Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Rich in fiber and minerals, traditional Anatolian pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Karakilcik bulgur pilaf (200 g) has 290 calories. That works out to 145 calories per 100 g. It contains 57 g of carbs, 9.4 g of protein, 2.2 g of fat and 8.4 g of fiber. Its 1.4 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
290
KCAL / 200G
Carbs
57g
· 21% DV
Protein
9.4g
· 19% DV
Fat
2.2g
· 3% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 13% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 290 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 57 g | 21% |
| Fiber | 8.4 g | 30% |
| Protein | 9.4 g | 19% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 290 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (small) | 100 g | 145 kcal |
| 1 cup (small) | 120 g | 174 kcal |
| 1 serving (small) | 120 g | 174 kcal |
| 1 serving (medium) | 180 g | 261 kcal |
| 1 piece (medium) | 180 g | 261 kcal |
| 1 serving (large) | 250 g | 363 kcal |
| 1 piece (large) | 250 g | 363 kcal |
| 1 cup (large) | 300 g | 435 kcal |
Calculated from 145 calories per 100 g.
Karakilcik bulgur pilaf is an Anatolian-style pilaf made with bulgur from Karakilcik, a traditional wheat variety. Bulgur is made from wheat that is cooked, dried and cracked, so the pilaf’s texture depends partly on the size of the bulgur pieces.
Cook Karakilcik bulgur pilaf by briefly sautéing the bulgur with onion and, if you like, tomato paste, then simmering it in hot water or stock until tender. Keep the heat low once it simmers, and let the pilaf rest covered before serving.
Yes. Karakilcik bulgur pilaf takes its name from Karakilcik, a traditional Anatolian wheat variety. It is not simply a different name for rice pilaf; the wheat is processed into bulgur before being cooked as pilaf.
Usually, Karakilcik bulgur pilaf can be cooked without soaking the bulgur first. Soaking may help if your bulgur is especially coarse, but it also shortens cooking time, so adjust the liquid and simmering accordingly.
To keep Karakilcik bulgur pilaf fluffy, avoid adding too much liquid, stirring it repeatedly or simmering it hard. Cook it covered over low heat, then leave it to rest so the grains settle and absorb any remaining moisture.
Yes, Karakilcik bulgur pilaf can be made without tomato paste. A simple version uses onion, bulgur and water or stock; herbs and spices can add flavor without the tomato-rich taste common in some Turkish home-style versions.
Yes, regular bulgur works in Karakilcik bulgur pilaf, but it will not have exactly the same wheat variety’s character. Match the cooking time and liquid to the bulgur’s grind, since fine and coarse pieces cook differently.
Karakilcik bulgur pilaf pairs well with grilled vegetables, beans, salad or yogurt. It can also accompany grilled meat, but a vegetable side and a fresh salad make a satisfying meal without adding another heavy dish.
Karakilcik bulgur pilaf generally keeps for 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and make sure it is steaming hot throughout.
Yes, Karakilcik bulgur pilaf freezes well enough for later meals. Cool it first, portion it into airtight containers, and thaw before reheating; add a small splash of water if the grains seem dry.
Vitamins
B3
4.2mg · 26% DV
B1
0.26mg · 22% DV
B6
0.36mg · 21% DV
B5
0.76mg · 15% DV
Minerals
Manganese
1.36mg · 59% DV
Copper
0.36mg · 40% DV
Phosphorus
196mg · 28% DV
Selenium
12µg · 22% DV
Potassium ⭐
240mg · 7% DV
Sodium
10mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 290 calories in 1 cup (medium) (200 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.
Karakilcik bulgur pilaf is a traditional Anatolian dish made with bulgur from karakılçık, an old local variety of wheat. The grains are commonly cooked with onion and sometimes tomato or pepper, then simmered in water or stock until tender; recipes vary from one household to another.
Its nutty, distinctly wheaty flavour and pleasantly firm texture make it a versatile side or a simple grain-based meal. In Turkey it is often served with yoghurt, beans, vegetable dishes or grilled foods; elsewhere, it pairs just as naturally with roasted vegetables, lentils or a stew. With 4.2 g of fibre per 100 g, it brings more fibre than many refined-grain sides. Use a light hand with the oil and add vegetables for a lighter plate.
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.
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.
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.
No known major allergens
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
SATURATED
0.36g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.82g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.