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Mushroom Bulgur Salad Calories
Fiber-rich salad with plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mushroom Bulgur Salad (180 g) has 198 calories. That works out to 110 calories per 100 g. It contains 31.7 g of carbs, 6.1 g of protein, 6.5 g of fat and 6.5 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Mushroom Bulgur Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
198
KCAL / 180G
Carbs
31.7g
· 12% DV
Protein
6.1g
· 12% DV
Fat
6.5g
· 8% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 12% · Fat 28%
Mushroom Bulgur Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 6.5 g | 8% |
| Saturated fat | 0.86 g | 4% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 31.7 g | 12% |
| Fiber | 6.5 g | 23% |
| Protein | 6.1 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 Cup of Mushroom Bulgur Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 198 kcal |
| 1 tablespoon (small) | 15 g | 17 kcal |
| ½ cup (small) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 serving (large) | 250 g | 275 kcal |
| 1.5 cup (large) | 270 g | 297 kcal |
| 1 pack (large) | 300 g | 330 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Mushroom Bulgur Salad
How do you make Mushroom Bulgur Salad?
To make Mushroom Bulgur Salad, prepare the bulgur until tender, then let it cool. Sauté the mushrooms separately and mix them with the bulgur, chopped herbs, lemon juice, and olive oil. Cooling the ingredients first helps keep the salad fresh rather than soggy.
Which mushrooms work best in Mushroom Bulgur Salad?
Button or cremini mushrooms work well in Mushroom Bulgur Salad because they are easy to find and sauté quickly. Cook them until their released liquid evaporates, so they add a savory flavor without making the bulgur wet.
How do you stop Mushroom Bulgur Salad from getting soggy?
For Mushroom Bulgur Salad that stays fluffy, cook the mushrooms until their liquid has evaporated and cool both the mushrooms and bulgur before combining them. Add lemon dressing gradually, since bulgur absorbs moisture as the salad rests.
Can Mushroom Bulgur Salad be served warm?
Yes, Mushroom Bulgur Salad can be served warm, especially if you enjoy the mushrooms straight from the pan. For a more traditional salad texture, let the bulgur and mushrooms cool first and add fresh herbs just before serving.
Can you use leftover cooked bulgur in Mushroom Bulgur Salad?
Yes, cooled leftover bulgur works well in Mushroom Bulgur Salad. Break up any clumps with a fork, then fold in freshly sautéed and cooled mushrooms, herbs, and dressing. Use leftovers that have been refrigerated safely and still smell fresh.
Can you freeze Mushroom Bulgur Salad?
Freezing Mushroom Bulgur Salad is not ideal because thawed herbs can wilt and the bulgur may become soft. If you need to prepare ahead, freeze plain cooked bulgur separately and add freshly cooked mushrooms, herbs, and dressing after thawing.
What herbs go well in Mushroom Bulgur Salad?
Parsley, dill, and scallions pair especially well with the earthy mushrooms in Mushroom Bulgur Salad. Add tender herbs after the warm ingredients have cooled, then finish with lemon and olive oil so their fresh flavor remains noticeable.
What can you serve with Mushroom Bulgur Salad?
Mushroom Bulgur Salad pairs well with grilled vegetables, roasted chicken, or a simple yogurt sauce. For a plant-based meal, serve it alongside hummus or beans; the salad can also work as a filling side dish at a picnic.
Is Mushroom Bulgur Salad good for meal prep?
Yes, Mushroom Bulgur Salad can be meal-prepped if you store the cooked bulgur and mushrooms chilled in a sealed container. Keep herbs and dressing separate when possible, and combine them shortly before eating for a fresher texture.
Can you make Mushroom Bulgur Salad without lemon?
Yes, you can make Mushroom Bulgur Salad without lemon by using a little vinegar for acidity. Red wine vinegar or apple cider vinegar both complement the mushrooms; add it gradually and taste before adding more, so it does not overpower the bulgur.
Mushroom Bulgur Salad Vitamins & Minerals
Vitamins
B3
3.06mg · 19% DV
Vitamin K
18.9µg · 16% DV
B1
0.18mg · 15% DV
B5
0.65mg · 13% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.29mg · 32% DV
Phosphorus
166mg · 24% DV
Magnesium
67mg · 16% DV
Sodium
333mg · 14% DV
Potassium ⭐
378mg · 11% DV
Mushroom Bulgur Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom Bulgur Salad
To burn the 198 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 Mushroom Bulgur Salad?
Mushroom Bulgur Salad combines bulgur wheat with mushrooms, often alongside fresh herbs and a lemon-and-olive-oil dressing. It draws on Turkish home cooking, where bulgur is a familiar grain used in both warm dishes and salads; the mushrooms are commonly sautéed before being mixed in.
Serve it chilled or at room temperature as a light lunch, or alongside grilled vegetables, meat or other dishes at dinner. Its bulgur provides fibre and plant protein, making the salad more substantial than a leaf-based side. For a lighter version, use olive oil sparingly and add extra herbs and lemon; it also travels well for packed lunches.
How Nutritious Is Mushroom Bulgur Salad?
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 Mushroom Bulgur 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 Mushroom Bulgur Salad Contain Allergens?
Contains these allergens:
Which Diets Is Mushroom Bulgur 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
Mushroom Bulgur Salad Fat Profile
SATURATED
0.86g
MONOUNSATURATED
4.16g
POLYUNSATURATED
0.76g
Omega 6:3 ratio 13.6:1
Above the ideal 4:1 (13.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.