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Zucchini Corn Bulgur Pilaf Calories
Fiber-rich whole-grain bulgur with vegetables
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Zucchini Corn Bulgur Pilaf (180 g) has 218 calories. That works out to 121 calories per 100 g. It contains 38 g of carbs, 5.8 g of protein, 5.8 g of fat and 6.5 g of fiber. Its 1 mg of Manganese covers 45% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Zucchini Corn Bulgur Pilaf Nutrition Facts
Selected: 1 cup (medium) · 180 g
218
KCAL / 180G
Carbs
38g
· 14% DV
Protein
5.8g
· 12% DV
Fat
5.8g
· 7% DV
Fiber
6.5g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 10% · Fat 23%
Zucchini Corn Bulgur Pilaf nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 218 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 6.5 g | 23% |
| 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 Cup of Zucchini Corn Bulgur Pilaf?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 218 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| ½ cup (small) | 90 g | 109 kcal |
| 100 g | 100 g | 121 kcal |
| 1 serving (small) | 150 g | 182 kcal |
| 1 serving (large) | 250 g | 303 kcal |
| 1.5 cup (large) | 270 g | 327 kcal |
| 1 pack (double) | 300 g | 363 kcal |
Calculated from 121 calories per 100 g.
Frequently Asked Questions About Zucchini Corn Bulgur Pilaf
What is in Zucchini Corn Bulgur Pilaf?
Zucchini Corn Bulgur Pilaf is a savory grain dish made with bulgur, zucchini, and corn, usually cooked with onion, oil, and seasoning. Recipes may add herbs, tomato, or spices, but the vegetables and bulgur are its defining ingredients.
How do you make Zucchini Corn Bulgur Pilaf?
Cook onion in a little oil, add chopped zucchini and corn, then stir in bulgur and hot water or broth. Cover and cook until the bulgur is tender; let the pilaf rest briefly before fluffing and serving.
Why is my Zucchini Corn Bulgur Pilaf mushy?
Zucchini Corn Bulgur Pilaf turns mushy when it absorbs too much liquid or cooks for too long. Zucchini releases water as it softens, so add liquid cautiously and stop cooking once the bulgur is tender.
Can you use frozen corn in Zucchini Corn Bulgur Pilaf?
Yes, frozen corn works well in Zucchini Corn Bulgur Pilaf. Add it straight from the freezer with the zucchini, allowing it to heat through as the bulgur cooks; thawing it first is usually unnecessary.
Which type of bulgur is best for Zucchini Corn Bulgur Pilaf?
Coarse or medium-coarse bulgur is best for Zucchini Corn Bulgur Pilaf because it holds its shape during simmering. Fine bulgur softens quickly and can make the finished dish dense or pasty.
How do you keep zucchini from getting soggy in Zucchini Corn Bulgur Pilaf?
Cut the zucchini into fairly substantial pieces and avoid cooking it for too long in Zucchini Corn Bulgur Pilaf. Add it after the onion has softened, and keep the lid on only while the bulgur needs to cook.
What can you serve with Zucchini Corn Bulgur Pilaf?
Serve Zucchini Corn Bulgur Pilaf with a crisp salad, plain yogurt, or grilled vegetables. For a more filling meal, pair it with beans or another protein-rich dish that complements its mild, savory flavor.
Can you make Zucchini Corn Bulgur Pilaf ahead of time?
Yes, you can make Zucchini Corn Bulgur Pilaf ahead and refrigerate it once cooled. Reheat it gently with a small splash of water so the bulgur loosens, and stir carefully to keep the zucchini intact.
Can you make Zucchini Corn Bulgur Pilaf without onion?
Yes, Zucchini Corn Bulgur Pilaf can be made without onion. Use garlic, black pepper, or fresh herbs for extra flavor, adding delicate herbs near the end so their taste stays fresh.
Can you add tomatoes to Zucchini Corn Bulgur Pilaf?
Yes, tomatoes can be added to Zucchini Corn Bulgur Pilaf for a juicier, more savory result. Cook them briefly with the vegetables, and reduce the added cooking liquid because tomatoes also release moisture.
Zucchini Corn Bulgur Pilaf Vitamins & Minerals
Vitamins
B3
2.43mg · 15% DV
B6
0.22mg · 13% DV
B1
0.14mg · 12% DV
Vitamin C
9.72mg · 11% DV
Minerals
Manganese
1.04mg · 45% DV
Copper
0.23mg · 26% DV
Phosphorus
148mg · 21% DV
Magnesium
63mg · 15% DV
Sodium
261mg · 11% DV
Potassium ⭐
293mg · 9% DV
Zucchini Corn Bulgur Pilaf Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Corn Bulgur Pilaf
To burn the 218 calories in 1 cup (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 Zucchini Corn Bulgur Pilaf?
Zucchini Corn Bulgur Pilaf brings together bulgur wheat, zucchini and sweetcorn in a simple, home-style pilaf. Bulgur pilaf is familiar across Turkish and neighbouring cuisines, where it is often cooked with onion and sometimes tomato or pepper; vegetables make it a colourful one-pot variation.
The bulgur stays pleasantly chewy, while zucchini softens into the grains and corn adds little bursts of sweetness. Serve it warm as a side with grilled vegetables, beans or a yoghurt-based dish, or enjoy a bowl on its own for lunch. Whole-grain bulgur gives the dish fibre alongside its vegetables. For a lighter meal, use a modest amount of oil and pair it with a crisp salad.
How Nutritious Is Zucchini Corn Bulgur Pilaf?
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 Zucchini Corn Bulgur Pilaf 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 Zucchini Corn Bulgur Pilaf Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Corn Bulgur Pilaf 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
Zucchini Corn Bulgur Pilaf Fat Profile
SATURATED
0.76g
MONOUNSATURATED
2.99g
POLYUNSATURATED
1.49g
Omega 6:3 ratio 28:1
Above the ideal 4:1 (28:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.