Know what’s on your plate
Bulgur
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 83 kcal —
- Protein 3.1 g 6%
- Carbohydrate 14 g 5%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 4.5 g 16%
- Sugars 0.1 g —
- Sodium 5 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.01 mg 0%
- Vitamin K 0.5 µg 0%
- Thiamin (B1) 0.06 mg 5%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 1 mg 6%
- Pantothenic acid (B5) 0.34 mg 7%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 18 µg 5%
- Vitamin B12 0 µg 0%
- Choline 6.9 mg 1%
Minerals
- Calcium 10 mg 1%
- Iron 0.96 mg 5%
- Magnesium 32 mg 8%
- Phosphorus 40 mg 3%
- Potassium 68 mg 1%
- Zinc 0.57 mg 5%
- Copper 0.08 mg 8%
- Manganese 0.61 mg 26%
- Selenium 0.6 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 83 | 3.1 g | 14 g | 0.2 g |
| 1 × cup | 182 g | 151 | 5.6 g | 26 g | 0.4 g |
| 1 × tbsp | 8.4 g | 7 | 0.3 g | 1.2 g | 0 g |
| 2 × cup | 364 g | 302 | 11 g | 51 g | 0.9 g |
| ½ × cup | 91 g | 76 | 2.8 g | 13 g | 0.2 g |
| 3 × cup | 546 g | 453 | 17 g | 77 g | 1.3 g |
| 4 × cup | 728 g | 604 | 22 g | 103 g | 1.7 g |
Similar foods
- Bulgur wheatraw352 kcal / 100 g
- Wheat bulgur342 kcal / 100 g
- Wholegrain bulgurboiled w/o salt113 kcal / 100 g
- Bulgur saladwith olive oil, unsalted79 kcal / 100 g
- Bulgur taboulehwith bulgur, with salt77 kcal / 100 g
- Speltcooked127 kcal / 100 g
- Couscouscooked112 kcal / 100 g
- Ground wheatboiled55 kcal / 100 g
- Wheat coarse mealcoarse, boiled50 kcal / 100 g
- Buckwheat groatsroasted, cooked92 kcal / 100 g
Questions about Bulgur
What is bulgur, and is it the same as cracked wheat?
Bulgur is wheat that has been parboiled, dried and cracked, so it cooks faster than ordinary cracked wheat. It is sold in different grind sizes, from fine to coarse.
Do you need to cook bulgur before adding it to a salad?
Fine bulgur can be soaked rather than boiled: cover it with boiling water, leave for about 10–15 minutes, then drain any excess and fluff with a fork. It is a classic base for tabbouleh, with parsley, mint, tomato, lemon and olive oil.
How do you cook coarse bulgur so it stays fluffy?
Simmer coarse bulgur in lightly salted water or stock until tender, usually around 12–15 minutes, then leave it covered for 5 minutes and fluff with a fork. Use the liquid amount on the packet, as coarse grades absorb more than fine ones.
How should you store cooked bulgur?
Cool it promptly, transfer it to a covered container and refrigerate; use within 3–4 days. Spread it out to cool faster, and reheat until steaming hot.
Which bulgur should you buy for tabbouleh or pilaf?
Choose fine bulgur for tabbouleh, where it softens by soaking and blends with the herbs. Medium or coarse bulgur holds its shape better in pilaf, soups and hearty bowls.
What can you use instead of bulgur?
For a similar grainy texture in pilaf or a salad, use couscous or quinoa; cook each according to its own instructions. For tabbouleh, finely chopped cauliflower can replace the bulgur, though the result will be less chewy.
Can you eat bulgur if you need to avoid gluten?
No. Bulgur is made from wheat and contains gluten, so choose a naturally gluten-free grain such as quinoa or buckwheat instead.
Source: USDA FoodData Central 170287 · per 100 g · carbohydrate per EU label, fibre excluded
