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Nettles stew with bulgur Calories
Fiber-rich traditional stew with plant protein, notable iron and vitamin K
In season: Spring
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Nettles stew with bulgur (220 g) has 172 calories. That works out to 78 calories per 100 g. It contains 24.6 g of carbs, 6.2 g of protein, 5.7 g of fat and 6.8 g of fiber. Its 627 µg of Vitamin K covers 523% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Nettles stew with bulgur Nutrition Facts
Selected: 1 serving (medium) · 220 g
172
KCAL / 220G
Carbs
24.6g
· 9% DV
Protein
6.2g
· 12% DV
Fat
5.7g
· 7% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 14% · Fat 30%
Nettles stew with bulgur nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 5.7 g | 7% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 24.6 g | 9% |
| Fiber | 6.8 g | 24% |
| 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.
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How Many Calories in 1 Serving of Nettles stew with bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 172 kcal |
| 1 tablespoon (shredded) | 18 g | 14 kcal |
| 100 g | 100 g | 78 kcal |
| 1 piece (small) | 110 g | 86 kcal |
| ½ serving (half) | 110 g | 86 kcal |
| 1 cup (medium) | 180 g | 140 kcal |
| 1 serving (large) | 300 g | 234 kcal |
| 1 bottle (whole) | 500 g | 390 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Nettles stew with bulgur
How do you make nettles stew with bulgur?
Nettles stew with bulgur is made by cooking cleaned nettles with sautéed onion, bulgur and water until everything is tender. Wear gloves while handling raw nettles; thorough cooking removes their stinging effect.
Does cooking remove the sting from nettles stew with bulgur?
Yes, cooking removes the sting from nettles stew with bulgur when the nettles are thoroughly heated. Handle raw leaves with gloves, then simmer the stew until the leaves are fully tender.
What does nettles stew with bulgur taste like?
Nettles stew with bulgur has a soft, earthy, leafy flavor, with bulgur adding a mild, nutty note. Onion, tomato paste or garlic can make it sweeter, richer or more savory.
Can you make nettles stew with bulgur using dried nettles?
Yes, dried nettles can be used for nettles stew with bulgur. Rehydrate them in water first and drain them well; their flavor is more concentrated than fresh nettles, so add them gradually.
Which type of bulgur is best for nettles stew with bulgur?
Medium or coarse bulgur works well in nettles stew with bulgur because it stays pleasantly distinct as the greens cook. Fine bulgur softens faster, so use less liquid and shorten the cooking time.
What should you serve with nettles stew with bulgur?
Nettles stew with bulgur pairs well with plain yogurt, a crisp salad or flatbread. Serve it as a light main dish or alongside another simple meal; its earthy greens need no elaborate side.
Is nettles stew with bulgur a traditional Turkish dish?
Yes, nettles stew with bulgur fits Turkey’s tradition of cooking wild greens as home-style dishes. Nettle recipes vary by household and region, so there is no single standard version or firmly established place of origin.
Can nettles stew with bulgur be frozen?
Yes, nettles stew with bulgur can be frozen in airtight portions after it has cooled. The bulgur may turn softer after thawing, so defrost it in the refrigerator and reheat it thoroughly before serving.
How long does nettles stew with bulgur keep in the fridge?
Nettles stew with bulgur keeps for about three days in a covered container in the refrigerator. Refrigerate it once cooled rather than leaving it out, and reheat only the portion you plan to eat.
Can you use frozen nettles in nettles stew with bulgur?
Yes, frozen nettles work in nettles stew with bulgur. Thaw and drain them first if they release excess water, then add them to the pan; the finished greens may be softer than when made with fresh nettles.
Nettles stew with bulgur Vitamins & Minerals
Vitamins
Vitamin K
627µg · 523% DV
Vitamin A
407µg · 45% DV
Vitamin C
18.7mg · 21% DV
Folate
74.8µg · 19% DV
Minerals
Manganese
1.06mg · 46% DV
Calcium
319mg · 32% DV
Copper
0.24mg · 27% DV
Iron
4.62mg · 26% DV
Sodium
396mg · 17% DV
Potassium ⭐
572mg · 17% DV
Nettles stew with bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nettles stew with bulgur
To burn the 172 calories in 1 serving (medium) (220 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 Nettles stew with bulgur?
Nettles stew with bulgur is a home-style Turkish dish made by cooking nettle leaves until tender with bulgur. Onion and tomato paste often form the base, though recipes vary from household to household.
Cooked nettles have a soft texture and a gently earthy, green flavour, while bulgur makes the stew more substantial. In Turkey it is usually served warm as a simple main, often with bread and yoghurt on the side; a squeeze of lemon also works well. It brings fibre and plant protein, with 3.1 g of fibre per 100 g. If using fresh nettles, handle them with gloves before cooking, and keep the oil modest for a lighter bowl.
How Nutritious Is Nettles stew with 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 Nettles stew with 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 Nettles stew with bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Nettles stew with 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
Nettles stew with bulgur Fat Profile
SATURATED
0.77g
MONOUNSATURATED
2.31g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.