Know what’s on your plate
Bulgur wheat
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 352 kcal —
- Protein 11 g 21%
- Carbohydrate 78 g 28%
- Fat 2 g 3%
- Saturated fat 0.3 g 1%
- Fibre 6.7 g 24%
- Sugars 1.1 g —
- Sodium 5 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 0.42 mg 3%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.25 mg 21%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 4.8 mg 30%
- Pantothenic acid (B5) 0.74 mg 15%
- Vitamin B6 0.25 mg 15%
- Biotin (B7) 5.4 µg 18%
- Folate (B9) 27 µg 7%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 29 mg 2%
- Iron 2 mg 11%
- Magnesium 85 mg 20%
- Phosphorus 282 mg 23%
- Potassium 355 mg 8%
- Zinc 2.1 mg 19%
- Copper 0.46 mg 51%
- Manganese 1.6 mg 68%
- Selenium 3 µg 5%
- Iodine 2.7 µg 2%
Similar foods
- Bulgurdry342 kcal / 100 g
- Wheat bulgur342 kcal / 100 g
- Ground wheatraw348 kcal / 100 g
- Wholegrain bulgurboiled w/o salt113 kcal / 100 g
- Whole wheatraw313 kcal / 100 g
- Wholewheatpre-cooked, raw359 kcal / 100 g
- Wheat coarse mealcoarse331 kcal / 100 g
- Wholewheat durum wheatraw342 kcal / 100 g
- Durum wheat semolinaraw350 kcal / 100 g
- Buckwheat groatsraw353 kcal / 100 g
Questions about Bulgur wheat
What is bulgur wheat, and how is it made?
Bulgur is wheat grain that is partly cooked, dried and cracked into pieces. Unlike raw cracked wheat, it is usually ready to eat after soaking or a short simmer.
How do you cook bulgur wheat so it stays fluffy?
For fine bulgur, pour over an equal volume of boiling water, cover and leave for about 10 minutes, then fluff with a fork. Simmer coarse bulgur in roughly twice its volume of water for 12–15 minutes, then drain any excess.
Do you need to rinse bulgur before cooking?
Usually not: bulgur is pre-cooked during processing, so it can go straight into the pan or a bowl for soaking. If it is dusty, rinse it briefly in a fine sieve and drain well.
Which dishes are made with bulgur wheat?
It is the base of tabbouleh, where fine bulgur is softened and mixed with parsley, mint, tomato and lemon. Coarser bulgur is also used in pilaf, soups and stuffed vegetables.
What can you use instead of bulgur wheat?
Use couscous for a similarly quick, light side, or cracked wheat for a chewier result; cook cracked wheat until tender. Quinoa can stand in for bulgur in salads, though its flavour and texture are different.
How should you store bulgur wheat?
Keep uncooked bulgur in an airtight container in a cool, dry cupboard, away from sunlight and strong-smelling foods. Refrigerate cooked bulgur promptly in a covered container and use it within three to four days.
Does bulgur wheat contain gluten?
Yes. Bulgur is made from wheat, so it is not suitable for people who need to avoid gluten.
Is bulgur wheat a good source of fibre?
Bulgur provides 6.7 g of fibre per 100 g dry. A cooked serving weighs more because it absorbs water, so its fibre per 100 g is lower.
Source: CoFID (UK) 11-904 · per 100 g · carbohydrate per EU label, fibre excluded
