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Kısır with Corn and Greens Calories
A bulgur salad with corn, herbs, tomato paste, lemon, and olive oil.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Kısır with Corn and Greens (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 45 g of carbs, 8.1 g of protein, 7.2 g of fat and 8.1 g of fiber. Its 63 µg of Vitamin K covers 53% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Kısır with Corn and Greens Nutrition Facts
Selected: 1 cup (medium) · 180 g
272
KCAL / 180G
Carbs
45g
· 16% DV
Protein
8.1g
· 16% DV
Fat
7.2g
· 9% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 12% · Fat 23%
Kısır with Corn and Greens nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 630 mg | 27% |
| Total carbohydrate | 45 g | 16% |
| Fiber | 8.1 g | 29% |
| Protein | 8.1 g | 16% |
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 Kısır with Corn and Greens?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 272 kcal |
| 1 tablespoon (small) | 15 g | 23 kcal |
| ½ cup (small) | 90 g | 136 kcal |
| 100 g | 100 g | 151 kcal |
| 1 serving (medium) | 200 g | 302 kcal |
| 1 bottle (large) | 250 g | 378 kcal |
| 1.5 cup (large) | 270 g | 408 kcal |
| 1 serving (large) | 300 g | 453 kcal |
| 2 cup (extra large) | 360 g | 544 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Kısır with Corn and Greens
What is kısır with corn and greens made of?
Kısır with corn and greens is a Turkish bulgur salad made with fine bulgur, tomato paste, lemon, olive oil, corn, tomato, and herbs. The bulgur is softened before the fresh ingredients are folded in.
Is corn traditionally added to kısır with corn and greens?
Corn is a variation rather than an essential ingredient in classic kısır. In kısır with corn and greens, it adds sweetness and a juicy bite, while the bulgur, tomato paste, lemon, and herbs keep the familiar kısır character.
How is kısır with corn and greens different from tabbouleh?
Kısır with corn and greens usually has a stronger tomato-paste flavor and a more substantial bulgur base than tabbouleh. Tabbouleh typically emphasizes parsley, mint, and lemon, while this kısır variation also includes corn.
Can you make kısır with corn and greens the night before?
Yes, kısır with corn and greens can be made ahead and kept covered in the refrigerator. For the freshest texture, prepare the seasoned bulgur first and stir in chopped tomato and delicate greens shortly before serving.
How do you keep kısır with corn and greens from turning soggy?
Use only enough hot water to soften the bulgur, then let it cool before adding vegetables. For kısır with corn and greens, drain canned corn well and add juicy tomatoes near serving time to limit excess liquid.
Should corn in kısır with corn and greens be cooked first?
Corn in kısır with corn and greens should be cooked if it is fresh and still raw; steamed or boiled kernels work well. Canned corn is already cooked, so simply drain it before mixing it into the cooled bulgur.
What herbs work best in kısır with corn and greens?
Parsley and scallions are reliable choices for kısır with corn and greens, and fresh mint adds a brighter flavor. Wash and dry the herbs thoroughly before chopping so they do not water down the bulgur.
What can you serve with kısır with corn and greens?
Kısır with corn and greens works well with lettuce leaves, lemon wedges, or other Turkish meze. For a fuller spread, serve it alongside lentil köfte, stuffed vegetables, or a yogurt-based side.
Can you freeze kısır with corn and greens?
Freezing kısır with corn and greens is not recommended because thawed tomatoes and herbs can become watery and limp. If you want to prepare ahead, refrigerate the seasoned bulgur and add the fresh vegetables when ready to serve.
How do you serve kısır with corn and greens at a picnic?
Pack kısır with corn and greens in a sealed, chilled container and keep it cold until serving. Carry lemon separately and avoid leaving the salad in warm conditions, especially once chopped tomatoes and herbs have been mixed in.
Kısır with Corn and Greens Vitamins & Minerals
Vitamins
Vitamin K
63µg · 53% DV
Vitamin C
16.2mg · 18% DV
B6
0.22mg · 13% DV
B3
1.98mg · 12% DV
Minerals
Manganese
0.81mg · 35% DV
Sodium
630mg · 27% DV
Copper
0.22mg · 24% DV
Phosphorus
148mg · 21% DV
Potassium ⭐
396mg · 12% DV
Kısır with Corn and Greens Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kısır with Corn and Greens
To burn the 272 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 Kısır with Corn and Greens?
Kısır with Corn and Greens is a Turkish bulgur salad, typically made with fine bulgur, tomato paste, lemon and olive oil, then mixed with corn and fresh herbs. The bulgur absorbs the tangy, savoury dressing, while sweet kernels and a generous handful of greens bring freshness and texture.
In Turkey, kısır is often served chilled or at room temperature as part of a tea-time spread, a shared lunch or a meze table; it is also familiar in Turkish communities abroad. It offers filling carbohydrates and fibre, with a modest amount of protein. Serve it with crisp lettuce leaves or alongside other salads and dips. For a lighter version, use a little less olive oil and add extra herbs and lemon.
How Nutritious Is Kısır with Corn and Greens?
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 Kısır with Corn and Greens 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 Kısır with Corn and Greens Contain Allergens?
Contains these allergens:
Which Diets Is Kısır with Corn and Greens 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
Kısır with Corn and Greens Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.5g
POLYUNSATURATED
1.17g
Omega 6:3 ratio 11.6:1
Above the ideal 4:1 (11.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.