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Kavulca bulgur pilaf Calories
Whole-grain, fiber-rich traditional Anatolian bulgur pilaf
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kavulca bulgur pilaf (180 g) has 230 calories. That works out to 128 calories per 100 g. It contains 44.6 g of carbs, 6.1 g of protein, 3.2 g of fat and 7.6 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Kavulca bulgur pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
230
KCAL / 180G
Carbs
44.6g
· 16% DV
Protein
6.1g
· 12% DV
Fat
3.2g
· 4% DV
Fiber
7.6g
· 27% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 11% · Fat 12%
Kavulca bulgur pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 230 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 0.5 g | 3% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 44.6 g | 16% |
| Fiber | 7.6 g | 27% |
| Protein | 6.1 g | 12% |
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 Kavulca bulgur pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 230 kcal |
| 1 tablespoon (grated) | 15 g | 19 kcal |
| 1 piece (half) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 serving (small) | 120 g | 154 kcal |
| 1 cup (small) | 140 g | 179 kcal |
| 1 serving (medium) | 180 g | 230 kcal |
| 1 cup (large) | 240 g | 307 kcal |
| 1 serving (large) | 260 g | 333 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Kavulca bulgur pilaf
What is Kavulca bulgur pilaf?
Kavulca bulgur pilaf is a Turkish pilaf made with bulgur from kavılca, an old Anatolian wheat variety. It is cooked with liquid and commonly starts with sautéed onion, though recipes differ by region and household.
How do you cook Kavulca bulgur pilaf?
Cook Kavulca bulgur pilaf by briefly sautéing the bulgur with aromatics, adding hot water or stock, then simmering until the grains are tender. Follow the package directions for liquid and timing, since kavılca bulgur can vary in grind and texture.
How is Kavulca bulgur pilaf different from regular bulgur pilaf?
Kavulca bulgur pilaf uses bulgur made from kavılca wheat rather than the more common wheat varieties. That heritage grain gives the dish a distinctive wheat flavor and texture; the exact difference depends on how coarsely the bulgur is milled.
What is kavılca wheat in Kavulca bulgur pilaf?
Kavılca is a traditional wheat variety associated with Anatolia, and its bulgur is the defining ingredient in Kavulca bulgur pilaf. It is not a separate cooking method: the grain is cracked and processed into bulgur before being used for the dish.
Does Kavulca bulgur pilaf need to be soaked before cooking?
Kavulca bulgur pilaf does not always require soaking; many types of kavılca bulgur can be cooked directly. Coarser or especially firm grains may benefit from a brief soak, so use the product instructions to avoid ending up with hard pilaf.
Why does Kavulca bulgur pilaf turn mushy?
Kavulca bulgur pilaf turns mushy when it absorbs too much liquid or cooks for too long. Measure the liquid for the specific bulgur you have, keep the simmer gentle, and let the finished pilaf rest covered rather than continuing to cook it.
What can you serve with Kavulca bulgur pilaf?
Serve Kavulca bulgur pilaf with yogurt, a crisp salad, roasted vegetables, or beans for a simple meal. It also works as a side dish for grilled meat, but the pilaf’s hearty grain flavor pairs well with plant-based mains too.
Can you freeze Kavulca bulgur pilaf?
Yes, Kavulca bulgur pilaf can be frozen after it has cooled. Pack it in meal-sized airtight containers, then thaw and reheat it with a splash of water to help restore a tender texture.
How long does Kavulca bulgur pilaf last in the refrigerator?
Kavulca bulgur pilaf keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you need, until it is steaming hot throughout.
Can you make Kavulca bulgur pilaf without meat?
Yes, Kavulca bulgur pilaf is easy to make without meat. Cook it with water or vegetable stock and build flavor with onion, tomato, pepper, herbs, or legumes; adding meat is a variation, not a requirement.
Kavulca bulgur pilaf Vitamins & Minerals
Vitamins
B3
2.88mg · 18% DV
Biotin
3.24µg · 11% DV
B1
0.13mg · 11% DV
B6
0.16mg · 9% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.22mg · 24% DV
Phosphorus
140mg · 20% DV
Magnesium
61mg · 15% DV
Sodium
324mg · 14% DV
Potassium ⭐
173mg · 5% DV
Kavulca bulgur pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kavulca bulgur pilaf
To burn the 230 calories in 1 cup (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 Kavulca bulgur pilaf?
Kavulca bulgur pilaf is a traditional Anatolian dish made with bulgur from kavılca, an old local wheat variety especially associated with the Kars area of eastern Turkey. The grains are commonly cooked with onion and oil, then simmered in water or stock until tender but still distinct.
It has a pleasantly chewy texture and a deep, wheaty, slightly nutty flavour. In Turkey it is served as a side for stews, meat dishes or beans, and also works well with salad or yogurt. As a whole-grain pilaf, it offers fibre along with its carbohydrates. For a lighter meal, keep the added oil modest and serve it with plenty of vegetables.
How Nutritious Is Kavulca bulgur pilaf?
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 Kavulca 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 Kavulca bulgur pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Kavulca 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
Kavulca bulgur pilaf Fat Profile
SATURATED
0.5g
MONOUNSATURATED
1.22g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.