1 serving (medium) of Bulgur Pilaf with Mushrooms (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 36.9 g of carbs, 5.9 g of protein, 2.2 g of fat and 6.5 g of fiber. Its 0.7 mg of Manganese covers 30% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur Pilaf with Mushrooms?

Bulgur Pilaf with Mushrooms combines cracked wheat with mushrooms in a Turkish-style pilaf. The bulgur is usually cooked until tender but still distinct, often with onion and seasoning; recipes vary in the amount of oil and the choice of herbs or stock.

Earthy, savoury mushrooms complement bulgur’s nutty taste, making the dish a familiar home-cooked side in Turkey or a satisfying meat-free centrepiece. Serve it alongside grilled vegetables, salad or yoghurt, or enjoy leftovers for lunch. Bulgur contributes fibre and B vitamins, while the dish’s fat content depends largely on how much oil is used. For a lighter plate, keep the oil modest and add a fresh salad.

Bulgur Pilaf with Mushrooms Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

20.5g

· 7% DV

Protein

3.3g

· 7% DV

Fat

1.2g

· 2% DV

Fiber

3.6g

· 13% DV

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

Calories come from: Carbs 77% · Protein 12% · Fat 11%

Bulgur Pilaf with Mushrooms Vitamins & Minerals

Vitamins

1.2mg · 8% DV

0.08mg · 7% DV

0.35mg · 7% DV

Biotin

2µg · 7% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

55mg · 8% DV

Iron

1mg · 6% DV

Magnesium

24mg · 6% DV

How Nutritious Is Bulgur Pilaf with Mushrooms?

Nutrient density

Medium

48/ 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

52/ 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.

Bulgur Pilaf with Mushrooms 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 Bulgur Pilaf with Mushrooms

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Bulgur Pilaf with Mushrooms 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 Bulgur Pilaf with Mushrooms 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 Bulgur Pilaf with Mushrooms 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

Bulgur Pilaf with Mushrooms Fat Profile

SATURATED

0.18g

MONOUNSATURATED

0.13g

POLYUNSATURATED

0.22g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Bulgur Pilaf with Mushrooms

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Bulgur Pilaf with Mushrooms vs Bulgur Pilaf10 kcal fewer per 100 g

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Bulgur Pilaf with Mushrooms vs Simit230 kcal fewer per 100 g

→

Foods Similar to Bulgur Pilaf with Mushrooms

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

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Basmati Rice Pilaf

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Pasta (Boiled)

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Frequently Asked Questions About Bulgur Pilaf with Mushrooms

How do you make bulgur pilaf with mushrooms?

Bulgur pilaf with mushrooms is made by sautéing onion and mushrooms, stirring in bulgur, then simmering it in stock or water until tender. Let it rest covered before serving so the grains finish steaming and absorb the remaining moisture.

What kind of mushrooms work best in bulgur pilaf with mushrooms?

Button mushrooms are an easy, mild choice for bulgur pilaf with mushrooms, while cremini add a deeper flavor. Slice them evenly and sauté until their released liquid has mostly evaporated, so the pilaf does not turn wet.

Can you use dried mushrooms in bulgur pilaf with mushrooms?

Yes, dried mushrooms work well in bulgur pilaf with mushrooms. Rehydrate them first, then use some of the strained soaking liquid in place of water or stock for a more savory flavor; remove any grit from the liquid.

Why does bulgur pilaf with mushrooms turn mushy?

Bulgur pilaf with mushrooms usually turns mushy when there is too much cooking liquid or the mushrooms release water into the pot. Brown the mushrooms first, measure liquid carefully, and avoid stirring repeatedly while the bulgur simmers.

Should you cook the mushrooms before adding bulgur to bulgur pilaf with mushrooms?

Yes, sauté the mushrooms before adding the bulgur to bulgur pilaf with mushrooms. This browns their surfaces and drives off excess moisture, helping the grains cook evenly instead of absorbing mushroom liquid unpredictably.

What should you serve with bulgur pilaf with mushrooms?

Bulgur pilaf with mushrooms pairs well with a crisp salad, roasted vegetables, or plain yogurt. For a fuller meal, serve it alongside lentils or grilled chicken; choose a lighter side if the pilaf is already rich.

Can bulgur pilaf with mushrooms be made ahead?

Yes, bulgur pilaf with mushrooms can be cooked ahead and refrigerated in a covered container once cooled. Reheat only the portion you plan to eat, adding a splash of water if the grains have dried out.

Can you freeze bulgur pilaf with mushrooms?

Yes, bulgur pilaf with mushrooms freezes well in an airtight container. Cool it promptly, freeze in meal-sized portions, and thaw in the refrigerator; reheat thoroughly with a little water to loosen the grains.

Is bulgur pilaf with mushrooms a good choice for a filling meal?

Yes, bulgur pilaf with mushrooms can make a satisfying meal because bulgur provides fiber and the mushrooms add savory bulk. Pair it with a protein-rich side, such as beans or yogurt, to make the meal more substantial.

Can you make bulgur pilaf with mushrooms without tomato paste?

Yes, bulgur pilaf with mushrooms can be made without tomato paste. Leave it out for a lighter, more mushroom-forward flavor, or add sautéed onion, garlic, herbs, and stock to build savory depth instead.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026