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Okra Bulgur Pilaf Calories
A traditional pilaf made with bulgur and okra, providing dietary fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Okra Bulgur Pilaf (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 39 g of carbs, 6.8 g of protein, 6.4 g of fat and 8.4 g of fiber. Its 0.8 mg of Manganese covers 35% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Okra Bulgur Pilaf Nutrition Facts
Selected: 1 cup (medium) · 200 g
240
KCAL / 200G
Carbs
39g
· 14% DV
Protein
6.8g
· 14% DV
Fat
6.4g
· 8% DV
Fiber
8.4g
· 30% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 11% · Fat 24%
Okra Bulgur Pilaf nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 300 mg | 13% |
| Total carbohydrate | 39 g | 14% |
| Fiber | 8.4 g | 30% |
| Protein | 6.8 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 Cup of Okra Bulgur Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 240 kcal |
| 1 tablespoon (small) | 15 g | 18 kcal |
| 100 g | 100 g | 120 kcal |
| ½ cup (small) | 100 g | 120 kcal |
| 1 serving (medium) | 180 g | 216 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1.5 cup (large) | 300 g | 360 kcal |
| 1 bottle (large) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Okra Bulgur Pilaf
How do you make okra bulgur pilaf?
Okra bulgur pilaf is made by cooking onion and, if you like, tomato paste, then adding okra, bulgur and hot water or stock. Simmer gently until the bulgur is tender, then let the pilaf rest before serving.
How do you keep okra from getting slimy in okra bulgur pilaf?
To reduce sliminess in okra bulgur pilaf, dry the okra well after washing, trim it without cutting into the pods, and avoid stirring repeatedly. A little lemon juice can also help the okra hold its texture.
Can you make okra bulgur pilaf with frozen okra?
Yes, frozen okra works in okra bulgur pilaf. Add it straight from the freezer rather than thawing it first, and handle it gently so it does not soften or break apart before the bulgur is cooked.
What kind of bulgur is best for okra bulgur pilaf?
Coarse, pilaf-style bulgur is best for okra bulgur pilaf because it stays distinct as it cooks. Fine bulgur softens much faster, so it needs less liquid and a shorter cooking time than the coarse kind.
What does okra bulgur pilaf taste like?
Okra bulgur pilaf tastes savory and gently earthy, with a tender, slightly chewy texture from the bulgur. Tomato, onion and any herbs or spices in the recipe add sweetness and tang that balance okra’s mild flavor.
What do you serve with okra bulgur pilaf?
Okra bulgur pilaf goes well with plain yogurt or a cucumber-yogurt sauce, a fresh salad, and pickles. It can be served as a vegetarian main or alongside grilled meat for a more substantial meal.
Can you make okra bulgur pilaf without tomato?
Yes, you can make okra bulgur pilaf without tomato or tomato paste. Cook the onion in oil, then add the okra and bulgur with hot water or stock; herbs, black pepper or lemon can add extra flavor.
How long does okra bulgur pilaf keep in the fridge?
Okra bulgur pilaf keeps for about three days in a covered container in the refrigerator. Cool it promptly after cooking rather than leaving it out for an extended time, and reheat only the portion you plan to eat.
Can you freeze okra bulgur pilaf?
Yes, okra bulgur pilaf can be frozen in airtight, portion-sized containers. The okra and bulgur may turn softer after thawing, so defrost it in the refrigerator and reheat gently with a splash of water.
Is okra bulgur pilaf a Turkish dish?
Okra bulgur pilaf is a home-style dish made with ingredients common in Turkish cooking, but it is not tied to one clearly established region. Household versions vary, especially in their use of tomato paste, herbs and fresh or dried okra.
Okra Bulgur Pilaf Vitamins & Minerals
Vitamins
Vitamin K
20µg · 17% DV
B6
0.24mg · 14% DV
B3
2.2mg · 14% DV
B1
0.16mg · 13% DV
Minerals
Manganese
0.8mg · 35% DV
Copper
0.2mg · 22% DV
Phosphorus
150mg · 21% DV
Selenium
8µg · 15% DV
Potassium ⭐
460mg · 14% DV
Sodium
300mg · 13% DV
Okra Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Okra Bulgur Pilaf
To burn the 240 calories in 1 cup (medium) (200 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 Okra Bulgur Pilaf?
Okra Bulgur Pilaf is a Turkish home-style dish made by cooking bulgur with okra, often with onion and tomato. The grains turn tender while holding their shape, and the okra gives the pilaf a soft, slightly silky texture and mild vegetal flavour.
In Turkey it may be served warm as a simple main or alongside meat, with yoghurt or a crisp salad. It also works well as a meat-free meal for English-speaking cooks looking for a hearty grain dish. Bulgur and okra contribute dietary fibre; for a lighter plate, use a modest amount of oil and serve it with fresh vegetables.
How Nutritious Is Okra Bulgur Pilaf?
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 Okra Bulgur Pilaf 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 Okra Bulgur Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Okra Bulgur Pilaf 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
Okra Bulgur Pilaf Fat Profile
SATURATED
0.9g
MONOUNSATURATED
3g
POLYUNSATURATED
1.8g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.