Bulgur, Raw: Nutrition Facts & Cooked Dishes
Bulgur wheat is a nutritious whole grain staple that has sustained Mediterranean and Middle Eastern populations for millennia. This comprehensive guide covers the complete nutritional profile of raw bulgur, plus detailed calorie and protein information for popular cooked bulgur dishes to help you make informed dietary choices.
| Name | Amount | Unit |
| Energy | 342 | kcal |
| Protein | 12 | g |
| Total lipid (fat) | 1.3 | g |
| Carbohydrate, by difference | 76 | g |
| Fiber, total dietary | 18 | g |
| Sugars, total including NLEA | 0.4 | g |
| Calcium, Ca | 30 | mg |
| Iron, Fe | 2.34 | mg |
| Potassium, K | 410 | mg |
| Sodium, Na | 17 | mg |
| Vitamin C, total ascorbic acid | 0 | mg |
| Vitamin A, IU | 0 | IU |
| Fatty acids, total saturated | 0.2 | g |
| Fatty acids, total monounsaturated | 0.2 | g |
| Fatty acids, total polyunsaturated | 0.5 | g |
| Cholesterol | 0 | mg |
The nutrition facts are provided by the United States Department of Agriculture for Bulgur (100 g). www.usda.gov
Cooked Bulgur: Calories & Protein Content
Important Note: When cooked, bulgur absorbs water and expands significantly, typically doubling or tripling in volume. This dilutes the nutrient concentration per cup compared to raw bulgur. The following values are for cooked, prepared bulgur dishes.
Plain Cooked Bulgur
| Serving Size | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| 1 cup (182g) cooked | 151 kcal | 5.6 g | 33.8 g | 8.2 g | 0.4 g |
| ½ cup (91g) cooked | 76 kcal | 2.8 g | 16.9 g | 4.1 g | 0.2 g |
Popular Cooked Bulgur Dishes
Tabbouleh (Traditional Lebanese Salad)
Serving Size: 1 cup (160g)
| Calories | 198 kcal |
| Protein | 3.8 g |
| Carbohydrates | 15.9 g |
| Fat | 14.9 g |
| Fiber | 3.7 g |
Made with bulgur, parsley, tomatoes, mint, olive oil, and lemon juice. Higher fat content due to olive oil dressing.
Bulgur Pilaf (with vegetables)
Serving Size: 1 cup (200g)
| Calories | 220 kcal |
| Protein | 6.5 g |
| Carbohydrates | 38.2 g |
| Fat | 5.8 g |
| Fiber | 7.5 g |
Prepared with bulgur, onions, carrots, peppers, and vegetable broth with oil.
Bulgur Breakfast Bowl (with milk and honey)
Serving Size: 1 cup (245g)
| Calories | 255 kcal |
| Protein | 10.2 g |
| Carbohydrates | 47.5 g |
| Fat | 4.1 g |
| Fiber | 6.8 g |
Cooked bulgur with 2% milk, honey, and cinnamon. Protein increased from dairy content.
Bulgur Stuffed Peppers
Serving Size: 1 stuffed pepper (200g)
| Calories | 185 kcal |
| Protein | 7.8 g |
| Carbohydrates | 28.4 g |
| Fat | 5.2 g |
| Fiber | 6.9 g |
Bulgur mixed with tomatoes, onions, herbs, and stuffed in bell pepper. Baked with olive oil.
Bulgur Buddha Bowl (with chickpeas and tahini)
Serving Size: 1 bowl (350g)
| Calories | 425 kcal |
| Protein | 15.8 g |
| Carbohydrates | 58.2 g |
| Fat | 14.6 g |
| Fiber | 13.5 g |
Cooked bulgur with chickpeas, roasted vegetables, leafy greens, and tahini dressing. Complete protein meal.
Kibbeh (Traditional Lebanese/Syrian dish)
Serving Size: 1 piece (100g)
| Calories | 195 kcal |
| Protein | 12.5 g |
| Carbohydrates | 18.2 g |
| Fat | 7.8 g |
| Fiber | 3.2 g |
Fine bulgur mixed with ground meat, onions, and spices. Baked or fried. Higher protein from meat content.
Bulgur Soup (Turkish Wedding Soup)
Serving Size: 1 bowl (300ml)
| Calories | 142 kcal |
| Protein | 6.2 g |
| Carbohydrates | 22.5 g |
| Fat | 3.1 g |
| Fiber | 4.8 g |
Bulgur cooked in chicken or vegetable broth with lentils, tomatoes, and spices.
