Bulgur wheat

Bulgur wheat is a whole grain dish made from cracked, parboiled, and dried wheat berries, typically served as a side or base for salads like tabbouleh. It's a staple in Middle Eastern, Mediterranean, and Armenian cuisines, often prepared with water or broth and seasoned with herbs, lemon, and olive oil.

🍽️ Nutrition at a glance

Bulgur is a high-carbohydrate, low-fat food that provides a good source of plant-based protein and dietary fiber. A typical serving offers around 150-200 calories, along with essential nutrients like manganese, magnesium, and B vitamins.

Nutrition breakdown

Calories	151 kcal
Protein	5.6 g
Carbs	33.8 g
Fat	0.4 g
Fiber	8.2 g
Sugar	0.4 g
Sodium	10 mg
Manganese	1.1 mg
Magnesium	58 mg
Phosphorus	106 mg
Niacin (B3)	2.6 mg
Iron	1.8 mg
Zinc	1.3 mg
Folate	32 mcg
Selenium	2.7 mcg

Per 1 cup cooked (182 g) · estimated, varies by recipe

💡 What's interesting

Culturally, bulgur has been a dietary cornerstone for millennia, valued for its long shelf life and quick cooking time. Nutritionally, its intact bran layer makes it a more nutrient-dense and fiber-rich alternative to refined grains like white rice or couscous.