1 serving (medium) of Kisir (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 33.8 g of carbs, 4.8 g of protein, 6.3 g of fat and 5.6 g of fiber. Its 97.5 µg of Vitamin K covers 81% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Kisir?

Kisir is a Turkish salad made by softening fine bulgur and mixing it with tomato and pepper paste, lemon and olive oil. Chopped tomato, cucumber, spring onion and parsley are common additions, though the herbs and seasonings vary from one household or region to another.

It has a tangy, savoury flavour and a tender, grainy texture. In Turkey, kisir is often served at tea gatherings, as part of a shared lunch or as a meze, with lettuce leaves and lemon on the side. Bulgur makes it mainly a source of carbohydrates and fibre, with a more modest amount of protein. For a lighter bowl, use a little less oil and add extra chopped vegetables and herbs.

Kisir Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

3.2g

· 6% DV

Fat

4.2g

· 5% DV

Fiber

3.7g

· 13% DV

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

Calories come from: Carbs 64% · Protein 9% · Fat 27%

Kisir Vitamins & Minerals

Vitamins

Vitamin K

65µg · 54% DV

Vitamin A

120µg · 13% DV

Vitamin C

10mg · 11% DV

Folate

38µg · 10% DV

Minerals

Sodium

240mg · 10% DV

Zinc

1mg · 9% DV

Phosphorus

58mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Kisir?

Nutrient density

Medium

55/ 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

49/ 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.

Kisir 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 Kisir

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

Is 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 Kisir 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 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

Kisir Fat Profile

SATURATED

0.6g

MONOUNSATURATED

2.5g

POLYUNSATURATED

0.5g

⚖️

Omega 6:3 ratio 12.7:1

Above the ideal 4:1 (12.7:1).

Compare Kisir

🥗vs🍚

Kisir vs Bulgur Pilaf20 kcal more per 100 g

→🥗vs🍝

Kisir vs Whole wheat pasta16 kcal more per 100 g

→🥗vs🥖

Kisir vs Breadstick270 kcal fewer per 100 g

→🥗vs🥯

Kisir vs Simit200 kcal fewer per 100 g

→

Foods Similar to Kisir

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Kisir

What is Kisir?

Kisir is a Turkish salad made mainly from fine bulgur mixed with tomato and pepper paste, herbs, lemon, and olive oil. It is usually served cold or at room temperature, often with lettuce leaves and lemon wedges.

How do you make Kisir?

Kisir is made by softening fine bulgur with hot water, then mixing it with tomato and pepper paste, lemon, olive oil, and chopped herbs. Let the bulgur absorb the water before adding cucumber, tomato, or other ingredients that release liquid.

What is the difference between Kisir and tabbouleh?

Kisir is a Turkish bulgur salad seasoned with tomato and pepper paste, while tabbouleh is typically dominated by parsley, mint, and lemon. Kisir tends to be redder and more savory; tabbouleh is usually greener and more herb-forward.

Is Kisir served hot or cold?

Kisir is usually served cold or at room temperature, rather than hot. Chilling it briefly lets the bulgur absorb the paste, lemon, and herbs, but add watery vegetables and delicate greens close to serving so they stay fresh.

What ingredients go into Kisir?

Kisir usually contains fine bulgur, tomato and pepper paste, parsley, scallions, lemon juice, and olive oil. Cucumber, tomato, mint, and pomegranate molasses are common additions, though ingredients and seasoning vary between Turkish households and regions.

Can you make Kisir ahead of time?

Yes, Kisir can be made ahead and kept covered in the refrigerator. For the freshest texture, mix in cucumber, tomato, and tender herbs shortly before serving, since they can release liquid or wilt while the salad sits.

Why is my Kisir dry?

Kisir is often dry when the bulgur has not absorbed enough water or the salad lacks lemon juice and olive oil. Add liquid a little at a time, toss well, and let it rest briefly so the bulgur can take up the dressing.

What do you serve with Kisir?

Kisir is commonly served with lettuce leaves and lemon wedges, and it works well alongside yogurt, grilled vegetables, or other meze. For a Turkish tea spread, it is often served with pastries and other savory bites.

Can you freeze Kisir?

Freezing Kisir is not ideal because thawing can make the bulgur soft and watery, while fresh herbs lose their texture. It tastes best made fresh; if you have leftovers, keep them covered in the refrigerator and eat them within a few days.

Is Kisir good for weight loss?

Kisir can fit into a weight-loss eating plan as a filling salad, especially when served with plenty of vegetables. Its bulgur provides fiber, but generous oil or large portions can make it more energy-dense, so keep the dressing and serving size in mind.

Have another question about Kisir?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026