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Vegetable Kisir Calories
Traditional Turkish bulgur salad with tomatoes, cucumber, greens, and assorted vegetables.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Vegetable Kisir (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 38.7 g of carbs, 5.8 g of protein, 4.9 g of fat and 6.8 g of fiber. Its 81 µg of Vitamin K covers 68% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Vegetable Kisir Nutrition Facts
Selected: 1 serving (medium) · 180 g
216
KCAL / 180G
Carbs
38.7g
· 14% DV
Protein
5.8g
· 12% DV
Fat
4.9g
· 6% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 10% · Fat 20%
Vegetable Kisir nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 38.7 g | 14% |
| Fiber | 6.8 g | 24% |
| Protein | 5.8 g | 12% |
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 Vegetable Kisir?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 216 kcal |
| 1 piece (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 120 g | 144 kcal |
| 1 cup (medium) | 150 g | 180 kcal |
| 1 piece (medium) | 150 g | 180 kcal |
| 1 piece (large) | 220 g | 264 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 serving (extra large) | 350 g | 420 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Vegetable Kisir
What is Vegetable Kisir?
Vegetable Kisir is a Turkish bulgur salad mixed with vegetables, herbs, and a tangy, savory dressing. It is commonly made with fine bulgur, tomato paste, lemon juice, and olive oil, then served cold or at room temperature.
How is Vegetable Kisir different from tabbouleh?
Vegetable Kisir usually has fine bulgur coated with tomato or pepper paste, while tabbouleh is typically dominated by parsley and dressed with lemon and olive oil. The two salads share herbs and bulgur, but their balance of grains, greens, and seasoning differs.
What kind of bulgur should I use for Vegetable Kisir?
Use fine, quick-cooking bulgur for Vegetable Kisir. It softens as it rests with hot water and absorbs the dressing without boiling; coarse bulgur stays chewier and gives the salad a different texture.
Can Vegetable Kisir be made ahead?
Yes, you can prepare the bulgur and dressing for Vegetable Kisir ahead of time. For a fresher texture, keep the chopped tomatoes, cucumber, and herbs separate and mix them in shortly before serving so they do not release as much liquid.
Why does Vegetable Kisir turn watery?
Vegetable Kisir can turn watery when the bulgur is given too much water or juicy vegetables are mixed in too early. Let the bulgur absorb its liquid before adding the vegetables, and remove the cucumber’s watery center if needed.
Can you freeze Vegetable Kisir?
Freezing Vegetable Kisir is not recommended. The cucumber and tomatoes soften and release water as they thaw, leaving the bulgur soggy; refrigerate leftovers in a covered container and enjoy them while the vegetables are still fresh.
Is Vegetable Kisir served hot or cold?
Vegetable Kisir is usually served cold or at room temperature, not hot. The bulgur is softened with hot water during preparation, then cooled before the fresh vegetables and herbs are mixed in.
What do you serve with Vegetable Kisir?
Vegetable Kisir pairs well with lettuce leaves, yogurt-based sides, grilled vegetables, or other mezze. It also works as a light lunch; serve it alongside a protein-rich dish if you want a more substantial meal.
Is Vegetable Kisir healthy?
Vegetable Kisir can be a wholesome salad because it combines bulgur with fresh vegetables and herbs. Its overall balance depends on the recipe: a generous amount of oil or salt can make it richer or saltier, so season the dressing to taste.
How do you keep Vegetable Kisir from tasting too sour?
To keep Vegetable Kisir from tasting too sour, add lemon juice gradually and taste the dressing before mixing it into the bulgur. If it is already too sharp, add a little more bulgur or vegetables rather than masking the flavor with extra salt.
Vegetable Kisir Vitamins & Minerals
Vitamins
Vitamin K
81µg · 68% DV
Vitamin A
216µg · 24% DV
Vitamin C
15.3mg · 17% DV
Folate
57.6µg · 14% DV
Minerals
Copper
0.23mg · 26% DV
Manganese
0.58mg · 25% DV
Sodium
396mg · 17% DV
Phosphorus
112mg · 16% DV
Potassium ⭐
378mg · 11% DV
Vegetable Kisir Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegetable Kisir
To burn the 216 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 Vegetable Kisir?
Vegetable Kisir is a Turkish bulgur salad, made by tossing fine bulgur with tomatoes, cucumber, greens and other vegetables. Recipes vary from household to household; herbs and a tangy dressing, often with lemon or pomegranate molasses, give it its familiar character.
The bulgur is tender and the vegetables add freshness and crunch, while herbs and seasoning bring a lively, savoury-tart flavour. In Turkey it is served at tea gatherings and celebrations, either as a meze or alongside other dishes. Elsewhere, it works well as a make-ahead lunch or a colourful side. It provides fibre and is mainly a source of carbohydrates from bulgur; add extra greens and use a light hand with the oil for a fresher plate.
How Nutritious Is Vegetable Kisir?
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 Vegetable Kisir 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 Vegetable Kisir Contain Allergens?
Contains these allergens:
Which Diets Is Vegetable Kisir Good For?
Vegan
— Not 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
Vegetable Kisir Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.98g
POLYUNSATURATED
1.08g
Omega 6:3 ratio 8.3:1
Above the ideal 4:1 (8.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.