How Many Calories in Bulgur? Nutrition Facts & Macros
182 g (1 cup cooked) of bulgur has 151 calories
Protein 5.6g · Carbs 33.8g · Fat 0.4g
Bulgur is a whole grain made from parboiled and cracked durum wheat, a staple of Middle Eastern and Mediterranean cuisine for thousands of years. Per 100 g cooked, it provides just 83 calories with 18.58 g of carbohydrates, 3.08 g of protein, and an ultra-low 0.24 g of fat — making it one of the leanest cooked grains available. Bulgur stands out for its exceptionally high fiber content at 4.5 g per 100 g cooked, surpassing rice, quinoa, and couscous. With very low sodium (5 mg) and zero cholesterol, it is an excellent foundation for heart-healthy meals. Because the wheat is parboiled before cracking, bulgur cooks in just 10–15 minutes — faster than any other whole grain — by simply soaking in boiling water. It is the key ingredient in tabbouleh, kibbeh, and pilafs.
347 kJ · per 100g
Calorie Calculator: Bulgur
182 g Bulgur contains 151 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (182 g) | 151 kcal | 5.6g | 33.8g | 0.4g |
| 1/2 cup cooked (91 g) | 76 kcal | 2.8g | 16.9g | 0.2g |
| 100 grams | 83 kcal | 3.1g | 18.6g | 0.2g |
| 1 cup dry (140 g) | 116 kcal | 4.3g | 26g | 0.3g |
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Bulgur — Nutrition Facts
| Bulgur | per 100g |
|---|---|
| Calories | 83 kcal |
| Protein | 3.08 g |
| Fat | 0.24 g |
| Carbs | 18.58 g |
| Fiber | 4.5 g |
| Sugar | 0 g |
| Sodium | 5 mg |
Source: USDA FoodData Central (FDC ID: 170287) · Data verified April 2026
Variations
Fine bulgur (#1)
83 kcal per 100 g (cooked). The finest grind, ideal for tabbouleh and kibbeh. Soaks in boiling water in just 5–7 minutes — no cooking needed. 3.08 g protein, 0.24 g fat, 18.58 g carbs, 4.5 g fiber. USDA 170287. Light and fluffy texture when prepared. The traditional choice for cold salads and Middle Eastern appetizers.
Medium bulgur (#2)
83 kcal per 100 g (cooked). The most versatile grind, suitable for pilafs, grain bowls, stuffed vegetables, and side dishes. Soaks in 10–12 minutes or simmers in 10 minutes. Same nutrition as fine bulgur. Slightly chewier texture than fine, with individual grains clearly visible. The best all-around choice for everyday cooking.
Coarse bulgur (#3-4)
83 kcal per 100 g (cooked). The largest grind, with hearty, chewy pieces that hold their shape well. Requires 15–20 minutes soaking or 12–15 minutes simmering. Same nutrition as fine bulgur. Ideal for hearty pilafs, soups, stews, and rice-like preparations. Provides the most satisfying texture and bite. Often used as a rice substitute in Middle Eastern dishes.
Whole wheat bulgur
83 kcal per 100 g (cooked). Most commercial bulgur is already whole grain, as the bran is retained during processing. The label 'whole wheat bulgur' confirms no bran has been removed. Identical nutrition to standard bulgur: 3.08 g protein, 0.24 g fat, 18.58 g carbs, 4.5 g fiber per 100 g cooked. Darker color and slightly nuttier flavor than refined versions. Rich in B vitamins and manganese.
Instant bulgur
83 kcal per 100 g (cooked). Pre-cooked and dried more thoroughly than standard bulgur for ultra-fast preparation — ready in 3–5 minutes with boiling water. Same USDA nutrition as regular bulgur. Slightly softer texture than traditional fine bulgur. Perfect for quick weeknight meals, office lunches, and camping. Some brands sell it in single-serve cups or seasoned mixes.
