Kısır Calories: Turkish Bulgur Salad Nutrition Facts
Calorie and macro breakdown of kısır (Turkish bulgur salad) from a tested recipe, with portion-size comparisons.
Kısır is a fine-bulgur salad built on tomato paste, pepper paste, olive oil, lemon, and pomegranate molasses, then loaded with herbs and vegetables. Because it's vegetable-heavy and whole-grain-based, it reads as a 'light' dish, but the olive oil and molasses give it real calorie density per gram. This guide uses our tested kısır recipe's actual nutrition data rather than an estimate.
At a Glance
Per our tested Kisir (Turkish Bulgur Salad) recipe, one serving (260g, from a recipe serving 6) is 310 calories, with 8g protein, 48g carbohydrate, 10g fat, and 9g fiber. The fiber count is high thanks to the fine bulgur base plus the herb and vegetable volume, making this one of the more fiber-dense entries in this series.
Why the Number Varies
Olive oil quantity is the main lever — kısır recipes range from a light dressing to a generously oiled version, and oil is calorically dense at roughly 120 calories per tablespoon. Pepper paste and tomato paste concentration also matters, since some brands are packed with added oil. The bulgur-to-vegetable ratio shifts things too: a version heavier on cucumber, scallion, parsley, and mint (closer to a tabbouleh-style balance) will run lighter per gram than a version that's mostly bulgur with vegetables as garnish.
Portion Size: How the Calories Scale
Using our recipe's 310-calorie, 260g serving as the baseline: a small side/mezze portion (100g): approximately 119 calories. A standard side serving (150g): approximately 179 calories. A main-course-sized portion, common when kısır is eaten as a light lunch with lettuce leaves for scooping (260g, the recipe's default): 310 calories. A large double portion (400g): approximately 477 calories.
💡 Tipp: Kısır keeps well and tastes better after a few hours resting — make a full batch and portion it into containers immediately so you have accurate, pre-measured servings for the week.
How Kısır Fits Your Goals
With 9g of fiber and 8g of protein per serving, kısır is genuinely filling for its calorie count and works well in a calorie deficit, especially eaten with lettuce leaves for scooping instead of bread. It is a carb-forward dish (48g per serving from the bulgur) so it doesn't fit a strict keto approach, but the fiber content means it digests more slowly than a plain white-rice or white-bread carb source, giving it a gentler blood sugar profile for diabetic eating patterns. It's a strong plant-based option when paired with a protein source like grilled chicken or a yogurt-based side.
Calculate Your Exact Portion
Kısır is commonly eaten in wildly different portion sizes — a small mezze spoonful versus a full lunch plate. Use our portion calculator to scale this recipe's per-100g nutrition (roughly 119 calories, 3g protein, 18g carbs, 4g fat, 3.5g fiber) to whatever amount you're actually serving yourself.
A Lighter Version, If You Want One
To lighten kısır, cut the olive oil by about a third and rely more on lemon juice and pomegranate molasses for brightness — both add flavor with far fewer calories than oil. Increasing the ratio of cucumber, scallion, and herbs relative to bulgur also dilutes the calorie density while adding volume and crunch, which helps the salad feel more substantial per calorie.
💡 Tipp: Pomegranate molasses is tart and only mildly sweet — an extra spoonful in place of oil adds tang without much calorie cost.
Ausgewählte Rezepte
Häufig gestellte Fragen
How many calories are in kısır?
Our tested recipe puts a 260g main-course-style serving at 310 calories, with 9g of fiber and 8g of protein. A smaller 150g side portion is closer to 179 calories. Olive oil quantity is the biggest factor in how the number shifts between recipes.
Is kısır healthy?
Yes — it's built on whole-grain bulgur, fresh herbs, vegetables, and olive oil, giving it solid fiber, plant protein, and healthy fat content. It's one of the more nutritionally balanced items in Turkish mezze spreads, especially compared to fried or pastry-based mezze dishes.
Is kısır good for weight loss?
Yes, in reasonable portions — its fiber and protein content help with satiety, and eating it with lettuce leaves instead of bread keeps the overall meal calorie count down. Watch the olive oil quantity if you're making it at home, since that's the main variable that can push the calorie count higher.
How many calories are in a cup of kısır?
A cup (roughly 150-160g) of our tested kısır recipe is approximately 185-195 calories. Use our portion calculator for a precise figure based on your exact serving weight.
A full-serving portion of kısır (260g) comes in at 310 calories with a strong 9g of fiber, according to our tested recipe. It's a genuinely nutrient-dense salad when made with a reasonable amount of olive oil, and its fiber and protein content make it more filling than its 'salad' framing might suggest. Portioning it consciously, especially the olive oil, is the main way to keep it calorie-efficient.
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