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Strawberry bulgur salad Calories
Fiber-rich bulgur salad with strawberries and vitamin C
In season: Spring · Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Strawberry bulgur salad (180 g) has 212 calories. That works out to 118 calories per 100 g. It contains 38.5 g of carbs, 5.6 g of protein, 4.3 g of fat and 7.2 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Strawberry bulgur salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
212
KCAL / 180G
Carbs
38.5g
· 14% DV
Protein
5.6g
· 11% DV
Fat
4.3g
· 6% DV
Fiber
7.2g
· 26% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 10% · Fat 18%
Strawberry bulgur salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 212 kcal | |
| Total fat | 4.3 g | 6% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 38.5 g | 14% |
| Fiber | 7.2 g | 26% |
| 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 Serving of Strawberry bulgur salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 212 kcal |
| 1 tablespoon (shredded) | 18 g | 21 kcal |
| ½ cup (half) | 80 g | 94 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (medium) | 160 g | 189 kcal |
| 1 serving (large) | 250 g | 295 kcal |
| 1 piece (large) | 320 g | 378 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Strawberry bulgur salad
What is strawberry bulgur salad?
Strawberry bulgur salad is a fresh take on Turkish kisir, combining softened bulgur with strawberries and herbs. It is generally served as a savory salad, with the fruit adding a sweet-tart note rather than turning the dish into dessert.
How do you make strawberry bulgur salad?
Soften fine bulgur with hot water, let it cool, then toss it with chopped strawberries, fresh herbs, lemon juice, and olive oil. The homemade salad uses recognizable ingredients and is minimally processed; add the fruit after the bulgur has cooled.
Does strawberry bulgur salad taste good?
Yes, strawberry bulgur salad can taste bright and balanced: juicy fruit offsets the earthy bulgur, while lemon and herbs add freshness. Use ripe but firm strawberries so their flavor comes through without making the salad overly sweet or watery.
Is strawberry bulgur salad served hot or cold?
Strawberry bulgur salad is usually served cold or at room temperature, not piping hot. Chilling it briefly lets the lemon and herbs flavor the bulgur, but add the strawberries close to serving so they keep their shape.
What is the difference between strawberry bulgur salad and kisir?
Strawberry bulgur salad is a fruit-based variation of kisir, the Turkish bulgur salad. Traditional kisir is usually savory and often strongly seasoned with tomato or pepper paste; the strawberry version adds fresh fruit and tends to have a lighter, tangier profile.
Can you use coarse bulgur for strawberry bulgur salad?
Fine bulgur is the usual choice for strawberry bulgur salad because it softens quickly and gives the dish its familiar kisir texture. Coarse bulgur can work, but it needs different cooking and may make the salad chewier; follow its package directions first.
Can strawberry bulgur salad be made ahead?
Yes, you can prepare the bulgur base for strawberry bulgur salad ahead of time and refrigerate it. Mix in the chopped strawberries and delicate herbs shortly before serving, so the fruit does not release too much juice and the herbs stay fresh.
What goes well with strawberry bulgur salad?
Strawberry bulgur salad pairs well with grilled vegetables, simple roasted dishes, or other fresh salads. Serve it as a light lunch or as a side; mild accompaniments let the strawberries, lemon, and herbs remain noticeable.
How should you store leftover strawberry bulgur salad?
Keep leftover strawberry bulgur salad in a covered container in the refrigerator. Its texture is best soon after preparation because the strawberries gradually release juice and the herbs wilt; stir gently before serving and discard it if it seems spoiled.
Can you add mint to strawberry bulgur salad?
Yes, fresh mint works well in strawberry bulgur salad, especially with lemon and parsley. Chop it finely and use it moderately, since a large amount can overpower the strawberries. Add the herbs shortly before serving for the freshest flavor.
Strawberry bulgur salad Vitamins & Minerals
Vitamins
Vitamin C
25.2mg · 28% DV
B3
2.7mg · 17% DV
Vitamin K
18µg · 15% DV
B1
0.14mg · 12% DV
Minerals
Manganese
1.26mg · 55% DV
Copper
0.22mg · 24% DV
Phosphorus
130mg · 19% DV
Sodium
378mg · 16% DV
Potassium ⭐
324mg · 10% DV
Strawberry bulgur salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strawberry bulgur salad
To burn the 212 calories in 1 serving (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 Strawberry bulgur salad?
Strawberry bulgur salad is a Turkish take on kısır, the herby bulgur salad often made with fine bulgur, tomato or pepper paste, lemon, olive oil and fresh herbs. Here, strawberries add a bright, gently sweet note to the savoury, tangy base; the exact mix of herbs and seasonings varies by recipe.
In Turkey it may be served as a light lunch, a side or part of a spread, and it works well for picnics and potlucks elsewhere too. Bulgur and strawberries contribute fibre, making this a more filling salad than a leafy one. Serve it with crisp lettuce or other greens, and use a modest amount of oil for a lighter bowl.
How Nutritious Is Strawberry bulgur salad?
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 Strawberry bulgur salad 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 Strawberry bulgur salad Contain Allergens?
Contains these allergens:
Which Diets Is Strawberry bulgur salad 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
Strawberry bulgur salad Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.4g
POLYUNSATURATED
1.39g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.