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Mixed kısır salad Calories
Fiber-rich bulgur salad with tomato paste, olive oil, pomegranate molasses, and mixed vegetables
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Mixed kısır salad (180 g) has 257 calories. That works out to 143 calories per 100 g. It contains 36.2 g of carbs, 5.8 g of protein, 10.4 g of fat and 7 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Mixed kısır salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
257
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
5.8g
· 12% DV
Fat
10.4g
· 13% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 9% · Fat 36%
Mixed kısır salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 257 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 7 g | 25% |
| Protein | 5.8 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.
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How Many Calories in 1 Serving of Mixed kısır salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 257 kcal |
| 1 tablespoon (small) | 18 g | 26 kcal |
| 4 tablespoon (medium) | 72 g | 103 kcal |
| 1 piece (half) | 90 g | 129 kcal |
| 100 g | 100 g | 143 kcal |
| 1 cup (medium) | 160 g | 229 kcal |
| 1 serving (large) | 250 g | 358 kcal |
| 1 pack (large) | 300 g | 429 kcal |
Calculated from 143 calories per 100 g.
Frequently Asked Questions About Mixed kısır salad
What is mixed kısır salad made of?
Mixed kısır salad is made with fine bulgur, tomato and pepper paste, olive oil, pomegranate molasses, lemon, herbs, and assorted vegetables. The exact vegetable mix varies, but parsley and spring onions are common; cucumber or pepper may add crunch.
How do you make mixed kısır salad?
To make mixed kısır salad, soften fine bulgur with hot water, then mix in tomato paste, olive oil, lemon, pomegranate molasses, herbs, and chopped vegetables. Let the bulgur cool before adding tender greens so they stay fresh rather than wilt.
What kind of bulgur is used in mixed kısır salad?
Fine bulgur, often sold as fine or kofta bulgur, is used in mixed kısır salad. Its small grains soften with hot water without being boiled; coarse bulgur stays chewy and needs a different cooking method.
Is mixed kısır salad served hot or cold?
Mixed kısır salad is usually served cold or at room temperature, not hot. Chilling it briefly lets the bulgur take up the lemon and pomegranate-molasses dressing, while adding fresh herbs near serving time keeps them from wilting.
How is kısır different from tabbouleh?
Kısır is a Turkish bulgur salad usually seasoned with tomato paste and pomegranate molasses, while tabbouleh is an herb-forward Levantine salad in which parsley is especially prominent. Recipes vary, but kısır generally has a stronger paste-based seasoning.
Can you make mixed kısır salad ahead of time?
Yes, mixed kısır salad can be made ahead and chilled. For the freshest texture, prepare the seasoned bulgur in advance and stir in delicate herbs and watery vegetables shortly before serving; taste and refresh with lemon if needed.
What can you serve with mixed kısır salad?
Mixed kısır salad works well with lettuce leaves, grilled vegetables, soup, or yogurt-based sides. It is also commonly served as part of a Turkish spread with other small dishes, where its tangy, savory flavor balances milder foods.
Can you freeze mixed kısır salad?
Freezing mixed kısır salad is not recommended. Once thawed, the fresh vegetables and herbs can become watery and limp, changing the salad’s texture; make a smaller batch and refrigerate leftovers instead.
Can pomegranate molasses be replaced in mixed kısır salad?
Yes, lemon juice can replace pomegranate molasses in mixed kısır salad, though the flavor will be sharper and less fruity. Add it gradually and taste as you go; a little extra olive oil can soften the acidity.
Why is my mixed kısır salad too wet?
Mixed kısır salad is often too wet because the bulgur was given too much water or juicy vegetables were mixed in too early. Let the bulgur absorb the water covered, add vegetables after it cools, and drain particularly watery ingredients before chopping.
Mixed kısır salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
Vitamin C
17.28mg · 19% DV
Vitamin E
2.16mg · 14% DV
B3
2.16mg · 14% DV
Minerals
Manganese
1.08mg · 47% DV
Copper
0.22mg · 24% DV
Sodium
504mg · 22% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
378mg · 11% DV
Mixed kısır salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mixed kısır salad
To burn the 257 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.
What is Mixed kısır salad?
Mixed kısır salad is a Turkish bulgur salad made with fine bulgur, tomato paste, olive oil, pomegranate molasses and mixed vegetables. Recipes vary by region and household; parsley, spring onion and other fresh greens are common additions. Kısır is especially associated with Turkish home cooking and shared tables.
Its tangy, savoury dressing coats the tender, slightly chewy grains, while fresh vegetables add crunch. In Turkey it is often served at tea gatherings, as a side or as part of a meze spread, sometimes with lettuce leaves for scooping. Bulgur and vegetables make it a fibre-containing, grain-based dish, with 3.9 g of fibre per 100 g. For a lighter version, use the oil sparingly and add extra greens.
How Nutritious Is Mixed kısır salad?
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 Mixed kısır salad 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 Mixed kısır salad Contain Allergens?
Contains these allergens:
Which Diets Is Mixed kısır salad 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
Mixed kısır salad Fat Profile
SATURATED
1.53g
MONOUNSATURATED
5.58g
POLYUNSATURATED
2.16g
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.