Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🌾
Mardin Bulgur Calories
Source of fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mardin Bulgur (50 g) has 171 calories. That works out to 342 calories per 100 g. It contains 38 g of carbs, 6.2 g of protein, 0.7 g of fat and 6.3 g of fiber. Its 1.5 mg of Manganese covers 66% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Mardin Bulgur Nutrition Facts
Selected: 1 serving (medium) · 50 g
171
KCAL / 50G
Carbs
38g
· 14% DV
Protein
6.2g
· 12% DV
Fat
0.7g
· 1% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 14% · Fat 3%
Mardin Bulgur nutrition facts table · 1 serving (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8.5 mg | 0% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 6.3 g | 23% |
| Protein | 6.2 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 Serving of Mardin Bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 50 g | 171 kcal |
| 1 tablespoon (small) | 12 g | 41 kcal |
| 1 serving (small) | 25 g | 86 kcal |
| 1 serving (large) | 75 g | 257 kcal |
| 1 cup (medium) | 85 g | 291 kcal |
| 100 g | 100 g | 342 kcal |
| 1 serving (extra large) | 100 g | 342 kcal |
| 1 cup (large) | 170 g | 581 kcal |
Calculated from 342 calories per 100 g.
Frequently Asked Questions About Mardin Bulgur
What is Mardin bulgur?
Mardin bulgur is a regional form of bulgur, made by parboiling, drying and cracking wheat. It is used in dishes from pilafs to bulgur-based dumplings in the cuisine of Mardin, a city in southeastern Turkey.
How is Mardin bulgur different from regular bulgur?
The wheat, cracking size and production method can distinguish Mardin bulgur from other bulgur. Check the grain size when buying: the regional name alone does not guarantee that every product has the same texture or cooking time.
How do you cook Mardin bulgur for pilaf?
For pilaf, briefly sauté Mardin bulgur in oil, then cook it with hot water or stock until tender. Choose a coarser, pilaf-grade grind and follow the product’s directions, since grain size affects how much liquid it needs.
Can you use Mardin bulgur to make ikbebet?
Yes, if the Mardin bulgur is fine enough for the dough. Ikbebet is a Mardin-style bulgur dumpling with a shaped bulgur shell; coarse grains are harder to knead into the smooth, pliable mixture the dish needs.
Can Mardin bulgur replace fine bulgur in tabbouleh?
Yes, fine Mardin bulgur can work in tabbouleh. Soften it with hot water, drain any excess, and let it cool before mixing it with herbs and dressing. Coarse Mardin bulgur will give the salad a chewier texture.
Do you need to rinse Mardin bulgur before cooking?
No, rinsing Mardin bulgur is usually unnecessary because it is cleaned during production. If it looks dusty, rinse it briefly in cold water and drain it thoroughly; excess water can make a pilaf or salad soggy.
Should you soak Mardin bulgur before cooking it?
Usually not for pilaf: Mardin bulgur can cook directly in the pot as it absorbs the cooking liquid. For a salad or bulgur dumpling, soften it according to the recipe and drain off any water that remains.
Which grind of Mardin bulgur should you use for kibbeh?
Use fine Mardin bulgur for the outer shell of kibbeh, including Mardin-style ikbebet. Its smaller grains are easier to knead and shape; coarser bulgur is better suited to pilaf and will not form the same smooth shell.
How should you store Mardin bulgur?
Keep Mardin bulgur in a tightly sealed container in a cool, dry place away from sunlight. Protect it from moisture and pests, and transfer it from an opened bag if the original packaging does not close securely.
How long does cooked Mardin bulgur last in the fridge?
Cooked Mardin bulgur keeps for a few days in a sealed container in the refrigerator. Cool it promptly after cooking, refrigerate it rather than leaving it out, and reheat it thoroughly before serving.
Mardin Bulgur Vitamins & Minerals
Vitamins
B3
2.55mg · 16% DV
B5
0.53mg · 11% DV
B6
0.17mg · 10% DV
B1
0.12mg · 10% DV
Minerals
Manganese
1.53mg · 67% DV
Phosphorus
150mg · 21% DV
Magnesium
82mg · 20% DV
Copper
0.17mg · 19% DV
Potassium ⭐
205mg · 6% DV
Sodium
8.5mg · 0% DV
Mardin Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mardin Bulgur
To burn the 171 calories in 1 serving (medium) (50 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 Mardin Bulgur?
Mardin Bulgur is a traditional bulgur from southeastern Turkey, made by cooking, drying and cracking durum wheat. The grains come in different sizes: coarser bulgur is suited to pilaf, while finer grinds are used in mixtures and salads. It has a gently nutty, wheaty flavour and cooks up pleasantly firm rather than mushy.
In Mardin and elsewhere in Turkey, it is commonly served as a pilaf, sometimes cooked with tomato, pepper and onion, or alongside meat and vegetables. It also works well in a hearty grain salad. Mardin Bulgur provides fibre and plant protein, with 12.5 g of fibre per 100 g. For a lighter meal, use a modest amount of oil and pair it with plenty of vegetables.
How Nutritious Is Mardin 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 Mardin 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 Mardin Bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Mardin 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
Mardin Bulgur Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.28g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
Compare Mardin Bulgur
Foods Similar to Mardin Bulgur
Have another question about Mardin Bulgur?
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.