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Cooked soy bulgur Calories
High-protein, fiber-rich, filling grain-like product
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked soy bulgur (180 g) has 254 calories. That works out to 141 calories per 100 g. It contains 29.2 g of carbs, 21.2 g of protein, 5.2 g of fat and 9.2 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 38 (low), so it raises blood sugar slowly.
Cooked soy bulgur Nutrition Facts
Selected: 1 cup (medium) · 180 g
254
KCAL / 180G
Carbs
29.2g
· 11% DV
Protein
21.2g
· 42% DV
Fat
5.2g
· 7% DV
Fiber
9.2g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 34% · Fat 19%
Cooked soy bulgur nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 254 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 9 mg | 0% |
| Total carbohydrate | 29.2 g | 11% |
| Fiber | 9.2 g | 33% |
| Protein | 21.2 g | 42% |
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 Cooked soy bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 254 kcal |
| 1 tablespoon (shredded) | 15 g | 21 kcal |
| 1 piece (half) | 90 g | 127 kcal |
| 100 g | 100 g | 141 kcal |
| 1 serving (small) | 120 g | 169 kcal |
| 1 serving (medium) | 180 g | 254 kcal |
| 1 cup (large) | 240 g | 338 kcal |
| 1 pack (whole) | 250 g | 353 kcal |
| 1 serving (large) | 260 g | 367 kcal |
Calculated from 141 calories per 100 g.
Frequently Asked Questions About Cooked soy bulgur
What is cooked soy bulgur?
Cooked soy bulgur is a ready-to-use grain-like food made with soy and bulgur. It can be served warm as a side or added to salads and vegetable dishes; check the package directions for any product-specific preparation instructions.
How do you cook cooked soy bulgur?
Cooked soy bulgur usually needs reheating rather than a full cooking cycle. Warm it in a covered pan or microwave, stirring as needed; add a small splash of water if it seems dry, and follow the package directions if they differ.
Can cooked soy bulgur replace rice or quinoa?
Yes, cooked soy bulgur can replace rice or quinoa in many bowls and side dishes. Its texture and flavor are different, so it works best when paired with sauces, vegetables, or seasonings that suit its hearty, bulgur-like bite.
Does cooked soy bulgur taste like regular bulgur?
No, cooked soy bulgur may not taste exactly like regular bulgur because it contains soy as well. Expect a distinctive, hearty flavor and texture; herbs, lemon, spices, and sautéed vegetables are easy ways to complement it.
How can I season cooked soy bulgur?
Season cooked soy bulgur with herbs, spices, and a little oil or lemon juice. Garlic, cumin, black pepper, and chopped parsley work well in savory dishes; add the seasoning while reheating so it coats the grains evenly.
Can cooked soy bulgur be used in a grain bowl?
Yes, cooked soy bulgur makes a filling base for a grain bowl. Pair it with roasted or fresh vegetables, a flavorful sauce, and a protein topping if desired; add the warm bulgur just before serving so the other ingredients keep their texture.
How long does cooked soy bulgur keep in the fridge?
Keep cooked soy bulgur in a covered container in the refrigerator and use it within the usual safe window for cooked leftovers. Refrigerate it promptly after serving, and discard it if it develops an unusual smell, appearance, or texture.
Can you freeze cooked soy bulgur?
Yes, cooked soy bulgur can be frozen in airtight, meal-size portions once cooled. Thaw it in the refrigerator and reheat it thoroughly; freezing may soften the texture, so it is especially useful for soups, bowls, and cooked dishes.
Can cooked soy bulgur go into soup?
Yes, cooked soy bulgur can be stirred into soup near the end of cooking. Since it is already cooked, give it just enough time to heat through; prolonged boiling can make the grains overly soft.
Can cooked soy bulgur be eaten cold?
Yes, cooked soy bulgur can be eaten cold once it has been stored safely. Cool it promptly, refrigerate it in a covered container, then toss it with crisp vegetables, herbs, and a tangy dressing for a quick salad.
Cooked soy bulgur Vitamins & Minerals
Vitamins
Biotin
12.6µg · 42% DV
B6
0.32mg · 19% DV
B1
0.22mg · 18% DV
Folate
68.4µg · 17% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.5mg · 56% DV
Phosphorus
266mg · 38% DV
Iron
4.68mg · 26% DV
Potassium ⭐
446mg · 13% DV
Sodium
9mg · 0% DV
Cooked soy bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked soy bulgur
To burn the 254 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 Cooked soy bulgur?
Cooked soy bulgur is a soy-based, bulgur-style product prepared until tender, with separate grains and a pleasantly chewy bite. Its mild, slightly nutty taste works well in grain bowls, salads and pilaf-style dishes. It can be served warm alongside vegetables or beans, or cooled and tossed with herbs, lemon and chopped vegetables; these uses make it easy to fit into everyday meals across a range of cuisines.
It is filling, with a notable contribution from both protein and fibre: a 100 g portion provides 11.8 g of protein and 5.1 g of fibre. For a lighter plate, pair it with plenty of vegetables and use oil sparingly; beans or greens make a satisfying plant-based combination.
How Nutritious Is Cooked soy bulgur?
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
High
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 Cooked soy 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 Cooked soy bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Cooked soy bulgur 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
Cooked soy bulgur Fat Profile
SATURATED
0.76g
MONOUNSATURATED
1.13g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 7.4:1
Above the ideal 4:1 (7.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.