Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Traditional bulgur-based dumplings, filling, moderate-carb
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 51.3 g | 19% |
| Fiber | 7.7 g | 28% |
| Protein | 7.2 g | 14% |
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.
Log this food in EatBetter
100,000+ people use it
📸 Scan the code to get the app free.

| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 252 kcal |
| 1 piece (small) | 25 g | 42 kcal |
| 1 piece (large) | 35 g | 59 kcal |
| 2 piece (medium) | 50 g | 84 kcal |
| ½ cup (half) | 80 g | 134 kcal |
| 100 g | 100 g | 168 kcal |
| 4 piece (large) | 100 g | 168 kcal |
| 1 cup (whole) | 160 g | 269 kcal |
| 1 serving (large) | 220 g | 370 kcal |
Calculated from 168 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 serving (medium) (150 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.
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.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
0.3g
MONOUNSATURATED
0.27g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Nutrition data compiled from USDA FoodData Central and scientific sources.