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Einkorn bulgur pilaf with spinach Calories
Fiber-rich grain pilaf with spinach
In season: Spring · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Einkorn bulgur pilaf with spinach (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 39.8 g of carbs, 6.8 g of protein, 5 g of fat and 6.1 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Einkorn bulgur pilaf with spinach Nutrition Facts
Selected: 1 serving (medium) · 180 g
230
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
6.8g
· 14% DV
Fat
5g
· 6% 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 69% · Protein 12% · Fat 19%
Einkorn bulgur pilaf with spinach nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 0.68 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 6.1 g | 22% |
| Protein | 6.8 g | 14% |
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 Einkorn bulgur pilaf with spinach?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 230 kcal |
| 1 tablespoon (shredded) | 18 g | 23 kcal |
| 2 tablespoon (shredded) | 36 g | 46 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (medium) | 160 g | 205 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 250 g | 320 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Einkorn bulgur pilaf with spinach
How do you make einkorn bulgur pilaf with spinach?
To make einkorn bulgur pilaf with spinach, sauté onion, stir in rinsed einkorn bulgur, then add hot water and seasonings. Simmer covered until the grains are nearly tender, fold in chopped spinach until wilted, and let the pilaf rest before serving.
What is einkorn bulgur pilaf with spinach?
Einkorn bulgur pilaf with spinach is a savory grain dish made with cracked einkorn wheat, spinach, and usually onion. Einkorn bulgur is made by cooking, drying, and cracking the grain, so the dish has a distinct, pleasantly chewy texture.
Can you use frozen spinach in einkorn bulgur pilaf with spinach?
Yes, frozen spinach works in einkorn bulgur pilaf with spinach. Thaw and drain it first so it does not release excess water into the pilaf, then stir it in near the end of cooking, just as you would fresh spinach.
What is the right water ratio for einkorn bulgur pilaf with spinach?
Use the liquid guidance on the einkorn bulgur package for einkorn bulgur pilaf with spinach, because cracked grains vary in size and cooking needs. Add spinach near the end rather than compensating for its moisture with extra liquid at the start.
How is einkorn bulgur pilaf with spinach different from regular bulgur pilaf?
Einkorn bulgur pilaf with spinach uses bulgur made from einkorn, an ancient wheat variety, rather than the wheat commonly used for regular bulgur. The grain is still minimally processed by cooking, drying, and cracking, and it gives the pilaf a nuttier, more pronounced texture.
What can you serve with einkorn bulgur pilaf with spinach?
Serve einkorn bulgur pilaf with spinach alongside yogurt or a cucumber salad for a simple meal. It also pairs well with roasted vegetables, lentils, or grilled meat, since its earthy grain flavor complements both fresh and savory sides.
Can einkorn bulgur pilaf with spinach be made without tomato?
Yes, einkorn bulgur pilaf with spinach can be made without tomato or tomato paste. Sautéing onion in olive oil and seasoning with black pepper, cumin, or paprika gives it flavor while letting the spinach and einkorn remain prominent.
How long does einkorn bulgur pilaf with spinach keep in the fridge?
Einkorn bulgur pilaf with spinach keeps for about three days in the refrigerator when stored promptly in a covered container. Cool it and refrigerate it rather than leaving it out for an extended time, then reheat only the portion you plan to eat.
Does einkorn bulgur pilaf with spinach freeze well?
Yes, einkorn bulgur pilaf with spinach can be frozen in meal-sized portions. The spinach may soften after thawing, but the dish remains suitable for reheating; add a splash of water and stir as it warms to restore a moist texture.
Is einkorn bulgur pilaf with spinach suitable for people with diabetes?
People with diabetes can include einkorn bulgur pilaf with spinach if its carbohydrate content fits their meal plan, but einkorn bulgur can still raise blood glucose. Pairing it with protein and monitoring individual glucose responses can help guide portions; a clinician can advise on personal needs.
Einkorn bulgur pilaf with spinach Vitamins & Minerals
Vitamins
Vitamin K
140.4µg · 117% DV
Vitamin A
212.4µg · 24% DV
Folate
68.4µg · 17% DV
B3
2.52mg · 16% DV
Minerals
Manganese
1.4mg · 61% DV
Phosphorus
194mg · 28% DV
Selenium
15µg · 27% DV
Copper
0.23mg · 26% DV
Sodium
324mg · 14% DV
Potassium ⭐
378mg · 11% DV
Einkorn bulgur pilaf with spinach 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 spinach
To burn the 230 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 Einkorn bulgur pilaf with spinach?
Einkorn bulgur pilaf with spinach is a Turkish home-style dish made by cooking bulgur from einkorn wheat with spinach. Recipes may also include onion and a little oil, with details varying from kitchen to kitchen. The grain has a gently nutty flavour and a pleasantly firm bite, while the spinach softens into the pilaf.
It is usually served warm as a side or as a simple meal, often with yoghurt or a fresh salad. This is a fibre-rich grain dish; it provides 3.4 g of fibre per 100 g. For a lighter serving, keep the added oil modest and pair it with a crisp salad.
How Nutritious Is Einkorn bulgur pilaf with spinach?
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 spinach 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 spinach Contain Allergens?
Contains these allergens:
Which Diets Is Einkorn bulgur pilaf with spinach 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
Einkorn bulgur pilaf with spinach Fat Profile
SATURATED
0.68g
MONOUNSATURATED
1.89g
POLYUNSATURATED
1.42g
Omega 6:3 ratio 11.8:1
Above the ideal 4:1 (11.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.