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Pomegranate Bulgur Salad Calories
Fiber-rich grain salad with plant protein and antioxidants
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Pomegranate Bulgur Salad (180 g) has 218 calories. That works out to 121 calories per 100 g. It contains 34 g of carbs, 5.6 g of protein, 7.7 g of fat and 5.8 g of fiber. Its 1 mg of Manganese covers 45% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Pomegranate Bulgur Salad Nutrition Facts
Selected: 1 cup (medium) · 180 g
218
KCAL / 180G
Carbs
34g
· 12% DV
Protein
5.6g
· 11% DV
Fat
7.7g
· 10% DV
Fiber
5.8g
· 21% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 10% · Fat 30%
Pomegranate Bulgur Salad nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.06 g | 5% |
| Trans fat | 0 g | |
| Sodium | 279 mg | 12% |
| Total carbohydrate | 34 g | 12% |
| Fiber | 5.8 g | 21% |
| Protein | 5.6 g | 11% |
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 Pomegranate Bulgur Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 218 kcal |
| 1 tablespoon (chopped) | 18 g | 22 kcal |
| ½ cup (small) | 90 g | 109 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (small) | 150 g | 182 kcal |
| 1 pack (medium) | 200 g | 242 kcal |
| 1 serving (large) | 250 g | 303 kcal |
| 1.5 cup (large) | 270 g | 327 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Pomegranate Bulgur Salad
How do you make pomegranate bulgur salad?
To make pomegranate bulgur salad, cook or soak bulgur until tender, then let it cool and toss it with pomegranate seeds, chopped herbs, olive oil, and lemon juice. Add the herbs and pomegranate after cooling so they stay fresh and firm.
What goes in pomegranate bulgur salad?
Pomegranate bulgur salad typically combines bulgur, pomegranate seeds, parsley or mint, spring onion, olive oil, and lemon juice. Cucumber, toasted nuts, or a little pomegranate molasses are common additions, but they are optional rather than essential.
Is pomegranate bulgur salad healthy?
Pomegranate bulgur salad can be a nourishing side or light meal: bulgur contributes fiber and plant protein, while pomegranate adds fruit and color. Pair it with a protein-rich food if you want a more filling main meal.
What should you serve with pomegranate bulgur salad?
Serve pomegranate bulgur salad alongside grilled chicken, fish, or vegetables, or add it to a mezze-style spread. Its bright, tangy flavor also works well with hummus and other savory dips.
Can you make pomegranate bulgur salad ahead of time?
Yes, you can prepare the bulgur ahead and refrigerate it once cool. For the freshest texture, mix in the pomegranate seeds and herbs shortly before serving; if dressing it in advance, taste and refresh with lemon just before serving.
How long does pomegranate bulgur salad last in the fridge?
Pomegranate bulgur salad keeps for about three days in a covered container in the refrigerator. The herbs may wilt and the pomegranate may soften over time, so it is best enjoyed sooner; discard it if it has been left out for hours.
Which type of bulgur is best for pomegranate bulgur salad?
Medium or coarse bulgur is usually best for pomegranate bulgur salad because it stays pleasantly chewy after cooking. Fine bulgur can work too, but it absorbs liquid quickly, so add less water and check the texture as it softens.
Can you use quinoa instead of bulgur in pomegranate bulgur salad?
Yes, cooked quinoa can replace bulgur in pomegranate bulgur salad, though the result will have a lighter, less chewy texture and a different flavor. Cool the quinoa before mixing it with the pomegranate, herbs, and dressing.
Is pomegranate bulgur salad served warm or cold?
Pomegranate bulgur salad is usually served chilled or at room temperature, not piping hot. Cooling the bulgur first keeps the herbs fresh and the pomegranate seeds intact, and gives the dressing time to coat the grains.
Can people with diabetes eat pomegranate bulgur salad?
People with diabetes can include pomegranate bulgur salad, but bulgur and pomegranate both contribute carbohydrates, so portion size and the rest of the meal matter. Follow your own blood-glucose plan, and ask your clinician or dietitian if you need individualized guidance.
Pomegranate Bulgur Salad Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B1
0.22mg · 18% DV
B6
0.29mg · 17% DV
B3
2.25mg · 14% DV
Minerals
Manganese
1.04mg · 45% DV
Copper
0.29mg · 32% DV
Phosphorus
157mg · 22% DV
Magnesium
70mg · 17% DV
Sodium
279mg · 12% DV
Potassium ⭐
338mg · 10% DV
Pomegranate Bulgur Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pomegranate Bulgur Salad
To burn the 218 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 Pomegranate Bulgur Salad?
Pomegranate Bulgur Salad combines cooked or soaked bulgur wheat with pomegranate seeds, herbs and often chopped vegetables, lemon and olive oil. It draws on Turkish and wider Eastern Mediterranean cooking, where bulgur is a familiar base for hearty salads; recipes vary from kitchen to kitchen.
The bulgur stays pleasantly chewy, while the juicy seeds add bursts of sweet-tart flavour. Serve it chilled or at room temperature as a side, a meze-style starter, or a filling lunch, alongside grilled vegetables or other Mediterranean dishes. Bulgur contributes fibre and plant protein, and the pomegranate brings freshness without making the salad heavy. For a lighter version, use a little less oil and add extra herbs or cucumber; it also works well as a make-ahead dish.
How Nutritious Is Pomegranate 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 Pomegranate 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 Pomegranate Bulgur Salad Contain Allergens?
Contains these allergens:
Which Diets Is Pomegranate 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
Pomegranate Bulgur Salad Fat Profile
SATURATED
1.06g
MONOUNSATURATED
4.86g
POLYUNSATURATED
1.35g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.