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Spiced fine-bulgur kisir enriched with fiber and omega-3 from flaxseed
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Kisir with flaxseed (180 g) has 277 calories. That works out to 154 calories per 100 g. It contains 41 g of carbs, 7.4 g of protein, 10.4 g of fat and 8.3 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.
Selected: 1 serving (medium) · 180 g
277
KCAL / 180G
Carbs
41g
· 15% DV
Protein
7.4g
· 15% DV
Fat
10.4g
· 13% DV
Fiber
8.3g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 10% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 277 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 1.35 g | 7% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 41 g | 15% |
| Fiber | 8.3 g | 30% |
| Protein | 7.4 g | 15% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 277 kcal |
| 1 tablespoon (shredded) | 18 g | 28 kcal |
| 1 cup (small) | 90 g | 139 kcal |
| 100 g | 100 g | 154 kcal |
| 1 serving (small) | 120 g | 185 kcal |
| 1 cup (medium) | 150 g | 231 kcal |
| 1 cup (large) | 220 g | 339 kcal |
| 1 serving (large) | 260 g | 400 kcal |
| 1 piece (whole) | 320 g | 493 kcal |
Calculated from 154 calories per 100 g.
Kisir with flaxseed is a Turkish bulgur salad made by seasoning fine bulgur with ingredients such as tomato paste, lemon, herbs and spices, then mixing in flaxseed. It is commonly served cold or at room temperature as a meze or light meal.
Kisir with flaxseed is usually served cold or at room temperature, often with lettuce leaves for scooping. It works well as part of a Turkish meze spread, alongside pickles, yogurt-based dips or other salads.
Ground flaxseed is usually the better choice for Kisir with flaxseed because it blends into the bulgur more evenly. Whole seeds add a noticeable crunch but may remain intact as you eat, so use them if that texture is what you want.
Yes, flaxseed can make Kisir with flaxseed thicker because it absorbs moisture. Stir it in gradually after the bulgur has softened, then adjust the texture with a little lemon juice or olive oil if needed.
Yes, Kisir with flaxseed can be made ahead and chilled in a covered container. For fresher flavor and texture, keep delicate herbs separate and mix them in closer to serving; stir the salad before serving.
Kisir with flaxseed is typically seasoned with tomato or pepper paste and has a deeper, spicier flavor. Tabbouleh usually emphasizes parsley, mint and lemon, with herbs taking a larger role than the bulgur; flaxseed is an added ingredient in kisir.
Yes, you can replace bulgur in Kisir with flaxseed with cooked quinoa, but the result will have a different texture and won’t be traditional kisir. Let the quinoa cool and drain it well before mixing in the paste, herbs and flaxseed.
Kisir with flaxseed may taste bitter if the flaxseed is stale or the salad contains too much bitter-tasting paste or greens. Use fresh flaxseed, add strong seasonings gradually, and balance the finished salad with lemon juice and herbs.
Yes, Kisir with flaxseed can be eaten slightly warm, although it is more commonly served chilled or at room temperature. Let the cooked bulgur cool before adding fresh herbs so they retain their flavor and texture.
You can add chopped scallions, mint, dill or finely diced cucumber to Kisir with flaxseed. These give the salad a fresher taste; add watery vegetables shortly before serving so they do not soften the bulgur as it sits.
Vitamins
Vitamin K
57.6µg · 48% DV
B3
2.88mg · 18% DV
Vitamin C
15.66mg · 17% DV
B1
0.2mg · 17% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.29mg · 32% DV
Phosphorus
194mg · 28% DV
Sodium
504mg · 22% DV
Potassium ⭐
378mg · 11% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 277 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.
Kisir with flaxseed is a Turkish bulgur salad made with fine bulgur softened and mixed with tomato or pepper paste, olive oil, lemon, herbs and spices. Recipes vary by household; parsley and spring onions are common, while flaxseed adds a mild, nutty note to the familiar dish.
It is usually served cool or at room temperature, often with lettuce leaves, as a mezze, a light lunch or part of a shared spread. The bulgur makes it a carbohydrate-rich dish, and it provides 4.6 g of fibre per 100 g. Add extra fresh herbs or serve it with crisp salad for a lighter, fresher plate; adjust the oil and paste to suit your taste.
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.
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.
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.
Contains these allergens:
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
SATURATED
1.35g
MONOUNSATURATED
2.79g
POLYUNSATURATED
5.76g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.