1 cup (medium) of Fine bulgur pilaf (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 42.3 g of carbs, 5.8 g of protein, 1.8 g of fat and 6.8 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Fine bulgur pilaf?

Fine bulgur pilaf is a home-style dish made by simmering fine-grained bulgur until tender. In Turkish cooking it is often built on sautéed onion and tomato or pepper paste, though the seasoning and additions vary from household to household and region to region.

The small grains turn soft while keeping a little bite, and the pilaf is commonly served warm alongside stews, grilled foods or a bowl of yoghurt. It also works as the base of a simple meat-free meal with beans or chickpeas. With 3.8 g of fibre per 100 g, it offers more than just its mainly carbohydrate-based energy. Use a modest amount of oil and plenty of vegetables for a lighter plate.

Fine bulgur pilaf Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

23.5g

· 9% DV

Protein

3.2g

· 6% DV

Fat

· 1% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 81% · Protein 11% · Fat 8%

Fine bulgur pilaf Vitamins & Minerals

Vitamins

1.1mg · 7% DV

0.2mg · 4% DV

Folate

15µg · 4% DV

0.04mg · 3% DV

Minerals

Sodium

180mg · 8% DV

Iron

1mg · 6% DV

Phosphorus

38mg · 5% DV

Magnesium

18mg · 4% DV

How Nutritious Is Fine bulgur pilaf?

Nutrient density

Medium

38/ 100

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

52/ 100

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.

Fine bulgur pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fine bulgur pilaf

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Fine bulgur pilaf 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 Fine bulgur pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Fine bulgur pilaf 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

Fine bulgur pilaf Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.37g

⚖️

Omega 6:3 ratio 36:1

Above the ideal 4:1 (36:1).

Compare Fine bulgur pilaf

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Foods Similar to Fine bulgur pilaf

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120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

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340 kcal

🥣

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450 kcal

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Frequently Asked Questions About Fine bulgur pilaf

How do you make fine bulgur pilaf?

Fine bulgur pilaf is made by briefly sautéing fine bulgur with aromatics, then simmering it in hot water or broth until tender. Onion and tomato paste are common additions; let the cooked pilaf rest covered so the grains finish absorbing moisture.

What is the water-to-bulgur ratio for fine bulgur pilaf?

Fine bulgur pilaf usually needs roughly a similar volume of hot liquid to bulgur, but the exact amount varies with the grain and recipe. Add the liquid gradually if unsure, since fine bulgur softens quickly and excess water can make the pilaf mushy.

How do you keep fine bulgur pilaf from becoming mushy?

To keep fine bulgur pilaf from becoming mushy, use measured liquid, avoid stirring it repeatedly, and stop cooking once the grains are tender and the liquid is absorbed. Rest it covered off the heat before fluffing gently with a fork.

What ingredients go into fine bulgur pilaf?

Fine bulgur pilaf commonly includes fine bulgur, onion, oil or butter, and water or broth. Many versions add tomato paste, pepper paste, tomatoes, or spices, so the seasoning and richness vary by household and regional recipe.

Should you rinse bulgur before making fine bulgur pilaf?

Rinsing is optional when making fine bulgur pilaf. If you rinse it, drain it thoroughly because fine grains absorb water quickly; skipping the rinse can make it easier to toast the bulgur with the aromatics before adding broth.

Is fine bulgur pilaf the same as couscous?

No, fine bulgur pilaf is made with bulgur, which is cracked, parboiled wheat, while couscous consists of small granules of semolina. They can look similar when cooked, but their ingredients, flavor, and preparation are different.

What is the difference between fine and coarse bulgur pilaf?

Fine bulgur pilaf uses smaller grains that soften faster and produce a more compact texture than pilaf made with coarse bulgur. Coarse bulgur usually needs more cooking time and suits a distinctly grainy pilaf; follow a recipe suited to the grain size.

What do you serve with fine bulgur pilaf?

Fine bulgur pilaf goes well with yogurt, a fresh salad, grilled vegetables, beans, or lentils. It can be served as a side with roasted or grilled meat, or as the grain component of a vegetarian meal.

Can you freeze fine bulgur pilaf?

Yes, fine bulgur pilaf can be frozen, although thawing may soften its texture. Cool it promptly, portion it into airtight containers, and thaw it in the refrigerator; reheat it thoroughly, adding a splash of water if it seems dry.

How long does fine bulgur pilaf last in the fridge?

Fine bulgur pilaf keeps in the refrigerator for a few days when placed in a covered container soon after cooking. Reheat only the portion you plan to eat, and make sure it is hot throughout before serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026