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Risoni-Style Bulgur Calories
Fiber-rich whole grain
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Risoni-Style Bulgur (180 g) has 547 calories. That works out to 304 calories per 100 g. It contains 109.8 g of carbs, 19.8 g of protein, 1.4 g of fat and 11.9 g of fiber. Its 5.5 mg of Manganese covers 239% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Risoni-Style Bulgur Nutrition Facts
Selected: 1 cup (medium) · 180 g
547
KCAL / 180G
Carbs
109.8g
· 40% DV
Protein
19.8g
· 40% DV
Fat
1.4g
· 2% DV
Fiber
11.9g
· 43% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 15% · Fat 2%
Risoni-Style Bulgur nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 547 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.41 g | 2% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 109.8 g | 40% |
| Fiber | 11.9 g | 43% |
| Protein | 19.8 g | 40% |
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 Risoni-Style Bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 547 kcal |
| 1 tablespoon (whole) | 12 g | 36 kcal |
| ½ cup (small) | 90 g | 274 kcal |
| 100 g | 100 g | 304 kcal |
| 1 serving (medium) | 150 g | 456 kcal |
| 1 cup (chopped) | 170 g | 517 kcal |
| 1 serving (large) | 250 g | 760 kcal |
| 1.5 cup (large) | 270 g | 821 kcal |
| 1 pack (whole) | 500 g | 1520 kcal |
Calculated from 304 calories per 100 g.
Frequently Asked Questions About Risoni-Style Bulgur
What is Risoni-style bulgur?
Risoni-style bulgur is bulgur wheat in small, risoni-like pieces; despite the pasta-like shape, it is not pasta. Its small grains work well in pilafs, soups and other dishes where you want a spoonable texture.
Can Risoni-style bulgur replace orzo in a recipe?
Yes, Risoni-style bulgur can stand in for orzo, but the result will taste and feel different. Bulgur is wheat that has been processed into bulgur, not pasta, so follow its package directions and adjust when you add it to the dish.
How do you cook Risoni-style bulgur on the stovetop?
Cook Risoni-style bulgur on the stovetop using the water amount and timing on its package. Grain size and preparation can vary by product, so a fixed cooking time may not work for every brand; let it rest briefly once tender.
Does Risoni-style bulgur work in a cold salad?
Yes, Risoni-style bulgur works in cold salads. Cook it until just tender, drain any excess liquid, and let it cool before mixing it with vegetables, herbs or dressing so the small grains do not soften further in the bowl.
How can you keep Risoni-style bulgur from turning mushy?
To keep Risoni-style bulgur from turning mushy, use the package’s liquid guidance and stop cooking as soon as the grains are tender. Avoid leaving it in hot water after cooking, since the small pieces continue to soften as they stand.
Should you rinse Risoni-style bulgur before cooking?
Usually, Risoni-style bulgur does not need rinsing before cooking. If it looks dusty, rinse it briefly and drain it well; otherwise, you can add it straight from the package to your pot.
Can you cook Risoni-style bulgur in a rice cooker?
Yes, you can cook Risoni-style bulgur in a rice cooker, but the result may vary with the cooker and product. Use the package’s liquid guidance as a starting point, check for tenderness, and switch the cooker off once the grains are done.
What can you serve with Risoni-style bulgur?
Risoni-style bulgur pairs well with roasted vegetables, legumes, herbs and grilled or baked proteins. You can serve it as a side instead of rice, or mix it with vegetables and a dressing for a grain salad.
Can cooked Risoni-style bulgur be frozen?
Yes, cooked Risoni-style bulgur can be frozen in an airtight container. Cool it promptly, freeze it in portions, and thaw it in the refrigerator; the grains may soften slightly, so it is often best reheated in a moist dish.
Is Risoni-style bulgur a good choice for people with diabetes?
Risoni-style bulgur is a fiber-containing whole-grain option, but its carbohydrates can raise blood glucose. People with diabetes should fit the portion into their meal plan and ask their clinician or dietitian for advice tailored to their glucose targets.
Risoni-Style Bulgur Vitamins & Minerals
Vitamins
B3
9.18mg · 57% DV
B6
0.61mg · 36% DV
Biotin
10.8µg · 36% DV
B1
0.41mg · 34% DV
Minerals
Manganese
5.49mg · 239% DV
Phosphorus
540mg · 77% DV
Magnesium
295mg · 70% DV
Copper
0.61mg · 68% DV
Potassium ⭐
738mg · 22% DV
Sodium
31mg · 1% DV
Risoni-Style Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Risoni-Style Bulgur
To burn the 547 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 Risoni-Style Bulgur?
Risoni-Style Bulgur is bulgur wheat—parboiled, dried and cracked—cut into small pieces resembling rice-shaped risoni pasta. It is still bulgur, not pasta. The grains turn tender while holding their shape, with a mild, pleasantly wheaty flavour. In Turkish and wider Mediterranean cooking, it can go into soups, pilafs and vegetable dishes, or be cooled and mixed into salads with herbs and chopped vegetables. It is a fibre-rich whole grain that adds substance to a meal. For a lighter serving, cook it with plenty of vegetables and modest amounts of oil; lemon and fresh herbs make an easy match.
How Nutritious Is Risoni-Style Bulgur?
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 Risoni-Style Bulgur 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 Risoni-Style Bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Risoni-Style Bulgur 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
Risoni-Style Bulgur Fat Profile
SATURATED
0.41g
MONOUNSATURATED
0.32g
POLYUNSATURATED
1.04g
Omega 6:3 ratio 10.6:1
Above the ideal 4:1 (10.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.