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Rice and Bulgur Stuffed Vegetables Calories
Source of fiber and plant protein
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Rice and Bulgur Stuffed Vegetables (180 g) has 223 calories. That works out to 124 calories per 100 g. It contains 32.8 g of carbs, 5.6 g of protein, 8.6 g of fat and 5.8 g of fiber. Its 0.9 mg of Manganese covers 38% of the Daily Value. Its glycemic index is 51 (low), so it raises blood sugar slowly.
Rice and Bulgur Stuffed Vegetables Nutrition Facts
Selected: 2 piece (medium) · 180 g
223
KCAL / 180G
Carbs
32.8g
· 12% DV
Protein
5.6g
· 11% DV
Fat
8.6g
· 11% 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 57% · Protein 10% · Fat 33%
Rice and Bulgur Stuffed Vegetables nutrition facts table · 2 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 223 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.17 g | 6% |
| Trans fat | 0 g | |
| Sodium | 522 mg | 23% |
| Total carbohydrate | 32.8 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 Medium Rice and Bulgur Stuffed Vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 112 kcal |
| 1 piece (small) | 70 g | 87 kcal |
| 100 g | 100 g | 124 kcal |
| 1 piece (large) | 130 g | 161 kcal |
| 2 piece (medium) | 180 g | 223 kcal |
| 1 serving (medium) | 180 g | 223 kcal |
| 1 cup (chopped) | 200 g | 248 kcal |
| 3 piece (medium) | 270 g | 335 kcal |
| 1 serving (large) | 270 g | 335 kcal |
Calculated from 124 calories per 100 g.
Frequently Asked Questions About Rice and Bulgur Stuffed Vegetables
What vegetables are used for rice and bulgur stuffed vegetables?
Rice and bulgur stuffed vegetables are commonly made with peppers, zucchini, eggplant, or tomatoes. Choose vegetables that can hold their shape when hollowed out, and try to use pieces of similar size so they cook at roughly the same rate.
How do you make rice and bulgur stuffed vegetables?
Rice and bulgur stuffed vegetables are made by filling hollowed vegetables with a seasoned mixture of rice, bulgur, onion, and often tomato paste, then simmering them until tender. Leave room at the top because the grains expand as they cook.
Do you cook the filling before stuffing rice and bulgur stuffed vegetables?
Usually, the filling for rice and bulgur stuffed vegetables goes into the vegetables uncooked. The grains soften in the cooking liquid inside the pot. Pre-cooking them can make the finished filling overly soft, so mix the ingredients thoroughly and fill loosely.
Where do rice and bulgur stuffed vegetables come from?
Rice and bulgur stuffed vegetables are part of Turkish home cooking and belong to the wider tradition of stuffed vegetables found across the eastern Mediterranean and Middle East. Recipes vary by household, with different vegetables, herbs, seasonings, and meatless or meat-based fillings.
How do you stop rice and bulgur stuffed vegetables from falling apart?
To keep rice and bulgur stuffed vegetables intact, avoid overfilling them and arrange them snugly in the pot with their openings facing up. Cover each opening with a small piece of tomato or pepper, then simmer gently rather than boiling hard.
Can you make rice and bulgur stuffed vegetables with meat?
Yes, rice and bulgur stuffed vegetables can include ground meat, although meatless versions are also common. Mix the meat evenly into the filling and cook the vegetables until the center is fully cooked. For a vegetarian version, leave the meat out and season the grains well.
What is the difference between rice and bulgur stuffed vegetables and dolma?
Rice and bulgur stuffed vegetables are a type of dolma: in Turkish cooking, dolma refers broadly to vegetables filled with a mixture. The term does not specify one fixed recipe, so the grains, seasoning, vegetable, and use of meat can differ.
What should you serve with rice and bulgur stuffed vegetables?
Rice and bulgur stuffed vegetables pair well with plain yogurt, cucumber yogurt, or a crisp salad. For a meatless meal, serve them with soup or a light side dish; a squeeze of lemon also complements the savory filling.
Can you freeze rice and bulgur stuffed vegetables?
Yes, rice and bulgur stuffed vegetables can be frozen, though the vegetables may be softer after thawing. Cool them, pack them in airtight freezer-safe containers, and thaw in the refrigerator before reheating until hot throughout.
How long do rice and bulgur stuffed vegetables last in the fridge?
Rice and bulgur stuffed vegetables generally keep for 3–4 days in the refrigerator when stored in a covered container. Refrigerate them once they have cooled, rather than leaving them out for an extended time, and reheat only the portion you plan to eat.
Rice and Bulgur Stuffed Vegetables Vitamins & Minerals
Vitamins
Vitamin C
25.56mg · 28% DV
B6
0.36mg · 21% DV
B1
0.18mg · 15% DV
Vitamin K
17.1µg · 14% DV
Minerals
Manganese
0.86mg · 37% DV
Copper
0.23mg · 26% DV
Sodium
522mg · 23% DV
Phosphorus
142mg · 20% DV
Potassium ⭐
441mg · 13% DV
Rice and Bulgur Stuffed Vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rice and Bulgur Stuffed Vegetables
To burn the 223 calories in 2 piece (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 Rice and Bulgur Stuffed Vegetables?
Rice and Bulgur Stuffed Vegetables are made by filling vegetables such as peppers, courgettes or aubergines with a mixture of rice, bulgur, onion, tomato and herbs. They belong to the Turkish dolma tradition, with fillings and vegetables varying from one household and region to another.
The vegetables turn tender as the grains soften, making a satisfying dish that can be served warm or at room temperature. In Turkey, it often appears alongside other vegetable dishes, with salad or yoghurt; it also works well as a light main course. It provides fibre and plant protein, with 3.2 g of fibre per 100 g. For a lighter version, use oil sparingly and add plenty of fresh herbs to the filling.
How Nutritious Is Rice and Bulgur Stuffed Vegetables?
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 Rice and Bulgur Stuffed Vegetables 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 Rice and Bulgur Stuffed Vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Rice and Bulgur Stuffed Vegetables 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
Rice and Bulgur Stuffed Vegetables Fat Profile
SATURATED
1.17g
MONOUNSATURATED
4.95g
POLYUNSATURATED
1.71g
Omega 6:3 ratio 17.6:1
Above the ideal 4:1 (17.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.