How healthy is kısır?
Is kısır healthy? Yes, for most people. Kısır scores 60/100 on the HowHealthyIs Score: 100 g provides 153 kcal, 16 mg vitamin C and 3.9 g fiber. Kısır is a spicy bulgur salad with tomato paste, herbs, lemon and olive oil: a vegan side with whole-grain fiber, unlike parsley-heavy tabbouleh where herbs lead. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Kısır ranks higher than 60% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C11%
- Fiber9%
- Magnesium8%
- Vitamin E6%
- Iron6%
- Protein5%
- Vitamin A4%
- Potassium3%
- Calcium2%
Counts against
- Saturated fat3%
- Added sugars0%
- Sodium8%
Raw NRF9.3: 54 minus 11 = 43. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in kısır?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 153 kcal | 230 kcal | |
| Protein | 3.6 g | 5.4 g | 11% |
| Carbohydrates | 20 g | 30 g | 11% |
| Fiber | 3.9 g | 5.8 g | 21% |
| Sugars | 1.3 g | 2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 7.4 g | 11 g | 14% |
| Saturated fat | 1 g | 1.6 g | 8% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 53 µg | 79 µg | 9% |
| Vitamin C | 16 mg | 24 mg | 26% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.4 mg | 2.2 mg | 14% |
| Vitamin K | 133 µg | 200 µg | 166% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 27 µg | 41 µg | 10% |
| Minerals | |||
| Calcium | 33 mg | 49 mg | 4% |
| Iron | 1.7 mg | 2.5 mg | 14% |
| Potassium | 249 mg | 374 mg | 8% |
| Magnesium | 49 mg | 73 mg | 17% |
| Zinc | 0.6 mg | 1 mg | 9% |
| Sodium | 279 mg | 419 mg | 18% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard kısır?
We estimate kısır from this standard recipe (serves 6, about 876 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Pepper paste is modeled as tomato paste with red pepper flakes; pomegranate molasses has no USDA match and is left out.
| Ingredient | Amount |
|---|---|
| Fine bulgur | 200 g |
| Hot water, absorbed | 250 g |
| 2 tbsp tomato paste | 30 g |
| Red pepper flakes | 3 g |
| Spring onions | 60 g |
| Parsley | 60 g |
| Fresh mint | 15 g |
| 1 tomato, diced | 150 g |
| Lemon juice | 40 g |
| Olive oil | 60 g |
| Cumin | 2 g |
| Salt | 6 g |
Why is kısır good for you?
- 200 µg vitamin K in 1 side bowl, 166% of the daily value. Vitamin K contributes to normal blood clotting.
- 24 mg vitamin C in 1 side bowl, 26% of the daily value. Vitamin C contributes to the normal function of the immune system.
- 5.8 g fiber in 1 side bowl, 21% of the daily value. Most adults eat well under the 28 g daily value for fiber.
Good ways to use it
- Tea-time spreads and potlucks
- Wrapping in lettuce leaves
What should you watch out for?
- Pomegranate molasses adds some sugar that is not counted here.
- It is easy to eat large portions at gatherings.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.