Burgul

Grain

Item Rating: 83/100

1 serving (100 grams) contains 342 calories, 12.3 grams of protein, 1.3 grams of fat, and 76.0 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 Burgul

Bulgur, often called bulgur wheat, is a whole grain made from cracked and partially pre-cooked wheat kernels. It originates from Middle Eastern cuisine and is a staple in dishes like tabbouleh and kibbeh. This grain is celebrated for its chewy texture and nutty flavor. Nutritionally, bulgur is a high-fiber, low-fat carbohydrate source. A 100-gram serving of bulgur provides approximately 342 calories, 12.3 grams of protein, and 18.3 grams of dietary fiber, making it a filling and nutritious addition to a meal. It's also a good source of iron (2.5 mg per serving) and B vitamins, supporting overall energy production and metabolic health. Its low glycemic index makes it suitable for sustained energy release, particularly helpful for those monitoring blood sugar levels.

Health Benefits

• High dietary fiber (18.3 g per 100 g) supports digestive health and may help lower cholesterol levels.
• Rich in iron (2.5 mg per 100 g), which is essential for oxygen transport and preventing anemia.
• Provides a plant-based protein source (12.3 g per 100 g), contributing to muscle repair and growth.
• Low in fat (1.3 g per 100 g), making it a heart-healthy carbohydrate option.
• Contains B vitamins, such as thiamine and niacin, which aid energy metabolism and brain health.

Dietary Considerations

Allergens: Contains wheat

Suitable for: Vegetarian, vegan, mediterranean diet

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

Selection and Storage

Store bulgur in an airtight container in a cool, dry place for up to six months. Cook it by simmering in water or broth for 10–15 minutes until tender, using a 1:2 grain-to-liquid ratio.

Common Questions About Burgul Nutrition

Is bulgur high in protein?

Bulgur contains 12.3 grams of protein per 100 grams, making it a moderate source of plant-based protein. While not as high as legumes, it can contribute to meeting protein needs, especially for vegetarians and vegans.

Can I eat bulgur on a keto diet?

Bulgur is not suitable for a strict keto diet due to its high carbohydrate content of 76 grams per 100 grams. It is better suited for diets that allow moderate-carb or balanced eating patterns.

What are the health benefits of bulgur?

Bulgur is rich in dietary fiber, providing 18.3 grams per 100 grams, which supports digestive health. It also contains complex carbohydrates, is low in fat (1.3 grams), and is a good source of vitamins and minerals like manganese and magnesium.

What is the recommended portion size for bulgur?

A typical serving size for bulgur is around ½ cup of cooked bulgur, which contains approximately 75-100 calories. This portion is a good balance for most diets and allows room for other ingredients in a meal.

How does bulgur compare to quinoa?

Bulgur and quinoa are both nutritious, but bulgur has more fiber (18.3 grams vs. 2.8 grams per 100 grams) and fewer calories. However, quinoa is higher in protein (14 grams per 100 grams) and is a complete protein, making it better suited for those seeking a higher-protein option.

Data Sources & Scientific References