Bulgur wheat (cooked)
A low-calorie, high-fiber whole grain, and the base of tabbouleh.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Bulgur wheat for gym-goers
Per 100 g, bulgur wheat (cooked) provides 83 kcal, 3.1 g protein, 18.6 g carbohydrate (4.5 g fiber, 0.1 g sugars) and 0.2 g fat (0 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 cup cooked, about 182 g) comes to roughly 151 kcal and 5.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Bulgur wheat
Bulgur is whole wheat that has been parboiled, dried and cracked, shown here cooked. Per 100 g cooked it's the lowest-calorie grain in this category and has the most fiber, more than ten times that of cooked white rice. Since it's pre-cooked, it's quick to make.
In a gym diet
On a cut, bulgur gives you lots of volume and fiber for few calories, so meals feel bigger. The low glycemic index suits meals several hours before training. For bulking it's less calorie-dense, so you may need bigger portions or some olive oil. Wheat protein is incomplete; pair it with legumes, dairy or meat.
Preparation and cooking
Fine bulgur just needs soaking in boiling water for 10 to 15 minutes; coarse bulgur is simmered for around 12 to 15 minutes. It expands to roughly two and a half to three times its dry weight. Tabbouleh recipes often use a lot of olive oil, so measure it. When batch cooking, weigh dry for the most accurate logging.
Buying and storage
Use fine bulgur for salads and coarse for pilafs and stuffing. The ingredient list should simply say bulgur wheat. It keeps several months airtight in a cool, dry cupboard.
Things to watch
Bulgur is wheat and contains gluten, so celiac disease and wheat allergy rule it out. All that fiber may cause bloating if you're not used to it; increase portions gradually.
Meal ideas
- Tabbouleh with bulgur, parsley, tomato, lemon, a little olive oil and grilled chicken.
- Bulgur pilaf with lentils, caramelized onions and a side of Greek yogurt.
- Turkish-style stuffed peppers filled with bulgur, lean ground lamb and herbs.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 3.7 g | #4 of 23 |
| Protein per 100 g | 3.1 g | #14 of 23 |
| Fiber per 100 g | 4.5 g | #4 of 23 |
| Lowest calories per 100 g | 83 kcal | #2 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Buckwheat groats, roasted (cooked)
92 kcal · P 3.4 · C 19.9 · F 0.6
→Pasta, enriched (cooked, unsalted)
158 kcal · P 5.8 · C 30.9 · F 0.9
→Quinoa (cooked)
120 kcal · P 4.4 · C 21.3 · F 1.9
→Bagel, plain, enriched
257 kcal · P 10 · C 50.5 · F 1.6
→Oats, rolled (dry, uncooked)
379 kcal · P 13.2 · C 67.7 · F 6.5
→Whole-wheat pasta (cooked)
149 kcal · P 6 · C 30.1 · F 1.7
Compare Bulgur wheat with Buckwheat groats, roasted (cooked) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in bulgur wheat?
Bulgur wheat (cooked) has about 83 kcal per 100 g, or roughly 151 kcal per 1 cup cooked (182 g).
How much protein is in bulgur wheat?
About 3.1 g of protein per 100 g and 5.6 g per 1 cup cooked. That works out to 3.7 g per 100 kcal, so it's not primarily a protein source.
Is bulgur wheat good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Is bulgur the same as cracked wheat?
Not quite. Both are broken wheat kernels, but bulgur is parboiled before it's dried and cracked, so it cooks much faster. Cracked wheat is raw and needs longer.
Is bulgur a whole grain?
Yes. It's usually made from whole wheat kernels with most of the bran kept, which is why it's so high in fiber, and it counts toward whole-grain intake recommendations.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.