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Hatay kisir Calories
Hatay-style kisir: bulgur salad with pomegranate molasses, olive oil, herbs, and spices.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Hatay kisir (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 34.5 g of carbs, 4.8 g of protein, 6.3 g of fat and 5.6 g of fiber. Its 57 µg of Vitamin K covers 48% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Hatay kisir Nutrition Facts
Selected: 1 serving (medium) · 150 g
210
KCAL / 150G
Carbs
34.5g
· 13% DV
Protein
4.8g
· 10% DV
Fat
6.3g
· 8% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 9% · Fat 26%
Hatay kisir nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 210 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 330 mg | 14% |
| Total carbohydrate | 34.5 g | 13% |
| Fiber | 5.6 g | 20% |
| Protein | 4.8 g | 10% |
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 Hatay kisir?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 210 kcal |
| 1 piece (mini) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (small) | 100 g | 140 kcal |
| 1 piece (small) | 120 g | 168 kcal |
| 1 cup (medium) | 160 g | 224 kcal |
| 1 piece (large) | 180 g | 252 kcal |
| 1 serving (large) | 200 g | 280 kcal |
| 1 cup (large) | 220 g | 308 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Hatay kisir
What is Hatay kisir?
Hatay kisir is a Turkish bulgur salad associated with Hatay, flavored with tomato or pepper paste, pomegranate molasses, olive oil, herbs, and spices. It is usually served cool, often with lettuce leaves and lemon on the side.
How do you make Hatay kisir?
To make Hatay kisir, soften fine bulgur with a little hot water, then work in the paste, pomegranate molasses, olive oil, and spices. Fold in chopped parsley and scallions near the end so the herbs stay fresh rather than crushed.
What is the difference between Hatay kisir and regular kisir?
Hatay kisir is often more intensely spiced and has a deeper red color and a stronger pomegranate-molasses flavor than many everyday kisir recipes. The exact balance varies by household, but the paste and regional seasoning give it its characteristic profile.
What kind of bulgur is used in Hatay kisir?
Hatay kisir is made with fine bulgur, sometimes sold as koftelik bulgur. Coarser bulgur stays firm and does not bind as well with the seasoning; add hot water gradually and let the fine grains steam under a lid.
Why is Hatay kisir so red?
Hatay kisir gets its deep red color mainly from pepper paste, tomato paste, and spices. Mix the paste thoroughly into the softened bulgur for an even color, rather than adding so much that the salad becomes overly salty or heavy.
Is Hatay kisir served hot or cold?
Hatay kisir is generally served cool or at room temperature, not piping hot. Chilling it briefly lets the bulgur absorb the pomegranate molasses and spices, while adding the herbs after the bulgur cools helps keep them bright.
Can I make Hatay kisir without pomegranate molasses?
Yes, you can make Hatay kisir with lemon juice instead, though the flavor will be sharper and less fruity. Add the lemon gradually and taste as you go; pomegranate molasses is a defining part of the classic Hatay-style sweet-sour flavor.
Why does Hatay kisir turn mushy?
Hatay kisir turns mushy when the bulgur absorbs too much water or is mixed before it has properly rested. Start with a small amount of hot water, cover the bulgur until tender, and stir in the chopped greens only after it cools.
How long does Hatay kisir last in the fridge?
Hatay kisir keeps for about two days in a sealed container in the refrigerator. The parsley and scallions soften as they sit, so cool leftovers promptly and stir them before serving; discard the salad if it has been left out for hours.
What do you serve with Hatay kisir?
Hatay kisir is commonly served with lettuce leaves and lemon wedges, and it pairs well with pickles or other small meze dishes. For a fuller meal, serve it alongside a yogurt-based side or cooked vegetables to balance its tangy, spicy flavor.
Hatay kisir Vitamins & Minerals
Vitamins
Vitamin K
57µg · 48% DV
Vitamin A
180µg · 20% DV
Vitamin C
18mg · 20% DV
Vitamin E
2.55mg · 17% DV
Minerals
Manganese
0.62mg · 27% DV
Copper
0.2mg · 22% DV
Phosphorus
102mg · 15% DV
Sodium
330mg · 14% DV
Potassium ⭐
315mg · 9% DV
Hatay kisir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Hatay kisir
To burn the 210 calories in 1 serving (medium) (150 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 Hatay kisir?
Hatay kisir is a bulgur salad from Hatay, in southern Turkey. Fine bulgur is mixed with pomegranate molasses, olive oil, herbs and spices, often with tomato or pepper paste, parsley and spring onion. The grains soften as they absorb the dressing, then are tossed until the mixture is evenly seasoned.
It tastes tangy and savoury, with a gentle warmth from the spices and a fresh, herbal finish. In Turkey it is served as a meze or at shared gatherings, often with lettuce leaves for wrapping and lemon on the side. It also makes a handy light lunch for English-speaking readers looking for a plant-based grain dish.
Bulgur gives Hatay kisir most of its carbohydrates, along with some fibre. For a lighter serving, go easy on the oil and pair it with plenty of lettuce or other fresh greens.
How Nutritious Is Hatay kisir?
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 Hatay kisir 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 Hatay kisir Contain Allergens?
Contains these allergens:
Which Diets Is Hatay kisir 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
Hatay kisir Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3.15g
POLYUNSATURATED
1.65g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.