1 cup (medium) of Rice bulgur pilaf (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 50 g of carbs, 5.6 g of protein, 2.2 g of fat and 3.1 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Rice bulgur pilaf?

Rice bulgur pilaf combines rice with bulgur wheat in a simple, homestyle pilaf. The grains are usually briefly toasted in oil before water or stock is added, then simmered until tender; the result should be fluffy rather than sticky. The exact texture varies with the rice and the coarseness of the bulgur.

Its mild, nutty wheat flavour works well alongside grilled meat, beans, vegetables or yoghurt. In Turkey, it is a familiar lunch or dinner side, and it can also anchor a simple meal with salad. Rice bulgur pilaf is mainly a source of carbohydrates, with modest amounts of protein and fibre. For a lighter plate, use less oil and pair it with vegetables or pulses.

Rice bulgur pilaf Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

27.8g

· 10% DV

Protein

3.1g

· 6% DV

Fat

1.2g

· 2% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 83% · Protein 9% · Fat 8%

Rice bulgur pilaf Vitamins & Minerals

Vitamins

0.7mg · 4% DV

0.22mg · 4% DV

0.04mg · 3% DV

0.02mg · 2% DV

Minerals

Sodium

110mg · 5% DV

Selenium

3µg · 5% DV

Phosphorus

37mg · 5% DV

Magnesium

13mg · 3% DV

How Nutritious Is Rice bulgur pilaf?

Nutrient density

Low

32/ 100

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

39/ 100

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.

Rice bulgur pilaf Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Rice bulgur pilaf

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Rice 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 Rice bulgur pilaf Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Rice bulgur pilaf Good For?

Vegan

— Not 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 bulgur pilaf Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.3g

⚖️

Omega 6:3 ratio 18:1

Above the ideal 4:1 (18:1).

Compare Rice bulgur pilaf

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Rice bulgur pilaf vs Whole wheat pasta16 kcal more per 100 g

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Rice bulgur pilaf vs Breadstick270 kcal fewer per 100 g

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Rice bulgur pilaf vs Simit200 kcal fewer per 100 g

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Foods Similar to Rice bulgur pilaf

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Rice bulgur pilaf

What is rice bulgur pilaf made of?

Rice bulgur pilaf is made by cooking rice and bulgur together, often with oil or butter, broth or water, and seasonings. Recipes may also include onion, tomato, or vermicelli, but the defining feature is the combination of rice and bulgur in one pilaf.

How do you keep rice bulgur pilaf from getting mushy?

To keep rice bulgur pilaf from getting mushy, rinse and drain the grains well, use the liquid amount suited to your rice-and-bulgur mix, and avoid stirring as it cooks. Let it rest covered after cooking so steam finishes the grains without breaking them up.

Is rice bulgur pilaf the same as Turkish bulgur pilaf?

No, rice bulgur pilaf combines rice with bulgur, while Turkish bulgur pilaf is usually made mainly or entirely with bulgur. The rice gives the mixed pilaf a softer texture and milder grain flavor than a bulgur-only version.

Can you cook rice bulgur pilaf in a rice cooker?

Yes, rice bulgur pilaf can be cooked in a rice cooker if both grains are suited to a similar cooking time. Use a pilaf recipe adjusted for your cooker, since its liquid needs and automatic cooking cycle may differ from stovetop directions.

What can you serve with rice bulgur pilaf?

Rice bulgur pilaf pairs well with grilled or roasted meat, chicken, beans, and vegetable stews. For a lighter meal, serve it with salad and yogurt. Its mild, savory flavor works as a side dish without needing a rich sauce.

How should you store leftover rice bulgur pilaf?

Store leftover rice bulgur pilaf in a covered container in the refrigerator soon after the meal, rather than leaving it out for an extended time. Eat it within a few days and reheat only the portion you plan to serve until thoroughly hot.

Can rice bulgur pilaf be frozen?

Yes, rice bulgur pilaf freezes well when packed in airtight, meal-sized portions after cooling. Thaw it in the refrigerator or reheat it from frozen with a small splash of water to loosen the grains; avoid repeatedly thawing and refreezing it.

Can people with diabetes eat rice bulgur pilaf?

Yes, people with diabetes can include rice bulgur pilaf in a meal, but both grains contribute carbohydrates that affect blood glucose. Pair a suitable portion with vegetables and protein, and ask a doctor or dietitian how it fits your individual meal plan.

Can you make rice bulgur pilaf without butter?

Yes, you can make rice bulgur pilaf without butter by sautéing the grains in a small amount of olive oil or another cooking oil, or by using broth for flavor. The grains will still cook together, though the final flavor will be less buttery.

Why does rice bulgur pilaf use both rice and bulgur?

Rice bulgur pilaf uses both grains to combine rice’s soft, mild texture with bulgur’s heartier, slightly chewy character. The blend also offers a change from serving plain rice or bulgur alone, and the exact balance varies by recipe.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026