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Bulgur Pilaf with Chickpeas
High in fiber and plant protein, traditional Turkish dish
CALORIES
GI
POTASSIUM
FIBER
Nutrition Facts
100g
145
KCAL / 100G
Carbs
26.7g
· 77%
Protein
5.1g
· 15%
Fat
1.2g
· 8%
Fiber
4.6g
Glycemic Analysis
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Processing Level
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.
Allergen Profile
No known major allergens
Diet Compatibility
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
Fat Profile
SATURATED
0.18g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.23g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Vitamin & Mineral Analysis
Vitamins
B1
0.13mg · 11% DV
Folate
38µg · 10% DV
B3
1.2mg · 8% DV
B6
0.13mg · 8% DV
Minerals
Phosphorus
85mg · 12% DV
Zinc
1mg · 9% DV
Magnesium
32mg · 8% DV
Iron
1mg · 6% DV
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Nutrition data compiled from USDA FoodData Central and scientific sources.