Bulgur, cooked
Whole food · Cereal Grains and Pasta
Photo: Wikipedia
Bulgur is a whole grain made from cracked, parboiled, and dried wheat berries, prized for its nutty flavor and pleasantly chewy, slightly fluffy texture. It is a nutritional powerhouse, offering a remarkable 4.5g of fiber per 100g while being exceptionally low in fat. This ancient grain provides a satisfying, energy-sustaining base for a wide array of dishes.
Calorie split: 14% protein · 84% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love bulgur for its unique, nutty taste and versatile texture that absorbs flavors beautifully. It's a cultural staple in Middle Eastern and Mediterranean cuisines, forming the heart of iconic dishes like tabbouleh and kibbeh.
⚠️ Watch-outs & how to enjoy it better
As a wheat product, it contains gluten and is unsuitable for those with celiac disease or gluten sensitivity. Its high fiber content can cause digestive discomfort if introduced too quickly. To mitigate, start with small portions, drink plenty of water, and pair it with a source of protein or healthy fat to help manage blood sugar response.
Key benefits
- High in dietary fiber for digestive health.
- Excellent source of plant-based protein.
- Low in fat and naturally cholesterol-free.
- Provides sustained energy from complex carbohydrates.
- Rich in essential minerals like manganese and magnesium.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Bulgur is one of the oldest processed foods, with evidence of its use dating back to ancient Mesopotamia over 4,000 years ago.
Full nutrition (USDA data · scales with serving)
| Water | 77.8 g |
| Energy | 83.0 kcal |
| Energy | 347 kj |
| Protein | 3.1 g |
| Total lipid (fat) | 0.24 g |
| Ash | 0.34 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 4.5 g |
| Total Sugars | 0.10 g |
| Calcium, Ca | 10.0 mg |
| Iron, Fe | 0.96 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 40.0 mg |
| Potassium, K | 68.0 mg |
| Sodium, Na | 5.0 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.61 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 1.0 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 18.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 18.0 ug |
| Choline, total | 6.9 mg |
| Betaine | 83.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 54.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.10 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.09 g |
| Isoleucine | 0.11 g |
| Leucine | 0.21 g |
| Lysine | 0.09 g |
| Methionine | 0.05 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.14 g |
| Tyrosine | 0.09 g |
| Valine | 0.14 g |
| Arginine | 0.14 g |
| Histidine | 0.07 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.16 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.12 g |
| Proline | 0.32 g |
| Serine | 0.14 g |
FAQ
Is bulgur the same as cracked wheat?
Not exactly. Bulgur is made from whole wheat berries that have been parboiled, dried, and cracked. Cracked wheat is simply raw wheat berries that have been cracked, without the parboiling step, which means it requires longer cooking.
How do I cook bulgur?
For a quick method, combine 1 part bulgur with 2 parts water or broth, bring to a boil, then cover and simmer for 10-15 minutes until tender. For a no-cook method, soak fine bulgur in hot water for 20-30 minutes, then drain.
Is bulgur gluten-free?
No, bulgur is made from wheat and contains gluten. It is not suitable for individuals with celiac disease or non-celiac gluten sensitivity.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.83 kcal/g · 15% calories from protein · 4.5 g fiber · 0.1 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.