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Traditional kısır Calories
Fiber-rich bulgur salad with tomato-pepper paste, olive oil, and fresh herbs
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Traditional kısır (180 g) has 299 calories. That works out to 166 calories per 100 g. It contains 43.4 g of carbs, 6.7 g of protein, 11.2 g of fat and 8.1 g of fiber. Its 1.4 mg of Manganese covers 61% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Traditional kısır Nutrition Facts
Selected: 1 serving (medium) · 180 g
299
KCAL / 180G
Carbs
43.4g
· 16% DV
Protein
6.7g
· 13% DV
Fat
11.2g
· 14% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 9% · Fat 33%
Traditional kısır nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 299 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0 g | |
| Sodium | 513 mg | 22% |
| Total carbohydrate | 43.4 g | 16% |
| Fiber | 8.1 g | 29% |
| Protein | 6.7 g | 13% |
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 Traditional kısır?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 299 kcal |
| 1 tablespoon (chopped) | 18 g | 30 kcal |
| 3 tablespoon (chopped) | 55 g | 91 kcal |
| 100 g | 100 g | 166 kcal |
| 1 cup (chopped) | 140 g | 232 kcal |
| 1 pack (medium) | 200 g | 332 kcal |
| 1 serving (large) | 250 g | 415 kcal |
| 1 serving (extra large) | 350 g | 581 kcal |
Calculated from 166 calories per 100 g.
Frequently Asked Questions About Traditional kısır
What is traditional kısır?
Traditional kısır is a Turkish salad made mainly with fine bulgur, pepper and tomato paste, olive oil, lemon or pomegranate molasses, and fresh herbs. It is usually served cool or at room temperature, often as part of a shared meal.
How do you make traditional kısır?
Traditional kısır is made by softening fine bulgur with hot water, then mixing in a seasoned paste, oil, lemon juice, and herbs. Let the bulgur absorb the water before adding the dressing, and fold in chopped herbs near the end.
What kind of bulgur is used in traditional kısır?
Traditional kısır uses fine bulgur, sometimes labeled köftelik bulgur in Turkish shops. Coarse bulgur stays too firm with the usual soaking method, so it will not give the salad its characteristic tender, cohesive texture.
How is traditional kısır different from tabbouleh?
Traditional kısır is more strongly seasoned with tomato and pepper paste, while tabbouleh is typically dominated by parsley and other fresh herbs. Kısır is a Turkish bulgur salad; tabbouleh is associated with Levantine cuisines.
Is traditional kısır served hot or cold?
Traditional kısır is generally served cool or at room temperature, not piping hot. Allow the soaked bulgur to cool before mixing in delicate herbs, then serve it as a salad or alongside other dishes.
Why does traditional kısır turn mushy?
Traditional kısır turns mushy when the bulgur absorbs too much water or when wet vegetables release liquid into the salad. Add the soaking water gradually, drain or dry fresh ingredients, and wait for the bulgur to absorb the liquid before seasoning.
Can you make traditional kısır ahead of time?
Yes, traditional kısır can be prepared ahead, but it holds its texture better if you add the fresh herbs shortly before serving. Refrigerate the bulgur mixture covered, then stir in the herbs and adjust the lemon or seasoning when ready to eat.
What is traditionally served with traditional kısır?
Traditional kısır is often served with crisp lettuce leaves, pickles, or ayran. It also works as part of a Turkish spread with other salads and savory pastries, where guests can take small portions alongside the other dishes.
How long does traditional kısır keep in the fridge?
Traditional kısır keeps best in a covered container in the refrigerator and is most enjoyable fresh or the next day. The herbs soften and the salad may release liquid as it sits; refrigerate leftovers promptly rather than leaving them out.
Can traditional kısır be made without pomegranate molasses?
Yes, traditional kısır can be made with lemon juice instead of pomegranate molasses. Lemon gives it a sharper, fresher acidity, while pomegranate molasses adds a fruity sweetness; taste the dressing before mixing in all the bulgur.
Traditional kısır Vitamins & Minerals
Vitamins
Vitamin K
57.6µg · 48% DV
Vitamin C
22.32mg · 25% DV
B3
2.97mg · 19% DV
B1
0.22mg · 18% DV
Minerals
Manganese
1.4mg · 61% DV
Copper
0.29mg · 32% DV
Phosphorus
166mg · 24% DV
Sodium
513mg · 22% DV
Potassium ⭐
428mg · 13% DV
Traditional kısır Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Traditional kısır
To burn the 299 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 Traditional kısır?
Traditional kısır is a Turkish bulgur salad, usually made by softening fine bulgur and mixing it with tomato and pepper paste, olive oil, lemon, and fresh herbs. Recipes vary from household to household, but parsley and spring onions are common additions.
Tangy, savoury and fresh, it combines tender grains with crisp herbs and vegetables. In Turkey it is often served at tea gatherings, shared tables, or as part of a meze spread, sometimes with lettuce leaves for scooping. It offers fibre alongside its carbohydrates, with 4.5 g of fibre per 100 g. For a lighter version, use a little less oil and add more herbs; it also pairs well with a simple soup or other salads.
How Nutritious Is Traditional kısır?
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 Traditional kısır 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 Traditional kısır Contain Allergens?
Contains these allergens:
Which Diets Is Traditional kısır 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
Traditional kısır Fat Profile
SATURATED
1.53g
MONOUNSATURATED
6.93g
POLYUNSATURATED
1.58g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.