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Tomato bulgur köfte Calories
Fiber-rich tomato-based bulgur köfte
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Tomato bulgur köfte (180 g) has 266 calories. That works out to 148 calories per 100 g. It contains 51.5 g of carbs, 7.4 g of protein, 3.8 g of fat and 7.7 g of fiber. Its 1.3 mg of Manganese covers 56% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Tomato bulgur köfte Nutrition Facts
Selected: 1 serving (medium) · 180 g
266
KCAL / 180G
Carbs
51.5g
· 19% DV
Protein
7.4g
· 15% DV
Fat
3.8g
· 5% 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 76% · Protein 11% · Fat 13%
Tomato bulgur köfte nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 266 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.58 g | 3% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 51.5 g | 19% |
| Fiber | 7.7 g | 28% |
| Protein | 7.4 g | 15% |
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 Tomato bulgur köfte?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 266 kcal |
| 1 piece (small) | 20 g | 30 kcal |
| 3 piece (medium) | 60 g | 89 kcal |
| ½ cup (half) | 95 g | 141 kcal |
| 100 g | 100 g | 148 kcal |
| 5 piece (large) | 100 g | 148 kcal |
| 1 cup (medium) | 190 g | 281 kcal |
| 1 serving (large) | 250 g | 370 kcal |
Calculated from 148 calories per 100 g.
Frequently Asked Questions About Tomato bulgur köfte
What is Tomato bulgur köfte?
Tomato bulgur köfte is a Turkish-style dish of shaped bulgur dumplings served with tomato, often as a sauce. Recipes vary: tomato may also be mixed into the bulgur mixture, and herbs or spices give the köfte its particular regional character.
How do you make Tomato bulgur köfte?
To make Tomato bulgur köfte, soften fine bulgur, knead it into a shapeable mixture, form small pieces, then cook and coat them with tomato sauce. Add water gradually while kneading so the mixture holds together without turning sticky.
What is the difference between Tomato bulgur köfte and Turkish bulgur pilaf?
Tomato bulgur köfte is shaped into small dumplings and typically served with a tomato sauce, while Turkish bulgur pilaf is loose cooked grain eaten with a fork. Köfte recipes use fine bulgur and kneading to create a cohesive, dumpling-like texture.
How do you stop Tomato bulgur köfte from falling apart?
Knead the softened bulgur mixture until it feels cohesive and holds its shape when pressed. If it cracks, add a little warm water and continue kneading; if it is too loose, work in a small amount of flour or semolina before shaping.
Can you make Tomato bulgur köfte without eggs?
Yes, Tomato bulgur köfte can be made without eggs. Many versions rely on softened bulgur and thorough kneading for structure, though some recipes add flour or semolina as a binder. Follow the recipe’s texture cues and adjust moisture gradually.
What should you serve with Tomato bulgur köfte?
Serve Tomato bulgur köfte with yogurt, a crisp salad, or roasted vegetables to balance the rich tomato sauce. For a Turkish-style meal, parsley and lemon make fresh accompaniments; serve the köfte warm, with extra sauce alongside.
Can Tomato bulgur köfte be made ahead?
Yes, you can prepare Tomato bulgur köfte ahead and refrigerate it in a covered container once cooled. The dumplings may absorb sauce as they sit, so store sauce separately when possible and combine them while reheating for a better texture.
Can Tomato bulgur köfte be frozen?
Yes, Tomato bulgur köfte can be frozen, preferably with the dumplings and tomato sauce stored separately. Thaw it in the refrigerator and reheat until hot; the bulgur dumplings may be softer after freezing, so avoid vigorous stirring.
Is Tomato bulgur köfte usually spicy?
Tomato bulgur köfte is not necessarily spicy; its heat depends on the amount of chili or hot pepper in the recipe. Mild versions emphasize tomato, garlic, and herbs. Add chili gradually so the seasoning does not overwhelm the bulgur.
Can Tomato bulgur köfte be served as a main dish?
Yes, Tomato bulgur köfte can be a main dish, especially when served with yogurt or a substantial salad. It also works as part of a Turkish-style spread alongside vegetables and other small dishes; the sauce helps keep the bulgur dumplings moist.
Tomato bulgur köfte Vitamins & Minerals
Vitamins
B3
2.7mg · 17% DV
Vitamin C
12.24mg · 14% DV
B1
0.16mg · 13% DV
B6
0.2mg · 12% DV
Minerals
Manganese
1.3mg · 57% DV
Copper
0.22mg · 24% DV
Phosphorus
158mg · 23% DV
Selenium
11µg · 20% DV
Sodium
432mg · 19% DV
Potassium ⭐
378mg · 11% DV
Tomato bulgur köfte Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tomato bulgur köfte
To burn the 266 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 Tomato bulgur köfte?
Tomato bulgur köfte is a Turkish home-style dish made by kneading fine bulgur with tomato, often with onion, tomato paste and spices, then shaping the mixture into small pieces. Recipes vary by region and household; the köfte may be simmered or cooked with a tomato sauce.
The tomato brings a gentle tang, while the bulgur gives the pieces a tender, slightly chewy texture. In Turkey they can be served as a main dish or for sharing, often alongside yoghurt or fresh greens. Bulgur makes this a fibre-rich choice with relatively little fat: it provides 4.3 g of fibre per 100 g. For a lighter plate, go easy on the oil and pair it with a crisp salad.
How Nutritious Is Tomato bulgur köfte?
Nutrient density
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.
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 Tomato bulgur köfte 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 Tomato bulgur köfte Contain Allergens?
Contains these allergens:
Which Diets Is Tomato bulgur köfte 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
Tomato bulgur köfte Fat Profile
SATURATED
0.58g
MONOUNSATURATED
1.04g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 22.4:1
Above the ideal 4:1 (22.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.