How Many Calories in Bulgur Pilaf (Bulgur Pilavı)?
Short answer: one serving (180 g) of bulgur pilaf is about 216 kcal; the value per 100 grams is 120 kcal. With its low-fat, high-fiber makeup it is one of the most filling options in the grain group.
Bulgur Pilaf (Bulgur Pilavı) nutrition facts
| Nutrient | 100 g | 1 serving (180 g) |
|---|---|---|
| Calories | 120 kcal | 216 kcal |
| Carbs | 25 g | 45 g |
| Protein | 3 g | 5.4 g |
| Fat | 0.5 g | 0.9 g |
| Fiber | 4 g | 7.2 g |
Calories by portion
| Portion | Amount | Calories |
|---|---|---|
| 1 serving | 180 g | 216 kcal |
| 1 tablespoon | 25 g | 30 kcal |
| 1 plate | 250 g | 300 kcal |
Values are approximate, based on average recipes; they vary with ingredients, portion size and cooking method.
Activity equivalent
The energy in one serving of Bulgur Pilaf (Bulgur Pilavı) (180 g, 216 kcal) is roughly equivalent to:
Based on a 70 kg reference; it varies from person to person. See activity calories →
For informational purposes only — not medical advice. If you have symptoms or a medical condition, consult a doctor.
Bulgur pilaf is one of the most deep-rooted grain dishes of Anatolian cuisine, made from wheat that has been boiled, dried and cracked. In the classic recipe the bulgur is toasted with tomato paste, onion and oil, then cooked in water. The single most important factor in its calorie count is the amount of added fat: there is a serious per-serving difference between a pot cooked with measured oil and a recipe toasted with plenty of butter. The contribution of tomato paste and vermicelli, by contrast, is relatively small.
100 grams of bulgur pilaf contains 3 g protein, 25 g carbohydrate and only 0.5 g fat; the 4 g of fiber is its clearest advantage over white rice. Because this fiber prolongs fullness after a meal, bulgur pilaf comfortably takes its place in daily eating as a balanced source of carbohydrate that accompanies main dishes.
How Many Calories in 1 Spoon of Bulgur Pilaf?
One tablespoon (25 g) of bulgur pilaf is about 30 calories. If you count how many spoonfuls you put on your plate you can estimate your portion quite accurately. A full home-style plate (250 g) reaches 300 calories; in restaurants pilaf is usually served in this measure. For a standard serving (180 g) the value is 216 kcal.
How Many Calories in Tomato and Vegetable Bulgur Pilaf?
In tomato bulgur pilaf, fresh tomato replaces part of the water; its calories are very close to the plain recipe, with the difference not exceeding about 10-20 kcal per serving. Vegetable bulgur pilaf, on the other hand, gains volume from low-calorie vegetables such as pepper, zucchini and carrot, so an equally full plate is usually a little lighter. In both variants the real determinant is still the amount of fat used in toasting; adding vegetables does not raise the calories, it enriches the plate.
Can You Eat Bulgur Pilaf on a Diet?
You can; in fact, thanks to its fiber content it stands out among grain sides. Bulgur is digested relatively slowly and keeps you full longer than white rice. What matters is the portion: when it stays as a few spoonfuls alongside the meal it fits easily into your day, but when it covers the whole plate you spend a large share of your daily carbohydrate allowance in a single meal. Adding yogurt or plenty of salad alongside both balances the meal and increases satiety.
Frequently asked questions
Which has fewer calories, bulgur or rice?
When cooked, their calories are close to each other; the difference really shows up in the fiber. Because bulgur's fiber content is markedly higher, it provides longer fullness for the same calories.
How much protein does bulgur pilaf have?
100 grams of bulgur pilaf contains about 3 g protein. On its own it is not considered a strong protein source; the meal is balanced when yogurt, meat or legumes are added alongside it.
Can you eat bulgur pilaf at night?
The daily total matters more than the clock. A measured serving of bulgur pilaf eaten in the evening poses no problem as long as you do not exceed your total calories for the day; thanks to its fiber it may even reduce late-night snacking cravings.
How much of a daily calorie intake does Bulgur Pilaf (Bulgur Pilavı) provide?
One serving of Bulgur Pilaf (Bulgur Pilavı) (180 g) has about 216 kcal — roughly 11% of an average 2,000-calorie daily intake.
What is the macronutrient breakdown of Bulgur Pilaf (Bulgur Pilavı)?
In 100 g of Bulgur Pilaf (Bulgur Pilavı), the energy split is roughly 86% carbs, 10% protein and 4% fat.
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