Bulghur

Grain

Item Rating: 83/100

1 serving (182 grams) contains 622 calories, 22.4 grams of protein, 2.4 grams of fat, and 138.3 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		152 g	55%
	Dietary Fiber	36.6 g	130%
	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 (13.5%)

Carbs: 608 cal (83.3%)

About Bulghur

Bulghur, also spelled bulgur, is a whole grain made from cracked, partially cooked wheat, commonly used in Middle Eastern and Mediterranean cuisines. Known for its mild, nutty flavor and chewy texture, it serves as a foundational ingredient in dishes like tabbouleh, pilafs, and soups. Bulghur is exceptionally nutrient-dense, providing 342 calories per 100 grams, along with 12.3 grams of protein, 18.3 grams of fiber, and 76 grams of carbohydrates. Additionally, it contains important minerals like iron and calcium, but lacks significant amounts of fat, vitamin C, or vitamin D. Its high fiber and protein content make it popular among health-conscious eaters and those seeking plant-based food options. As a minimally processed grain, bulghur retains more nutrients than refined grains, making it a wholesome choice for balanced meals.

Health Benefits

• Promotes digestive health due to its high fiber content (18.3 g per 100 g), aiding in regular bowel movements.
• Supports sustained energy because of its complex carbohydrates (76 g per 100 g), ideal for long-lasting satiety.
• Aids in muscle repair and growth with 12.3 g of plant-based protein per 100 g.
• Provides essential minerals like iron (2.5 mg per 100 g) which help prevent anemia and support oxygen transport in the blood.
• Strengthens bones with calcium (35 mg per 100 g), contributing to overall skeletal health.

Dietary Considerations

Allergens: Contains wheat (gluten)

Suitable for: Vegetarian, vegan, mediterranean diet, low-fat diet

Not suitable for: Gluten-free diet, low-carb diet, very-low-calorie diets

Selection and Storage

Store bulghur in an airtight container in a cool, dry place for up to 6 months. Cooked bulghur can be refrigerated for up to 5 days or frozen for long-term storage.

Common Questions About Bulghur Nutrition

Is bulghur high in protein?

Bulghur contains a moderate amount of protein with about 12.3 grams per 100-gram serving. It’s not as high as animal-based proteins or lentils, but it’s a great source of plant-based protein for vegetarians and vegans.

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

Bulghur is not suitable for a keto or strict low-carb diet as it contains 76 grams of carbohydrates per 100 grams. It is better suited for moderate or high-carb diets focused on whole grains.

What are the health benefits of eating bulghur?

Bulghur is rich in dietary fiber, containing 18.3 grams per 100-gram serving, which supports digestive health and can help lower cholesterol. It also provides essential vitamins and minerals such as B vitamins and magnesium.

How much bulghur should I eat per serving?

A standard serving of cooked bulghur is approximately 1 cup, which is about 160 calories. This provides a balanced amount of carbs and is sufficient as a side dish or base for a meal.

How does bulghur compare to quinoa?

Bulghur has more fiber (18.3g vs. 2.8g per 100g) but less protein compared to quinoa (12.3g vs. 14.1g per 100g). It is also quicker to cook and has a slightly nutty flavor, making it an easier choice for fast meals.

Data Sources & Scientific References