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Coarse, irregular golden-brown cracked wheat grains sit loosely piled on a plate, with a slightly glossy surface and individual grains clearly visible.

Karakilcik bulgur pilaf Calories

Rich in fiber and minerals, traditional Anatolian pilaf

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

145kcal

GI

48medium

POTASSIUM · 100 G

120mg

FIBER · 100 G

4.2g

Quick answer

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.

Karakilcik bulgur pilaf Nutrition Facts

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%

Karakilcik bulgur pilaf nutrition facts table · 1 cup (medium) (200 g)

NutrientAmount% DV
Calories290 kcal
Total fat2.2 g3%
Saturated fat0.36 g2%
Trans fat0 g
Sodium10 mg0%
Total carbohydrate57 g21%
Fiber8.4 g30%
Protein9.4 g19%

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 Karakilcik bulgur pilaf?

ServingAmountCalories
1 cup (medium)200 g290 kcal
100 g100 g145 kcal
1 piece (small)100 g145 kcal
1 cup (small)120 g174 kcal
1 serving (small)120 g174 kcal
1 serving (medium)180 g261 kcal
1 piece (medium)180 g261 kcal
1 serving (large)250 g363 kcal
1 piece (large)250 g363 kcal
1 cup (large)300 g435 kcal

Calculated from 145 calories per 100 g.

Frequently Asked Questions About Karakilcik bulgur pilaf

What is Karakilcik bulgur pilaf?

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.

How do you cook Karakilcik bulgur pilaf?

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.

Is Karakilcik bulgur pilaf made from an ancient wheat variety?

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.

Does Karakilcik bulgur pilaf need to be soaked before cooking?

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.

How can you keep Karakilcik bulgur pilaf from turning mushy?

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.

Can you make Karakilcik bulgur pilaf without tomato paste?

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.

Can regular bulgur be substituted in Karakilcik bulgur pilaf?

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.

What goes well with Karakilcik bulgur pilaf?

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.

How long does Karakilcik bulgur pilaf last in the fridge?

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.

Can Karakilcik bulgur pilaf be frozen?

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.

Karakilcik bulgur pilaf Vitamins & Minerals

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

Karakilcik bulgur pilaf Glycemic Index

GLYCEMIC INDEX

48
Medium
0 Low5570100

GLYCEMIC LOAD

28
High

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

How to Burn Off Karakilcik bulgur pilaf

To burn the 290 calories in 1 cup (medium) (200 g):

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

Swimming

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

What is Karakilcik bulgur pilaf?

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.

How Nutritious Is Karakilcik bulgur pilaf?

Nutrient density

High

62/ 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

54/ 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.

Is Karakilcik 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 Karakilcik 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 Karakilcik 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

Karakilcik bulgur pilaf Fat Profile

SATURATED

0.36g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.82g

⚖️

Omega 6:3 ratio 19:1

Above the ideal 4:1 (19:1).

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120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

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450 kcal

🍚

Rice Pilaf

150 kcal

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140 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.