Know what’s on your plate
Bulgur
Calories & nutrition facts
dry
Nutrition facts
Per 100 g% DV- Calories 342 kcal —
- Protein 12 g 25%
- Carbohydrate 63 g 23%
- Fat 1.3 g 2%
- Saturated fat 0.2 g 1%
- Fibre 13 g 45%
- Sugars 0.4 g —
- Sodium 17 mg 1%
- 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 0.06 mg 0%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.23 mg 19%
- Riboflavin (B2) 0.12 mg 9%
- Niacin (B3) 5.1 mg 32%
- Pantothenic acid (B5) 1 mg 21%
- Vitamin B6 0.34 mg 20%
- Folate (B9) 27 µg 7%
- Vitamin B12 0 µg 0%
- Choline 28.1 mg 5%
Minerals
- Calcium 35 mg 3%
- Iron 2.5 mg 14%
- Magnesium 164 mg 39%
- Phosphorus 300 mg 24%
- Potassium 410 mg 9%
- Zinc 1.9 mg 18%
- Copper 0.34 mg 37%
- Manganese 3 mg 133%
- Selenium 2.3 µg 4%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 342 | 12 g | 63 g | 1.3 g |
| 1 × cup | 140 g | 479 | 17 g | 89 g | 1.9 g |
| 2 × cup | 280 g | 958 | 34 g | 177 g | 3.7 g |
| ½ × cup | 70 g | 239 | 8.6 g | 44 g | 0.9 g |
| 3 × cup | 420 g | 1436 | 52 g | 266 g | 5.6 g |
| 4 × cup | 560 g | 1915 | 69 g | 355 g | 7.4 g |
Similar foods
Questions about Bulgur
What is bulgur, and how is it made?
Bulgur is wheat that has been parboiled, dried and cracked into grains. Because it is partly cooked before packaging, it usually needs less cooking than raw cracked wheat.
How do you cook bulgur so it stays fluffy?
For fine bulgur, pour over an equal volume of boiling water or stock, cover and leave for about 10 minutes, then fluff with a fork. Coarser grains need simmering: follow the packet’s water ratio and cook until tender, usually around 12–15 minutes.
Can you eat bulgur without cooking it?
Fine bulgur can be softened by soaking rather than boiling: cover it with boiling water, leave for about 10 minutes and drain any excess. For dishes such as tabbouleh, cool it before mixing with herbs, tomato, lemon juice and olive oil.
What can you make with bulgur?
Use it in tabbouleh, Turkish kısır, pilafs and soups, or serve it instead of rice alongside roasted vegetables, pulses or grilled meat. For a quick pilaf, toast the grains briefly in oil with onion before adding stock.
Can you use bulgur instead of couscous?
Yes, especially in salads or as a side dish, but bulgur has a chewier, nuttier grain and couscous is finer and softer. Fine bulgur can be soaked like couscous; coarse bulgur generally needs simmering.
How should you store bulgur?
Keep uncooked bulgur in an airtight container in a cool, dry cupboard, where it will keep well for months. Refrigerate cooked bulgur promptly in a covered container and use it within three to four days.
Does bulgur contain gluten?
Yes. Bulgur is made from wheat, so it contains gluten and is not suitable for people who need to avoid it. Buckwheat or quinoa can replace it in many salads and side dishes, though the texture will differ.
Is bulgur high in fibre?
Yes. A 100 g portion provides 13 g of fibre, and bulgur is also a source of magnesium, with 164 mg per 100 g.
Source: USDA FoodData Central 170688 · per 100 g · carbohydrate per EU label, fibre excluded
