Bulgar wheat

Grain

Item Rating: 83/100

1 serving (100 grams) contains 342 calories, 12.3 grams of protein, 1.3 grams of fat, and 76.9 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		684
% Daily Value*
Total Fat		2.6 g	3%
	Saturated Fat	0.4 g	2%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		34 mg	1%
Total Carbohydrates		153.8 g	55%
	Dietary Fiber	25 g	89%
	Sugars	0.8 g
protein		24.6 g	49%
Vitamin D		0 mcg	0%
Calcium		70 mg	5%
Iron		5 mg	27%
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: 23 cal (3.2%)

Protein: 98 cal (13.4%)

Carbs: 615 cal (83.5%)

About Bulgar wheat

Bulgar wheat is a whole grain made by parboiling, drying, and cracking wheat kernels, commonly originating from Middle Eastern cuisine. It is a staple ingredient in dishes like tabbouleh and pilafs. With a nutty flavor and chewy texture, bulgar wheat is a versatile food that pairs well in salads, soups, and as a side dish. It is nutritionally dense, offering a high amount of complex carbohydrates, fiber (4.5g per 100g cooked), and plant-based protein (3.1g per 100g cooked). Additionally, it contains essential minerals like manganese, magnesium, and iron, as well as small amounts of B vitamins, supporting energy metabolism. Low in fat and cholesterol-free, bulgar wheat is a nutritious, low-calorie base for various recipes.

Health Benefits

• Supports digestive health due to its high fiber content (4.5g per 100g cooked), aiding in bowel regularity and gut health.
• Rich in manganese (21% of the daily value per 100g cooked), which supports enzyme function, bone health, and antioxidant defense.
• Contains magnesium (8% of the daily value per 100g cooked), important for muscle and nerve function, energy production, and bone maintenance.

Dietary Considerations

Allergens: Contains wheat

Suitable for: Vegetarian, vegan, low-fat

Not suitable for: Gluten-free, low-carb, paleo

Selection and Storage

Store bulgar wheat in an airtight container in a cool, dry place for up to 6 months. Cooked bulgar wheat can be refrigerated in a sealed container for up to 4-5 days.

Common Questions About Bulgar wheat Nutrition

Is bulgur wheat high in protein?

Bulgur wheat is a moderate source of protein, containing about 3.1 grams of protein per 1/2 cup cooked (91 grams). While it is not as high in protein as legumes or animal products, it contributes to daily protein needs, especially in vegetarian or plant-based diets.

Can I eat bulgur wheat on a keto or low-carb diet?

Bulgur wheat is not suitable for a keto or strict low-carb diet as it is relatively high in carbohydrates, with around 17 grams of carbs per 1/2 cup cooked. However, it can fit into more liberal, balanced diets focused on whole grains and fiber.

What are the health benefits of eating bulgur wheat?

Bulgur wheat is high in dietary fiber, with 4 grams per 1/2 cup cooked, which supports digestive health and promotes a feeling of fullness. It is also a good source of manganese, magnesium, and B vitamins, which support energy production and overall cellular health. However, individuals with wheat allergies or gluten intolerance should avoid it.

How much bulgur wheat should I eat per serving?

A standard serving size of cooked bulgur wheat is about 1/2 cup, which provides around 76 calories, 4 grams of fiber, and various essential nutrients. This portion can be adjusted based on dietary needs, and it is suitable as a side dish, salad base, or part of a main meal.

How does bulgur wheat compare to quinoa?

Bulgur wheat and quinoa are both healthy grain options, but they differ in nutrition. Bulgur has slightly fewer calories at 76 per 1/2 cup cooked compared to quinoa’s 111 calories. Quinoa is higher in protein (4 grams per 1/2 cup) and is a complete protein, containing all essential amino acids. Bulgur is a better fit for fiber content, offering 4 grams per serving compared to quinoa's 2.6 grams. Quinoa is also gluten-free, making it a better choice for those with gluten intolerance.

Data Sources & Scientific References