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Einkorn bulgur pilaf with seafood Calories
Fiber-rich einkorn bulgur pilaf combining whole grain carbohydrates with seafood protein and minerals
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Einkorn bulgur pilaf with seafood (220 g) has 321 calories. That works out to 146 calories per 100 g. It contains 44.9 g of carbs, 17.2 g of protein, 8.4 g of fat and 7 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Einkorn bulgur pilaf with seafood Nutrition Facts
Selected: 1 cup (medium) · 220 g
321
KCAL / 220G
Carbs
44.9g
· 16% DV
Protein
17.2g
· 34% DV
Fat
8.4g
· 11% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 21% · Fat 24%
Einkorn bulgur pilaf with seafood nutrition facts table · 1 cup (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 8.4 g | 11% |
| Saturated fat | 1.58 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 462 mg | 20% |
| Total carbohydrate | 44.9 g | 16% |
| Fiber | 7 g | 25% |
| Protein | 17.2 g | 34% |
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 Einkorn bulgur pilaf with seafood?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 220 g | 321 kcal |
| 1 tablespoon (shredded) | 18 g | 26 kcal |
| 1 piece (half) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| 1 serving (small) | 160 g | 234 kcal |
| 1 cup (small) | 180 g | 263 kcal |
| 1 serving (medium) | 240 g | 350 kcal |
| 1 cup (large) | 280 g | 409 kcal |
| 1 serving (large) | 320 g | 467 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Einkorn bulgur pilaf with seafood
How do you make Einkorn bulgur pilaf with seafood?
Einkorn bulgur pilaf with seafood is made by sautéing aromatics, briefly toasting the bulgur, then simmering it in hot stock or water. Add the seafood near the end of cooking so it cooks through without becoming tough.
What seafood works best in Einkorn bulgur pilaf with seafood?
Shrimp, mussels, squid, and firm white fish all work well in Einkorn bulgur pilaf with seafood. Cut ingredients into similar-sized pieces, and add seafood with different cooking times in stages so the quicker-cooking pieces do not turn rubbery.
Does Einkorn bulgur pilaf with seafood need to be cooked in fish stock?
No, Einkorn bulgur pilaf with seafood does not require fish stock. Water or vegetable stock works too; fish stock gives the grains a more pronounced savory flavor, so taste before adding salt if your stock is already seasoned.
How do you stop Einkorn bulgur pilaf with seafood from turning mushy?
To keep Einkorn bulgur pilaf with seafood from turning mushy, measure the cooking liquid and avoid stirring repeatedly while the bulgur simmers. Add seafood toward the end rather than letting it release liquid into the pot throughout the grain's cooking time.
Can you make Einkorn bulgur pilaf with seafood using frozen seafood?
Yes, frozen seafood can be used for Einkorn bulgur pilaf with seafood. Thaw it safely in the refrigerator first and drain away excess liquid; adding it frozen can lower the pan temperature and leave the finished pilaf watery.
Can Einkorn bulgur pilaf with seafood be made in one pot?
Yes, Einkorn bulgur pilaf with seafood can be made in one pot. Cook the aromatics and bulgur first, then nestle in the seafood near the end; this keeps the seafood from overcooking while saving you an extra pan to wash.
What herbs and seasonings go with Einkorn bulgur pilaf with seafood?
Parsley, lemon, black pepper, and a little paprika complement Einkorn bulgur pilaf with seafood. Add fresh herbs and lemon after cooking to keep their flavor bright, and season cautiously if the stock or seafood mixture is already salty.
What should you serve with Einkorn bulgur pilaf with seafood?
A crisp green salad or roasted vegetables pair well with Einkorn bulgur pilaf with seafood. Since the pilaf already combines grains and seafood, a simple vegetable side and lemon wedges make a balanced meal without competing with its flavors.
How long does Einkorn bulgur pilaf with seafood keep in the fridge?
Keep Einkorn bulgur pilaf with seafood in a covered container in the refrigerator and eat it within one to two days. Refrigerate leftovers promptly rather than leaving this seafood dish at room temperature, and discard any portion with an off smell.
Can you prepare Einkorn bulgur pilaf with seafood ahead of time?
You can cook the bulgur base for Einkorn bulgur pilaf with seafood ahead, but add and cook the seafood just before serving for the best texture. If the whole dish is already cooked, refrigerate it promptly and reheat only the portion you plan to eat.
Einkorn bulgur pilaf with seafood Vitamins & Minerals
Vitamins
B12
2.42µg · 101% DV
B3
4.62mg · 29% DV
B1
0.26mg · 22% DV
Biotin
5.72µg · 19% DV
Minerals
Selenium
40µg · 73% DV
Manganese
1.58mg · 69% DV
Phosphorus
260mg · 37% DV
Copper
0.31mg · 34% DV
Sodium
462mg · 20% DV
Potassium ⭐
387mg · 11% DV
Einkorn bulgur pilaf with seafood Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Einkorn bulgur pilaf with seafood
To burn the 321 calories in 1 cup (medium) (220 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 Einkorn bulgur pilaf with seafood?
Einkorn bulgur pilaf with seafood brings together cracked, parboiled einkorn wheat and seafood, cooked in the pilaf style associated with Turkish and neighbouring cuisines. It is a hearty grain dish that can be adapted to whatever fish or shellfish is fresh and available, rather than a single fixed recipe.
The grains stay pleasantly chewy, with a mild, nutty flavour that works well with the savoury sweetness of seafood and a squeeze of lemon. Serve it hot as a main course, with a crisp salad or simply dressed vegetables. It offers whole-grain carbohydrates alongside seafood protein, and provides 3.2 g of fibre per 100 g. For a lighter plate, use a modest amount of oil and add extra vegetables.
How Nutritious Is Einkorn bulgur pilaf with seafood?
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 Einkorn bulgur pilaf with seafood 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 Einkorn bulgur pilaf with seafood Contain Allergens?
Contains these allergens:
Which Diets Is Einkorn bulgur pilaf with seafood Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Einkorn bulgur pilaf with seafood Fat Profile
SATURATED
1.58g
MONOUNSATURATED
2.82g
POLYUNSATURATED
1.85g
Omega 6:3 ratio 8.8:1
Above the ideal 4:1 (8.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.