Bulgur, no added fat
Common food
Photo: Wikipedia
Bulgur is a quick-cooking, pre-cooked cracked wheat with a satisfyingly chewy texture and a mild, nutty flavor. Its light, fluffy grains are a staple in Middle Eastern and Mediterranean kitchens, prized for being a high-fiber, low-fat base. With nearly 5 grams of fiber per 100g, it offers a substantial, gut-friendly boost to any meal.
Calorie split: 14% protein · 84% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love bulgur for its delightful, toothsome texture that holds up beautifully in salads and pilafs. Its subtle, earthy flavor acts as a perfect canvas, absorbing dressings and spices while adding a comforting, wholesome element to dishes.
⚠️ Watch-outs & how to enjoy it better
As a wheat product, bulgur contains gluten and is unsuitable for those with celiac disease or gluten sensitivity. Its high fiber content can cause digestive discomfort (bloating, gas) if introduced too quickly; start with small portions and drink plenty of water. For blood sugar management, pair it with protein (like chickpeas or yogurt) and healthy fats (like olive oil) to slow carbohydrate absorption.
Key benefits
- Excellent source of dietary fiber (4.5g per 100g)
- Very low in fat (0.24g per 100g)
- Provides plant-based protein (3.06g per 100g)
- Quick-cooking and convenient whole grain
- Naturally low in sugar
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Bulgur is one of the oldest processed foods in human history, with evidence of its use dating back to the ancient Hittites in Anatolia over 4,000 years ago.
Full nutrition (USDA data · scales with serving)
| Water | 77.3 g |
| Energy | 83.0 kcal |
| Protein | 3.1 g |
| Total lipid (fat) | 0.24 g |
| Carbohydrate, by difference | 18.5 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 | 219 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.99 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 |
| 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 |
| 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) | 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)
Estimated from Bulgur, cooked — USDA does not publish this profile for Bulgur.
| 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
What is the difference between bulgur and cracked wheat?
Bulgur is pre-cooked (parboiled), dried, and cracked, which is why it cooks so quickly (often just needing a soak). Cracked wheat is raw, uncooked wheat berry that has been mechanically cracked, requiring a longer cooking time similar to other whole grains.
How do I store bulgur?
Store dry bulgur in an airtight container in a cool, dark pantry for up to a year. Cooked bulgur should be refrigerated in an airtight container and consumed within 3-5 days.
Is bulgur gluten-free?
No. Bulgur is made from wheat and therefore contains gluten. It is not safe for individuals with celiac disease, gluten intolerance, or wheat allergies.
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: 3.22 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.