If you’re looking for a hearty, nutritious, and quick-cooking whole grain, bulgur deserves a top spot in your pantry. Often used in Mediterranean and Middle Eastern cuisine, this nutty, chewy grain is more than just delicious—it’s packed with nutritional value.
In this post, we’ll explore bulgur nutrition facts, calories, and the many health benefits of bulgur. We’ll also answer commonly asked questions like “Is bulgur good for weight loss?” and “Is bulgur healthier than rice?”
What is Bulgur?
Bulgur is a whole grain made from cracked wheat—usually durum wheat—that has been parboiled (partially cooked), dried, and ground into different sizes. This minimal processing retains most of the grain’s nutrients and makes it quick to cook, often ready in under 15 minutes.
Bulgur Nutrition Facts (Per 100g, Cooked)
Let’s break down the essential bulgur nutrition facts so you can see why it’s such a smart choice for your diet:
- Calories: 83 kcal
- Carbohydrates: 18.6g
- Protein: 3.1g
- Fat: 0.2g
- Fiber: 4.5g
- Calcium: 9 mg
- Iron: 1.1 mg
- Magnesium: 32 mg
- Potassium: 68 mg
Nutritional Highlights:
✅ Low in calories
✅ High in fiber
✅ Good plant-based protein source
✅ Contains essential minerals like iron and magnesium
What is the Health Benefit of Bulgur?
Bulgur is a nutritional powerhouse that delivers several key health benefits:
🫀 1. Supports Heart Health
Bulgur is high in dietary fiber, especially soluble fiber, which helps reduce LDL (bad) cholesterol levels. Eating more fiber-rich foods like bulgur is associated with a lower risk of heart disease.
🧠 2. Boosts Digestive Health
The fiber in bulgur also promotes healthy digestion by encouraging regular bowel movements and feeding beneficial gut bacteria.
⚖️ 3. Helps With Weight Management
Despite being a carbohydrate, bulgur is low in calories and high in fiber, making it a great food for satiety. It keeps you feeling full longer, which may help reduce overall calorie intake.
🍚 4. Great Alternative to White Rice
If you’re looking to make healthier swaps in your meals, bulgur is a fantastic alternative to white rice due to its lower glycemic index and higher fiber content.
💪 5. Provides Plant-Based Protein
For vegetarians or those reducing meat consumption, bulgur offers 3 grams of plant-based protein per 100 grams cooked—great for muscle maintenance and energy.
Is Bulgur High in Calories?
Not at all. In fact, bulgur is relatively low in calories. One cup of cooked bulgur contains about 150 calories, which is much lower than many other grains. Its low-calorie profile makes it ideal for balanced diets and weight-conscious meal plans.
Is It OK to Eat Bulgur Every Day?
Yes! Eating bulgur every day is safe and beneficial for most people. Thanks to its impressive nutrient profile and versatility, it can be part of your daily meals—whether in salads, soups, pilafs, or as a rice substitute. Just be sure to balance it with a variety of other whole grains, fruits, and proteins for optimal nutrition.
Is Bulgur Healthier Than Rice?
Yes, bulgur is generally healthier than white rice. Here’s why:
| Nutrient (per 100g cooked) | Bulgur | White Rice |
|---|---|---|
| Calories | 83 | 130 |
| Fiber | 4.5g | 0.4g |
| Protein | 3.1g | 2.4g |
| Glycemic Index | Low | High |
Bulgur has more fiber and micronutrients, fewer calories, and a lower glycemic index, making it a better choice for blood sugar control and overall health.
Is Bulgur OK for Weight Loss?
Absolutely! Bulgur is an excellent choice for weight loss. Its high fiber and protein content help curb hunger, while the low calorie count allows you to enjoy satisfying meals without overeating. Pair it with vegetables, lean proteins, and healthy fats for a balanced, fat-burning dish.
How to Use Bulgur in Your Meals
Here are a few easy ways to add bulgur into your diet:
- 🥗 Tabbouleh Salad – A refreshing mix of bulgur, parsley, mint, lemon juice, and tomatoes
- 🍲 Soups & Stews – Add to lentil or vegetable soup for a hearty twist
- 🍛 Bulgur Pilaf – Cook with broth, onions, and spices for a savory side dish
- 🌯 Wrap Filling – Mix with chickpeas or chicken for a nutritious burrito or wrap
Final Thoughts on Bulgur
Bulgur may be a humble grain, but it packs a punch when it comes to nutrition, low calories, and health benefits. It’s affordable, versatile, quick to prepare, and fits beautifully into a variety of diets—from vegetarian to heart-healthy plans.
Whether you’re aiming to lose weight, eat cleaner, or simply explore new healthy grains, bulgur is a smart and satisfying choice. Add it to your pantry—you won’t regret it.
People Also Ask (PAA):
- What is the health benefit of bulgur?
Bulgur supports heart health, digestion, weight management, and offers plant-based protein and fiber. - Is bulgur high in calories?
No, bulgur is low in calories—about 83 kcal per 100g cooked—making it great for weight-conscious diets. - Is it OK to eat bulgur everyday?
Yes, it’s perfectly fine to eat bulgur daily as part of a balanced diet. - Is bulgur healthier than rice?
Yes, bulgur has more fiber, fewer calories, and a lower glycemic index than white rice. - Is bulgur ok for weight loss?
Absolutely. It’s low in calories, high in fiber, and promotes fullness—ideal for losing weight.