Bulgur pilaf — cooked: how many calories?

Where do the calories come from?

• Protein 14%
• Carbs 84%
• Fat 2%

Each macro's grams are multiplied by its own calorie value: 4 for protein and carbohydrate, 9 for fat. Fibre sits inside the carbohydrate figure and alcohol is not in the list at all, which is why the three shares add up to exactly one hundred.

What do these numbers mean on the plate?

Bulgur pilaf — cooked carries 0.8 calories per gram: 100 calories come to 120 grams. This is the typical range of cooked home food — as the portion grows the calories grow with it, and both move at the same pace.

A typical portion is 150 g. Because tables are written per 100 grams, counting the portion as 100 grams too is a common mistake; for Bulgur pilaf — cooked that means understating the calories by 33%.

In calories, one portion (150 g · 125 kcal) comes to: 154 g Curd cheese. Curd cheese page

One portion every day adds up to 45,443 calories a year — roughly a 5.9 kg difference. This is a linear estimate and an upper bound: as weight changes, daily needs change with it. Build your own timeline

Most of the weight of cooked grain is water. Confusing dry weight with cooked weight can misstate the calories several times over; the values here are for the cooked state.

Household measure equivalents

A cup measures 200 millilitres, not 200 grams; the grams in the table therefore come from the food's own bulk density rather than from volume. Packing the cup down or chopping more finely shifts the figure by 10-20%. Convert your own measure

How much of the daily reference intake?

The reference values are the figures EU Regulation 1169/2011 gives for an average adult — the %RI column on labels rests on the same numbers. They are not a personal target; the fibre row is not in the regulation, the 25 grams there is EFSA's adequate intake for adults. Work out your own calorie needs

Where does it sit within its group?

It is number 1 of the 8 foods in the Cooked grains and starches group by calories per 100 grams. The group averages 142 kcal; Bulgur pilaf — cooked is 42% below that average.

Bulgur pilaf — cooked is the lowest-calorie food in its group; there is no lighter alternative at the same weight.

How long does it take to burn one portion (150 g)?

• Walking — brisk (5.6 km/h)31 min
• Running — 8 km/h (7:30 min/km)14 min
• Cycling — 16-19 km/h18 min

The times are for someone weighing 70 kilos and use NET burn: the resting calories that would have been spent anyway over the same period are subtracted. The heavier the person, the shorter the time. Calculate with your own weight

Foods with similar calories

• Curd cheese100 g · 81 kcal
• Red wine — dry100 g · 85 kcal
• Banana100 g · 89 kcal
• Tofu100 g · 76 kcal
• Grapes100 g · 69 kcal
• Shrimp — cooked100 g · 99 kcal

Which claims could its label carry?

EU Regulation 1924/2006 ties every label claim to a numeric threshold. Bulgur pilaf — cooked meets 3 of them:

• Fat-free100 g → 0.2 g fat · threshold: at most 0.5 g
• Protein source15% of its calories come from protein · threshold: at least 12%
• Source of fibre100 g → 4.5 g fibre · threshold: at least 3.0 g

A claim on a label rests on that product's OWN laboratory analysis, whereas the numbers here come from average composition tables. The list is therefore not a permit but an estimate of which side of the threshold a product sits on. For drinks, the calorie and fat thresholds are set per 100 millilitres and are lower. Interpret your own label