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Kisir with dark bulgur Calories
Fiber-rich, plant-based bulgur salad with lemon
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Kisir with dark bulgur (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 39.8 g of carbs, 6.5 g of protein, 8.6 g of fat and 7.6 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Kisir with dark bulgur Nutrition Facts
Selected: 1 serving (medium) · 180 g
257
KCAL / 180G
Carbs
39.8g
· 14% DV
Protein
6.5g
· 13% DV
Fat
8.6g
· 11% 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 61% · Protein 10% · Fat 29%
Kisir with dark bulgur nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.22 g | 6% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 39.8 g | 14% |
| Fiber | 7.6 g | 27% |
| Protein | 6.5 g | 13% |
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 Serving of Kisir with dark bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 257 kcal |
| 1 tablespoon (shredded) | 15 g | 21 kcal |
| 1 piece (half) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 1 serving (small) | 120 g | 172 kcal |
| 1 cup (medium) | 170 g | 243 kcal |
| 1 serving (large) | 250 g | 358 kcal |
| 1 pack (whole) | 300 g | 429 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Kisir with dark bulgur
What is Kisir with dark bulgur made of?
Kisir with dark bulgur is a Turkish bulgur salad made with fine dark bulgur, tomato or pepper paste, lemon, oil, and fresh herbs. Scallions and parsley are common additions, while the exact seasoning varies between home recipes.
How do you make Kisir with dark bulgur without cooking the bulgur?
You can make Kisir with dark bulgur by pouring hot water over fine bulgur and letting it absorb the liquid, rather than boiling it. Keep it covered until tender, then fluff it and mix in the seasonings and chopped herbs.
Is Kisir with dark bulgur the same as tabbouleh?
No, Kisir with dark bulgur is not the same as tabbouleh. Kisir is a Turkish salad in which bulgur is usually seasoned with paste, lemon, and oil; tabbouleh is typically more herb-heavy and has Levantine origins.
What makes Kisir with dark bulgur different from regular kisir?
Kisir with dark bulgur uses dark-colored bulgur instead of the lighter bulgur commonly used in kisir. That changes the salad’s appearance and can give it a more pronounced grain flavor, though recipes still vary in herbs and seasoning.
Can you make Kisir with dark bulgur with coarse bulgur?
Fine bulgur is the better choice for Kisir with dark bulgur because it softens readily and gives the salad its familiar tender texture. Coarse bulgur needs more cooking and can leave the finished salad chewy, so it is not a direct substitute.
How do you keep Kisir with dark bulgur from getting soggy?
To keep Kisir with dark bulgur from getting soggy, add hot water gradually and let the grains absorb it fully before adding anything else. Cool the bulgur before mixing in juicy vegetables or herbs, and avoid pouring in excess lemon juice or oil.
What do you serve with Kisir with dark bulgur?
Kisir with dark bulgur works well with crisp lettuce, sliced cucumber, or other fresh vegetables. It can be served as part of a Turkish meze spread or as a light lunch; yogurt or a simple drink can round out the meal.
Can Kisir with dark bulgur be frozen?
Freezing Kisir with dark bulgur is not recommended because its fresh herbs and softened bulgur can become watery or limp after thawing. Refrigerate leftovers in a sealed container instead, and stir them before serving.
How do you make Kisir with dark bulgur less spicy?
To make Kisir with dark bulgur less spicy, leave out hot pepper flakes and use mild tomato paste rather than hot pepper paste. If the salad is already too hot, mix in more plain prepared bulgur and fresh herbs to soften the heat.
Can you serve Kisir with dark bulgur warm?
Kisir with dark bulgur is usually served cool or at room temperature, not piping hot. Let the hydrated bulgur cool before adding fresh herbs so they stay bright and crisp, then serve the salad soon after mixing.
Kisir with dark bulgur Vitamins & Minerals
Vitamins
Vitamin K
50.4µg · 42% DV
Vitamin C
17.64mg · 20% DV
B3
2.16mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.25mg · 28% DV
Phosphorus
155mg · 22% DV
Sodium
432mg · 19% DV
Potassium ⭐
378mg · 11% DV
Kisir with dark bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Kisir with dark bulgur
To burn the 257 calories in 1 serving (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 Kisir with dark bulgur?
Kisir with dark bulgur is a Turkish bulgur salad: the grains are softened, then mixed with tomato paste, lemon and often pomegranate molasses. Parsley, spring onions and other fresh herbs are common additions, with the exact mix varying between households.
It is tangy and gently spicy, with tender, distinct grains and a fresh lift from the herbs. In Turkey, it is often served at tea gatherings or as part of a shared spread, sometimes with lettuce leaves for wrapping. It also works well as a side dish or a light lunch with crunchy vegetables. This plant-based salad provides fibre—4.2 g per 100 g—and you can keep it lighter by using less oil and adding extra herbs and vegetables.
How Nutritious Is Kisir with dark bulgur?
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 Kisir with dark bulgur 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 with dark bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Kisir with dark bulgur 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 with dark bulgur Fat Profile
SATURATED
1.22g
MONOUNSATURATED
3.69g
POLYUNSATURATED
2.81g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.