NutriSeek

Grains

Bulgur

Overview

Why eat bulgur?

Bulgur is a quick-cooking whole wheat that delivers a lot of fiber and minerals for very few calories. A cooked cup brings about 151 calories, 8 g of fiber and nearly 6 g of protein, making it a filling base for grain salads, pilafs and soups.

Good to know: Bulgur is made from wheat, so it contains gluten and is not suitable for anyone with celiac disease or gluten sensitivity.

  1. High in fiber

    One cooked cup supplies 8.2 g of fiber, 29% of the Daily Value, which supports regular digestion and is linked to steadier blood sugar after meals.

  2. Light on calories

    At 83 kcal per 100 g, bulgur is less energy-dense than many grains, so generous portions stay satisfying without crowding out the rest of the plate.

  3. Minerals from whole grain

    A cup provides 58 mg of magnesium (14% DV) plus copper and iron, minerals involved in energy metabolism, nerve function and oxygen transport.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in bulgur?

Calories

83kcal

Protein

3.1g

Carbs

19g

Fat

0.24g

Fiber

4.5g

Sugars

0.1g

Minerals

  • Calcium10 mg1%
  • Iron0.96 mg5%
  • Magnesium32 mg8%
  • Phosphorus40 mg3%
  • Potassium68 mg1%
  • Sodium5 mg0%
  • Zinc0.57 mg5%
  • Copper0.07 mg8%
  • Selenium0.6 µg1%

Vitamins

  • Vitamin E0.01 mg0%
  • Vitamin K0.5 µg0%
  • Thiamin (B1)0.06 mg5%
  • Riboflavin (B2)0.03 mg2%
  • Niacin (B3)1 mg6%
  • Vitamin B60.08 mg5%
  • Folate18 µg5%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

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Questions about bulgur

What are the health benefits of bulgur?How much bulgur should I eat per day?

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Source: USDA FoodData Central, “Bulgur, cooked” (SR Legacy, FDC ID 170287).View the USDA record ↗ (opens in a new tab).