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Olive Oil Vermicelli Bulgur Pilaf Calories
Source of fiber and complex carbohydrates
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Olive Oil Vermicelli Bulgur Pilaf (180 g) has 272 calories. That works out to 151 calories per 100 g. It contains 45.4 g of carbs, 6.5 g of protein, 7.9 g of fat and 7.4 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Olive Oil Vermicelli Bulgur Pilaf Nutrition Facts
Selected: 1 serving (medium) · 180 g
272
KCAL / 180G
Carbs
45.4g
· 17% DV
Protein
6.5g
· 13% DV
Fat
7.9g
· 10% DV
Fiber
7.4g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 9% · Fat 26%
Olive Oil Vermicelli Bulgur Pilaf nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 272 kcal | |
| Total fat | 7.9 g | 10% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0 g | |
| Sodium | 333 mg | 14% |
| Total carbohydrate | 45.4 g | 17% |
| Fiber | 7.4 g | 26% |
| Protein | 6.5 g | 13% |
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 Olive Oil Vermicelli Bulgur Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 272 kcal |
| 1 tablespoon (small) | 18 g | 27 kcal |
| 100 g | 100 g | 151 kcal |
| 1 cup (medium) | 150 g | 227 kcal |
| 1 cup (large) | 225 g | 340 kcal |
| 1 serving (large) | 250 g | 378 kcal |
| 1 pack (large) | 300 g | 453 kcal |
| 1 serving (extra large) | 320 g | 483 kcal |
Calculated from 151 calories per 100 g.
Frequently Asked Questions About Olive Oil Vermicelli Bulgur Pilaf
What is in olive oil vermicelli bulgur pilaf?
Olive oil vermicelli bulgur pilaf is made with bulgur, thin vermicelli, olive oil, water or broth, and usually salt. Cooks may add onion, tomato, pepper, or herbs, but the defining combination is toasted vermicelli and bulgur cooked together.
How do you cook olive oil vermicelli bulgur pilaf?
Toast the vermicelli in olive oil until lightly golden, stir in the bulgur, then add hot water or broth. Cover and cook until the liquid is absorbed; let the pilaf rest before fluffing it with a fork and serving.
What bulgur should I use for olive oil vermicelli bulgur pilaf?
Coarse or pilaf-grade bulgur is the usual choice for olive oil vermicelli bulgur pilaf because it keeps a distinct, fluffy texture. Fine bulgur absorbs liquid much faster, so it can turn soft unless you adjust the cooking time and liquid.
Why is the vermicelli browned before the bulgur in olive oil vermicelli bulgur pilaf?
The vermicelli is browned first to develop a toasted, nutty flavor and give the finished olive oil vermicelli bulgur pilaf its characteristic speckled appearance. Stir it constantly over moderate heat, since thin noodles can go from golden to burnt quickly.
Why does olive oil vermicelli bulgur pilaf turn mushy?
Olive oil vermicelli bulgur pilaf usually turns mushy when it has too much liquid or is cooked too long. Use coarse bulgur, keep the pot covered while it cooks, and allow the pilaf to rest after the liquid has been absorbed.
Can you make olive oil vermicelli bulgur pilaf without broth?
Yes, water works well in olive oil vermicelli bulgur pilaf, and the toasted vermicelli and olive oil still provide plenty of flavor. For a more savory result without broth, cook it with sautéed onion or add herbs and spices.
What can you serve with olive oil vermicelli bulgur pilaf?
Olive oil vermicelli bulgur pilaf pairs well with grilled vegetables, beans, yogurt, or a crisp salad. It can also be served as a side for roasted meat or fish, while a lentil or chickpea dish makes it part of a plant-based meal.
Can olive oil vermicelli bulgur pilaf be frozen?
Yes, olive oil vermicelli bulgur pilaf can be frozen in meal-sized airtight containers once it has cooled. Thaw it in the refrigerator and reheat it with a small splash of water; the vermicelli may be softer than when freshly cooked.
How do you keep olive oil vermicelli bulgur pilaf from sticking to the pot?
To keep olive oil vermicelli bulgur pilaf from sticking, toast the vermicelli in the oil, stir the bulgur through it, and use a heavy-bottomed pot with a close-fitting lid. Once the liquid is added, avoid frequent stirring and cook over low heat.
Can olive oil vermicelli bulgur pilaf be made with less oil?
Yes, you can use less olive oil in olive oil vermicelli bulgur pilaf, though the vermicelli may brown less evenly and the flavor will be milder. Use a nonstick or heavy-bottomed pan and stir continuously so the noodles toast without scorching.
Olive Oil Vermicelli Bulgur Pilaf Vitamins & Minerals
Vitamins
B3
2.25mg · 14% DV
B6
0.22mg · 13% DV
B1
0.14mg · 12% DV
Vitamin E
1.17mg · 8% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.25mg · 28% DV
Phosphorus
140mg · 20% DV
Selenium
10µg · 18% DV
Sodium
333mg · 14% DV
Potassium ⭐
166mg · 5% DV
Olive Oil Vermicelli Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Olive Oil Vermicelli Bulgur Pilaf
To burn the 272 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 Olive Oil Vermicelli Bulgur Pilaf?
Olive Oil Vermicelli Bulgur Pilaf is a home-style pilaf made by toasting fine vermicelli and bulgur in olive oil, then cooking them until tender. Bulgur, cracked wheat that has been parboiled and dried, gives the dish a pleasantly hearty texture, while the noodles add a lightly toasted flavour.
In Turkish cooking it is commonly served at lunch or dinner alongside meat, vegetables or beans, often with yoghurt and salad. It provides fibre and complex carbohydrates, making it a satisfying side rather than just a plain grain. Pair it with fresh vegetables, or use a little less oil if you want a lighter plate.
How Nutritious Is Olive Oil Vermicelli 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 Olive Oil Vermicelli Bulgur Pilaf Processed?
NOVA 3
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 Olive Oil Vermicelli Bulgur Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Olive Oil Vermicelli 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
Olive Oil Vermicelli Bulgur Pilaf Fat Profile
SATURATED
1.13g
MONOUNSATURATED
5.29g
POLYUNSATURATED
0.83g
Omega 6:3 ratio 15.2:1
Above the ideal 4:1 (15.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.