Bulgur pilaf

Grain

Item Rating: 75/100

1 serving (150 grams) contains 150 calories, 5.0 grams of protein, 2.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		200
% Daily Value*
Total Fat		2.7 g	3%
	Saturated Fat	0.7 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		400 mg	17%
Total Carbohydrates		40 g	14%
	Dietary Fiber	5.3 g	18%
	Sugars	1.3 g
protein		6.7 g	13%
Vitamin D		0 mcg	0%
Calcium		26.7 mg	2%
Iron		1.3 mg	7%
Potassium		133.3 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 24 cal (11.5%)

Protein: 26 cal (12.7%)

Carbs: 160 cal (75.8%)

About Bulgur pilaf

Bulgur pilaf is a wholesome dish made from bulgur wheat, which is a staple in Middle Eastern and Mediterranean cuisines. Bulgur is a whole grain made by parboiling, drying, and cracking wheat kernels, making it fast-cooking and nutrient-dense. It is high in complex carbohydrates and fiber, while also providing plant-based protein and a variety of vitamins and minerals like manganese, magnesium, and B vitamins. Low in fat and naturally cholesterol-free, it serves as a versatile and nutritious base for pilafs, salads, and side dishes.

Health Benefits

• Bulgur is an excellent source of dietary fiber, with about 4 grams per cup cooked, promoting digestive health and reducing the risk of heart disease.
• Rich in manganese, a key mineral that supports bone health, metabolism, and antioxidant functions.
• Provides B vitamins such as niacin and thiamin, which are vital for energy production and maintaining a healthy nervous system.

Dietary Considerations

Allergens: Contains wheat

Suitable for: Vegetarian, vegan, mediterranean diet

Not suitable for: Gluten-free, low-carb diets, paleo diet

Selection and Storage

Store uncooked bulgur in an airtight container in a cool, dry place for up to a year. Once cooked, refrigerate in a sealed container and consume within 5-7 days.

Common Questions About Bulgur pilaf Nutrition

Is bulgur pilaf high in protein?

Bulgur pilaf contains a moderate amount of protein; a one-cup serving (about 182 grams, cooked) provides approximately 5-6 grams of protein. While it is not as high in protein as legumes or meat, it can still contribute to your daily protein intake, particularly in a vegetarian diet.

Can I eat bulgur pilaf on a keto or low-carb diet?

Bulgur pilaf is not ideal for a keto or strict low-carb diet due to its carbohydrate content. One cup of cooked bulgur contains around 33 grams of carbohydrates. However, it can fit into a more moderate low-carb diet if portion sizes are carefully controlled.

What are the health benefits of bulgur pilaf?

Bulgur pilaf is rich in dietary fiber, providing about 8 grams per cooked cup, which supports healthy digestion and can help with blood sugar regulation. It also contains important vitamins and minerals like manganese, magnesium, and B vitamins. However, if prepared with excessive oil or salt, it may increase calorie or sodium intake.

What is the recommended serving size for bulgur pilaf?

A typical serving size for cooked bulgur pilaf is about one cup or 182 grams, which provides roughly 150 calories. For a balanced meal, pair it with vegetables and a source of protein, such as grilled chicken or chickpeas, depending on your dietary preferences.

How does bulgur pilaf compare to rice in terms of nutrition?

Compared to white rice, bulgur pilaf is higher in fiber and contains more vitamins and minerals per serving. For example, cooked bulgur provides approximately 8 grams of fiber per cup, while white rice offers less than 1 gram. Bulgur also has a lower glycemic index, making it a better choice for stable blood sugar levels.

Data Sources & Scientific References