minerals
Vitamins
B3
3.24mg · 20% DV
B1
0.22mg · 18% DV
Vitamin K
16.2µg · 13% DV
Biotin
3.6µg · 12% DV
Minerals
Manganese
1.62mg · 70% DV
Copper
0.29mg · 32% DV
Phosphorus
173mg · 25% DV
Sodium
504mg · 22% DV
Potassium ⭐
306mg · 9% DV
Cold bulgur köfte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold bulgur köfte
To burn the 297 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 Cold bulgur köfte?
Cold bulgur köfte is a Turkish mezze made by kneading fine bulgur with ingredients such as tomato paste, onion and spices, then shaping the mixture into small pieces. Recipes vary between regions and households, and it is served chilled.
The texture is tender but slightly chewy, with a savoury, spiced flavour that often gets a fresh lift from lemon and herbs. In Turkey, it is commonly served as a cold mezze or alongside a meal, with greens for wrapping or eating between bites. Bulgur gives it fibre and plant-based nutrients; a lighter, fresher serving pairs it with lettuce, parsley and lemon.
How Nutritious Is Cold bulgur köfte?
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 Cold bulgur köfte 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 Cold bulgur köfte Contain Allergens?
Contains these allergens:
Which Diets Is Cold bulgur köfte 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
Cold bulgur köfte Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.04g
POLYUNSATURATED
1.42g
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.