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Meatless bulgur köfte Calories
Traditional meatless bulgur köfte with fiber and plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Meatless bulgur köfte (150 g) has 248 calories. That works out to 165 calories per 100 g. It contains 46.8 g of carbs, 7.2 g of protein, 3.9 g of fat and 8.1 g of fiber. Its 1.4 mg of Manganese covers 59% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Meatless bulgur köfte Nutrition Facts
Selected: 1 serving (medium) · 150 g
248
KCAL / 150G
Carbs
46.8g
· 17% DV
Protein
7.2g
· 14% DV
Fat
3.9g
· 5% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 11% · Fat 14%
Meatless bulgur köfte nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 248 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.57 g | 3% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 46.8 g | 17% |
| Fiber | 8.1 g | 29% |
| Protein | 7.2 g | 14% |
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 Meatless bulgur köfte?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 248 kcal |
| 1 piece (small) | 20 g | 33 kcal |
| 3 piece (medium) | 60 g | 99 kcal |
| ½ cup (half) | 90 g | 149 kcal |
| 100 g | 100 g | 165 kcal |
| 5 piece (large) | 100 g | 165 kcal |
| 1 cup (whole) | 180 g | 297 kcal |
| 1 serving (large) | 220 g | 363 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Meatless bulgur köfte
What is meatless bulgur köfte made of?
Meatless bulgur köfte is usually made with bulgur, onion, tomato or pepper paste, and seasonings. Depending on the regional recipe, it may also include herbs, lemon, or olive oil; the mixture is shaped into balls or small patties.
How do you make meatless bulgur köfte at home?
To make meatless bulgur köfte, soften fine bulgur, then knead it with sautéed or finely chopped onion, paste, and seasonings until it holds together. Shape the mixture by hand; some versions are served as they are, while others are boiled.
Is meatless bulgur köfte the same as Turkish çiğ köfte?
No, meatless bulgur köfte and çiğ köfte are different dishes, even though both can contain bulgur and spices. Çiğ köfte has its own distinctive kneading style and serving tradition; meatless bulgur köfte recipes vary in shape and may involve cooking.
Why does meatless bulgur köfte fall apart?
Meatless bulgur köfte usually falls apart when the bulgur is too dry or the mixture has not been kneaded enough. Let the bulgur soften fully, knead until the ingredients bind, and add water gradually if the mixture still feels crumbly.
Does meatless bulgur köfte need to be cooked?
Not always; whether meatless bulgur köfte is cooked depends on the recipe. Some versions are shaped from softened, thoroughly kneaded bulgur and served without further cooking, while other bulgur köfte preparations are boiled before serving.
What do you serve with meatless bulgur köfte?
Meatless bulgur köfte pairs well with a crisp salad, fresh herbs, lemon, or yogurt. For a Turkish-style meal, serve it with greens and a refreshing drink; these sides complement the seasoned bulgur without making the meal feel too heavy.
Can you freeze meatless bulgur köfte?
Yes, you can freeze meatless bulgur köfte, though thawing may make it softer or more prone to breaking. Freeze the shaped pieces separately so they do not stick together, thaw them in the refrigerator, and do not refreeze them.
How should you store leftover meatless bulgur köfte?
Store leftover meatless bulgur köfte in a covered container in the refrigerator. Refrigerate it promptly after serving rather than leaving it out for an extended period, and discard it if its smell or appearance changes.
Can meatless bulgur köfte be made without tomato paste?
Yes, meatless bulgur köfte can be made without tomato paste. The paste adds color, savory flavor, and moisture, so replace its flavor with seasonings or herbs and add liquid carefully to keep the bulgur mixture cohesive.
How do you keep meatless bulgur köfte from tasting too spicy?
Use less chili or hot pepper paste to make meatless bulgur köfte milder. Build the seasoning gradually, and serve the köfte with yogurt, lemon, or fresh greens; these accompaniments balance heat without changing the dish's basic character.
Meatless bulgur köfte Vitamins & Minerals
Vitamins
B3
2.7mg · 17% DV
B1
0.18mg · 15% DV
Vitamin K
13.5µg · 11% DV
Biotin
3µg · 10% DV
Minerals
Manganese
1.35mg · 59% DV
Copper
0.24mg · 27% DV
Sodium
480mg · 21% DV
Phosphorus
138mg · 20% DV
Potassium ⭐
270mg · 8% DV
Meatless bulgur köfte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Meatless bulgur köfte
To burn the 248 calories in 1 serving (medium) (150 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 Meatless bulgur köfte?
Meatless bulgur köfte is a Turkish preparation of fine bulgur kneaded with ingredients such as tomato or pepper paste, onion and spices, then shaped into small patties or pieces. Recipes vary from kitchen to kitchen, with herbs often added to the mixture.
The texture is tender and pleasantly chewy, with a savoury, tangy flavour. In Turkey, it is commonly served as a meze or snack with lettuce, lemon and fresh herbs; elsewhere, it works well as part of a shared spread or a light lunch. Bulgur makes it a source of fibre and plant protein. Pair it with a crisp salad, or use a lighter hand with oil for a less rich serving.
How Nutritious Is Meatless bulgur köfte?
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 Meatless bulgur köfte 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 Meatless bulgur köfte Contain Allergens?
Contains these allergens:
Which Diets Is Meatless bulgur köfte 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
Meatless bulgur köfte Fat Profile
SATURATED
0.57g
MONOUNSATURATED
1.07g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.