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Small, slightly irregular brown-gold bulgur dumplings with a coarse, grainy surface are arranged on a plate, lightly coated in red tomato sauce and dotted with green herbs.
●Low GI
🌿High Fiber

Bulgur dumplings Calories

Traditional bulgur-based dumplings, filling, moderate-carb

CALORIES · 100 G

168kcal

GI

48low

POTASSIUM · 100 G

96mg

FIBER · 100 G

5.1g

Quick answer

1 serving (medium) of Bulgur dumplings (150 g) has 252 calories. That works out to 168 calories per 100 g. It contains 51.3 g of carbs, 7.2 g of protein, 1.8 g of fat and 7.7 g of fiber. Its 1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.

Bulgur dumplings Nutrition Facts

Selected: 1 serving (medium) · 150 g

252

KCAL / 150G

Carbs

51.3g

· 19% DV

Protein

7.2g

· 14% DV

Fat

1.8g

· 2% DV

Fiber

7.7g

· 28% DV

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

Calories come from: Carbs 82% · Protein 12% · Fat 6%

Bulgur dumplings nutrition facts table · 1 serving (medium) (150 g)

NutrientAmount% DV
Calories252 kcal
Total fat1.8 g2%
Saturated fat0.3 g2%
Trans fat0 g
Sodium315 mg14%
Total carbohydrate51.3 g19%
Fiber7.7 g28%
Protein7.2 g14%

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 Bulgur dumplings?

ServingAmountCalories
1 serving (medium)150 g252 kcal
1 piece (small)25 g42 kcal
1 piece (large)35 g59 kcal
2 piece (medium)50 g84 kcal
½ cup (half)80 g134 kcal
100 g100 g168 kcal
4 piece (large)100 g168 kcal
1 cup (whole)160 g269 kcal
1 serving (large)220 g370 kcal

Calculated from 168 calories per 100 g.

Frequently Asked Questions About Bulgur dumplings

What are Bulgur dumplings?

Bulgur dumplings are small pieces of a bulgur-based dough shaped by hand and cooked, often in simmering water. Recipes and serving styles vary by region; they may be paired with a sauce or yogurt.

How do you make Bulgur dumplings?

To make Bulgur dumplings, soften fine bulgur with hot water, then knead it with the other ingredients in your recipe until it holds together. Pinch off small portions, shape them, and simmer gently until cooked through.

What kind of bulgur is best for Bulgur dumplings?

Fine bulgur is usually best for Bulgur dumplings because its small grains soften readily and form a cohesive dough when kneaded. Coarse bulgur stays more distinct and will not shape the same way without adjusting the recipe.

Why do Bulgur dumplings fall apart while cooking?

Bulgur dumplings often fall apart when the dough is under-kneaded, too wet, or dropped into a vigorously boiling pot. Let the bulgur absorb its water, knead until the mixture holds together, and cook at a gentle simmer.

Can you freeze Bulgur dumplings?

Yes, freeze shaped Bulgur dumplings before cooking. Arrange them separately on a tray until firm, then transfer them to a sealed freezer container. Cook them from frozen in simmering water rather than thawing them first.

What sauce goes with Bulgur dumplings?

Bulgur dumplings go well with a tomato-based sauce or garlic yogurt. The best pairing depends on the regional recipe: keep the sauce separate until serving if you want the dumplings to retain their shape and texture.

Are Bulgur dumplings the same as kibbeh?

No, Bulgur dumplings are not automatically the same as kibbeh. Both may use bulgur, but kibbeh commonly has a distinct filling or shaping tradition, while these dumplings are formed as small pieces of bulgur dough.

Can you use coarse bulgur for Bulgur dumplings?

You can try coarse bulgur, but it will not soften and bind as readily as fine bulgur. Bulgur dumplings made with it may have a grainier texture, so fine bulgur is the more reliable choice for a cohesive dough.

How do you know when Bulgur dumplings are cooked?

Bulgur dumplings are cooked when they are tender all the way through and no longer have a hard, dry center. Take one out and cut it open to check the middle before draining the rest.

How should you store leftover Bulgur dumplings?

Refrigerate leftover Bulgur dumplings in a covered container once they have cooled, rather than leaving them at room temperature. Store any yogurt sauce separately, then reheat the dumplings thoroughly before serving.

Bulgur dumplings Vitamins & Minerals

Vitamins

B3

2.7mg · 17% DV

B1

0.14mg · 12% DV

B6

0.18mg · 11% DV

Biotin

2.7µg · 9% DV

Minerals

Manganese

1.05mg · 46% DV

Copper

0.21mg · 23% DV

Phosphorus

108mg · 15% DV

Sodium

315mg · 14% DV

Potassium ⭐

144mg · 4% DV

Bulgur dumplings Glycemic Index

GLYCEMIC INDEX

48
Low
0 Low5570100

GLYCEMIC LOAD

24
High

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

How to Burn Off Bulgur dumplings

To burn the 252 calories in 1 serving (medium) (150 g):

🚶

62min

Walking (5 km/h)

🏃

26min

Running (8 km/h)

🚴

34min

Cycling

🏊

29min

Swimming

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

What is Bulgur dumplings?

Bulgur dumplings are small, hand-shaped dumplings made by kneading softened bulgur, often with a little flour or semolina. They are part of traditional Turkish home cooking, with recipes and sauces varying by region and family. The dumplings are usually boiled, then served with a tomato-paste sauce or garlicky yoghurt.

They have a tender, slightly springy bite and a mild, nutty grain flavour, which pairs well with chilli, herbs and lemon. In Turkey they are eaten warm as a satisfying meat-free meal; elsewhere, they also work as a hearty side or a simple supper. They provide fibre and are mainly a source of carbohydrate. Serve with a crisp salad, or use a lighter hand with oil in the sauce.

How Nutritious Is Bulgur dumplings?

Nutrient density

Medium

42/ 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

56/ 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.

Is Bulgur dumplings 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 Bulgur dumplings Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Bulgur dumplings 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

Bulgur dumplings Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.27g

POLYUNSATURATED

0.74g

⚖️

Omega 6:3 ratio 13.8:1

Above the ideal 4:1 (13.8:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.