Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🍚
Low-butter bulgur pilaf Calories
Fiber-rich whole-grain pilaf with a light amount of butter
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-butter bulgur pilaf (180 g) has 189 calories. That works out to 105 calories per 100 g. It contains 38 g of carbs, 5.9 g of protein, 3.1 g of fat and 7.6 g of fiber. Its 1.2 mg of Manganese covers 50% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Low-butter bulgur pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
189
KCAL / 180G
Carbs
38g
· 14% DV
Protein
5.9g
· 12% DV
Fat
3.1g
· 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 75% · Protein 12% · Fat 13%
Low-butter bulgur pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 1.4 g | 7% |
| Trans fat | 0.09 g | |
| Sodium | 207 mg | 9% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 7.6 g | 27% |
| Protein | 5.9 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Low-butter bulgur pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 189 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| ½ cup (small) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (small) | 150 g | 158 kcal |
| 1 serving (large) | 220 g | 231 kcal |
| 1 pack (medium) | 250 g | 263 kcal |
| 1.5 cup (large) | 270 g | 284 kcal |
| 2 cup (extra large) | 360 g | 378 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Low-butter bulgur pilaf
What is low-butter bulgur pilaf?
Low-butter bulgur pilaf is a savory dish of bulgur wheat cooked with a small amount of butter and liquid, often with onion, tomato, or pepper. It is a Turkish-style pilaf, served as a side or as part of a simple meal.
Is low-butter bulgur pilaf different from plain cooked bulgur?
Yes. Low-butter bulgur pilaf is usually toasted with aromatics before it simmers, so it absorbs their flavor and cooks into a more cohesive dish. Plain cooked bulgur is typically boiled or soaked without that pilaf-style sautéing.
Can you make low-butter bulgur pilaf with stock instead of water?
Yes, stock can replace the water in low-butter bulgur pilaf and adds a fuller savory flavor. Choose unsalted or lightly salted stock so the finished pilaf does not become too salty, especially if you are also seasoning it.
What kind of bulgur is best for low-butter bulgur pilaf?
Coarse or medium-coarse bulgur is best for low-butter bulgur pilaf because the grains hold their shape during simmering. Fine bulgur is intended more for dishes such as tabbouleh or kibbeh and can turn soft and clumpy in pilaf.
Why is my low-butter bulgur pilaf still hard after cooking?
Low-butter bulgur pilaf may stay hard if it has not had enough liquid or time to absorb it. Add a little hot water, cover the pot, and cook gently until the grains soften, then let the pilaf rest off the heat.
Can low-butter bulgur pilaf be cooked in a rice cooker?
Yes, low-butter bulgur pilaf can be made in a rice cooker. Sauté the onion and bulgur separately first if your cooker lacks a sauté setting, then transfer them with the cooking liquid and use the cooker’s standard grain cycle.
What can you add to low-butter bulgur pilaf to make it a main dish?
Chickpeas, lentils, or cooked chicken can turn low-butter bulgur pilaf into a more substantial main dish. Stir in cooked ingredients near the end so they warm through without becoming mushy, and add herbs for freshness.
How long does low-butter bulgur pilaf last in the fridge?
Low-butter bulgur pilaf keeps for about three days in the refrigerator when cooled promptly and stored in a sealed container. Refrigerate leftovers rather than leaving them at room temperature, and reheat only the portion you plan to eat.
Can low-butter bulgur pilaf be frozen?
Yes, low-butter bulgur pilaf freezes well in meal-sized airtight containers. Cool it before packing, thaw it in the refrigerator, and reheat it thoroughly; adding a splash of water helps restore moisture if the grains seem dry.
Does low-butter bulgur pilaf need to rest before serving?
Yes, a short rest after cooking helps low-butter bulgur pilaf finish absorbing steam and makes the grains easier to separate. Keep the pot covered off the heat, then fluff gently with a fork before serving.
Low-butter bulgur pilaf Vitamins & Minerals
Vitamins
B3
1.89mg · 12% DV
B6
0.18mg · 11% DV
B1
0.13mg · 11% DV
B5
0.38mg · 8% DV
Minerals
Manganese
1.15mg · 50% DV
Copper
0.25mg · 28% DV
Phosphorus
140mg · 20% DV
Magnesium
58mg · 14% DV
Sodium
207mg · 9% DV
Potassium ⭐
171mg · 5% DV
Low-butter bulgur pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-butter bulgur pilaf
To burn the 189 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 Low-butter bulgur pilaf?
Low-butter bulgur pilaf is made by gently cooking bulgur with a small amount of butter until it absorbs the liquid. Bulgur is cracked, parboiled wheat, and it keeps a pleasantly grainy texture in pilaf. Across Turkey and the wider region, recipes vary by household; onion or tomato may be added, but the grain remains the focus.
Its mild, nutty taste makes it an easy partner for grilled vegetables, beans, stews or roast meat. Serve it as a side, or build a simple bowl around it with greens and yogurt. This is a filling, fibre-rich whole-grain choice, with less fat than a butter-heavy pilaf. For a lighter meal, use broth or water and add extra vegetables rather than more butter.
How Nutritious Is Low-butter bulgur pilaf?
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 Low-butter 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 Low-butter bulgur pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Low-butter bulgur pilaf Good For?
Vegan
— Not 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
Low-butter bulgur pilaf Fat Profile
SATURATED
1.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.79g
Omega 6:3 ratio 19:1
Above the ideal 4:1 (19:1).
Compare Low-butter bulgur pilaf
Foods Similar to Low-butter bulgur pilaf
Have another question about Low-butter bulgur pilaf?
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.