Bulgar

Grain

Item Rating: 83/100

1 serving (100 grams) contains 342 calories, 12.0 grams of protein, 1.0 grams of fat, and 76.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		684
% Daily Value*
Total Fat		2 g	2%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		34 mg	1%
Total Carbohydrates		152 g	55%
	Dietary Fiber	36 g	128%
	Sugars	1.6 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		70 mg	5%
Iron		3.6 mg	20%
Potassium		820 mg	17%

* 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

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 18 cal (2.5%)

Protein: 96 cal (13.3%)

Carbs: 608 cal (84.2%)

About Bulgar

Bulgur, also known as bulgur wheat, is a whole grain made from cracked wheat kernels that are parboiled and dried. It is commonly used in Middle Eastern and Mediterranean cuisines, appearing in dishes like tabbouleh and pilafs. Nutritionally, bulgur is an excellent source of complex carbohydrates and dietary fiber, providing 342 calories, 12 grams of protein, and 18 grams of fiber per 100 grams. It is also low in fat (1 gram) and contains small amounts of calcium (35 mg) and iron (1.8 mg). Its nutrient-dense profile and quick preparation make it a popular staple for those seeking a healthy and balanced diet.

Health Benefits

• Supports digestive health due to its high fiber content (18 grams per 100 grams), which promotes regularity and gut health.
• Helps maintain energy levels with its complex carbohydrates (76 grams per 100 grams) that provide slow-releasing energy.
• Contains plant-based protein (12 grams per 100 grams), making it a valuable option for vegetarians seeking protein-rich foods.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, vegan, low-fat diets

Not suitable for: Gluten-free diets, low-carb diets, wheat-allergy individuals

Selection and Storage

Store bulgur in an airtight container in a cool, dry place to prevent moisture absorption. Proper storage keeps it fresh for up to 6 months.

Common Questions About Bulgar Nutrition

Is bulgur high in protein?

Bulgur is a moderate source of protein, containing 12 grams of protein per 100 grams. While it isn't as high in protein as some legumes or animal products, it can still contribute to your daily protein intake, especially in plant-based diets.

Can I eat bulgur on a keto diet?

Bulgur is not suitable for a strict keto diet due to its high carbohydrate content. With 76 grams of carbs per 100 grams, it exceeds the carb limits typically recommended for keto plans, which usually allow only 20-50 grams of carbs per day.

What are the health benefits of eating bulgur?

Bulgur is a nutrient-dense whole grain rich in dietary fiber (18 grams per 100 grams), which supports digestion and heart health. It is also low in fat (1 gram per 100 grams) and contains essential minerals like magnesium and iron. Additionally, it helps with blood sugar stability due to its low glycemic index compared to refined grains.

What is a recommended portion size for bulgur?

A typical serving size of bulgur is 1 cup cooked, which is about 150 grams and provides roughly 150 calories, 5.5 grams of protein, 33 grams of carbs, and 8 grams of fiber. This serving size is ideal as part of a balanced meal when paired with vegetables and a protein source.

How does bulgur compare to quinoa nutritionally?

Bulgur and quinoa are both nutritious options, but they have distinct differences. Quinoa offers more protein (14 grams per 100 grams compared to bulgur's 12 grams) and is a complete protein, providing all nine essential amino acids. Bulgur, however, is higher in fiber (18 grams vs. 7 grams) and slightly lower in fat than quinoa. Bulgur also has a more mild, nutty flavor and cooks faster, making it a convenient choice for quick meals.

Data Sources & Scientific References