Calorie guide · Turkish
Bulgur pilafcalories and macros
One serving of Bulgur pilaf has about 290 kcal, with 8 g protein, 50 g carbohydrates and 7 g fat. That is roughly 11% of calories from protein, 68% from carbs and 21% from fat.
Where the calories come from
- Protein8 g11%
- Carbs50 g68%
- Fat7 g21%
Bulgur pilavı is about 80 g of bulgur cooked with onion, pepper, tomato paste and a little olive oil. A serving is roughly 290 kcal with 8 g of protein, and according to USDA data cooked bulgur has about ten times the fibre of cooked white rice (4.5 g vs 0.4 g per 100 g), which helps it keep you full.
Nutrition per serving
| Nutrient | Amount | Share of calories |
|---|---|---|
| Calories | 290 kcal | 100% |
| Protein | 8 g | 11% |
| Carbs | 50 g | 68% |
| Fat | 7 g | 21% |
What's in a typical serving
Bulgur cooked with onion, pepper and tomato paste, a filling, fiber-rich vegan side or light main.
- 80g Bulgur
- Onion, Pepper
- Tomato Paste
- Olive Oil
How to make it lighter
- Measure the dry bulgur rather than serving by eye: 80 g dry is one portion and swells to a generous plate once cooked.
- Use a tablespoon of oil or less for the onions and pepper; the tomato paste carries the flavour.
- Turn it into a full meal with yogurt, lentils or grilled chicken, since the pilaf alone is modest in protein.
Lighter alternatives
Frequently asked questions
How many calories are in Bulgur pilaf?
A typical serving of Bulgur pilaf has about 290 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
Is Bulgur pilaf high in protein?
It is moderate. One serving has about 8 g of protein (11% of its calories); pair it with a protein side if you are aiming for a high-protein meal.
Can I eat Bulgur pilaf while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
Values are Sporty catalog estimates per serving, calculated from USDA FoodData Central values for the listed ingredients. Real values vary with recipe, oil and portion size.