Comparison: Raw vs. Cooked Bulgur
| Measurement | Calories | Protein | Fiber |
|---|---|---|---|
| 100g Raw Bulgur | 342 kcal | 12.3 g | 12.5 g |
| 100g Cooked Bulgur | 83 kcal | 3.1 g | 4.5 g |
| 1 Cup (182g) Cooked | 151 kcal | 5.6 g | 8.2 g |
Cooking Ratio: When you cook bulgur, it typically absorbs 2-3 times its weight in water. This means 100g of raw bulgur yields approximately 200-300g of cooked bulgur. Always account for this expansion when calculating portions and nutritional values.
Health Benefits of Bulgur
Weight Management
The high fiber content in bulgur promotes satiety, helping you feel fuller for longer periods. This can naturally reduce calorie intake throughout the day. The low-fat profile and moderate calorie density make bulgur an excellent choice for weight management plans.
Blood Sugar Control
Bulgur has a low to medium glycemic index, meaning it causes a slower, more gradual rise in blood sugar compared to refined grains. The abundant fiber slows digestion and helps prevent blood sugar spikes, making it suitable for people managing diabetes or prediabetes.
Digestive Health
With 12.5g of fiber per 100g raw bulgur, this whole grain supports digestive health by promoting regular bowel movements, feeding beneficial gut bacteria, and potentially reducing the risk of digestive disorders.
Heart Health
The combination of high fiber, low fat, and zero cholesterol makes bulgur heart-friendly. Studies show that whole grain consumption is associated with reduced risk of cardiovascular disease. The magnesium and potassium content also support healthy blood pressure levels.
Protein for Plant-Based Diets
While not a complete protein on its own, bulgur provides substantial plant-based protein. When combined with legumes (like in a bulgur and chickpea bowl), it creates a complete amino acid profile, making it valuable for vegetarian and vegan diets.
Cooking Tips for Maximum Nutrition
Preparation Methods
Soaking Method: Pour boiling water over bulgur (1:2 ratio), cover, and let sit for 15-30 minutes. This preserves more nutrients than boiling.
Boiling Method: Simmer in water or broth for 12-15 minutes. Some B vitamins may leach into cooking liquid, so consider using the liquid in your dish.
Pilaf Method: Sauté bulgur briefly in oil, then add liquid and simmer. Adds flavor while cooking evenly.
Enhancing Nutritional Value
Different Types of Bulgur
Bulgur comes in different grain sizes, each suited for specific dishes:
| Type | Grain Size | Best Uses | Cooking Time |
|---|---|---|---|
| Fine (#1) | Smallest | Tabbouleh, kibbeh, salads | 10-15 min (soaking) |
| Medium (#2) | Medium | Cereals, stuffings, sides | 15-20 min |
| Coarse (#3) | Large | Pilafs, soups, casseroles | 20-25 min |
| Extra Coarse (#4) | Largest | Pilafs, grain bowls | 25-30 min |
Note: All bulgur types have similar nutritional profiles per weight; grain size primarily affects texture and cooking time.
Storage and Shelf Life
Raw Bulgur: Store in an airtight container in a cool, dark place for up to 1 year. For extended shelf life (up to 2 years), store in the refrigerator or freezer.
Cooked Bulgur: Refrigerate in an airtight container for 3-5 days. Can be frozen for up to 3 months. Reheat thoroughly before consuming.
Important Considerations
Gluten Content: Bulgur contains gluten and is not suitable for individuals with celiac disease or non-celiac gluten sensitivity.
Portion Control: While nutritious, bulgur is calorie-dense in its raw form. Stick to recommended serving sizes, especially when managing calorie intake.
Sodium in Prepared Dishes: Many prepared bulgur dishes contain added salt. If managing sodium intake, prepare dishes at home with minimal salt or use herbs and spices for flavor.
Conclusion
Bulgur wheat stands out as a nutritionally dense whole grain offering exceptional fiber, moderate protein, and an impressive array of vitamins and minerals, particularly manganese, magnesium, and B vitamins. With only 342 calories per 100g in its raw form, it provides substantial nutrition with minimal fat.
When cooked, bulgur’s calorie and protein content becomes more modest due to water absorption, with 1 cup of plain cooked bulgur providing approximately 151 calories and 5.6g of protein. However, when incorporated into complete dishes like tabbouleh, pilafs, or buddha bowls, the overall nutritional profile becomes even more balanced and satisfying.
Whether you’re seeking to manage weight, control blood sugar, support digestive health, or simply incorporate more whole grains into your diet, bulgur offers versatility and nutrition that can enhance any eating pattern. Its quick cooking time and ability to absorb flavors make it an accessible, practical choice for everyday meals.
Remember: For personalized nutritional advice, especially if you have specific health conditions or dietary requirements, consult with a registered dietitian or healthcare provider.