Dietary Perspectives
For Weight Loss
Cooked bulgur is an outstanding choice for weight loss at just 83 kcal per 100 g — one of the lowest-calorie cooked grains available, with 36% fewer calories than rice and 31% fewer than quinoa. With almost no fat (0.24 g) and an exceptionally high 4.5 g of fiber per 100 g, bulgur keeps you full longer while consuming fewer calories. One cup cooked (182 g, 151 kcal) is a generous portion that provides significant satiety thanks to its fiber and chewy texture. Bulgur has a lower glycemic index than white rice, meaning more stable blood sugar and fewer cravings. Use it as the base for tabbouleh salad, grain bowls, or as a side dish instead of rice or pasta — you will save 50–80 calories per serving while getting more fiber.
For Athletic Performance
Bulgur is an efficient carbohydrate source for athletes, providing 18.58 g of carbs per 100 g cooked with sustained energy release thanks to its high fiber content (4.5 g). Its low glycemic index means gradual glucose delivery — ideal for endurance sports where steady fuel matters more than quick spikes. The exceptionally low fat content (0.24 g) makes it extremely easy to digest before training, minimizing gastrointestinal distress. One cup cooked (182 g) delivers 34 g of carbs and 151 calories — a light but effective pre-workout meal 1.5–2 hours before exercise. The quick 10–15 minute preparation makes it practical for busy training schedules. Post-workout, combine bulgur with a protein source like chicken or yogurt for effective glycogen replenishment and muscle recovery. Its very low sodium (5 mg per 100 g) makes it a good base for custom electrolyte meals.
For Keto
Bulgur is NOT recommended for a ketogenic diet. With 18.58 g of carbs per 100 g cooked (34 g per cup), even a moderate portion would consume most of a typical keto daily carb limit of 20–50 g. Despite having fewer carbs than rice (28 g) or barley (28 g), bulgur still far exceeds keto thresholds. Its fiber content (4.5 g, reducing net carbs to ~14 g per 100 g) helps slightly, but a single cup still delivers 25 g of net carbs — more than a full day's allowance on strict keto. Bulgur also offers minimal fat (0.24 g) and limited protein (3.08 g) — the opposite of ideal keto macros. If you are following a keto diet, better alternatives include cauliflower rice, shirataki noodles, hemp hearts, or flaxseed meal as grain substitutes.
Frequently Asked Questions
How many calories are in bulgur?
100 g of cooked bulgur contains 83 calories — significantly fewer than cooked rice (130 kcal), quinoa (120 kcal), or barley (123 kcal). One cup cooked (182 g) has approximately 151 calories. It is important to distinguish between cooked and dry bulgur — 100 g of dry bulgur contains about 342 calories, since cooking absorbs a large amount of water. Most of the energy comes from carbohydrates (18.58 g per 100 g cooked), with moderate protein (3.08 g) and almost no fat (0.24 g). Bulgur is one of the lowest-calorie cooked grains you can find.
Is bulgur healthy?
Bulgur is one of the healthiest grains available. Its standout feature is fiber — 4.5 g per 100 g cooked, higher than brown rice (1.8 g), quinoa (2.8 g), and white rice (0.4 g). This fiber promotes satiety, supports digestive health, and helps regulate blood sugar. Bulgur is also an excellent source of manganese (0.609 mg per 100 g, about 26% of the daily value), which supports bone health and metabolism. With only 83 calories, virtually no fat (0.24 g), and minimal sodium (5 mg), bulgur is naturally heart-friendly and ideal for calorie-conscious diets.
Is bulgur gluten-free?
No, bulgur is NOT gluten-free. Bulgur is made from durum wheat and contains gluten, making it unsafe for people with celiac disease or gluten sensitivity. Even small amounts of bulgur can trigger a reaction in celiac patients. If you need a gluten-free grain alternative with similar texture and quick preparation, consider quinoa, buckwheat, millet, or cauliflower rice. Rice is also a naturally gluten-free option, though it has less fiber than bulgur.
Bulgur vs quinoa — what's the nutritional difference?
Cooked bulgur has 83 kcal, 18.58 g carbs, 3.08 g protein, and 4.5 g fiber per 100 g, while cooked quinoa has 120 kcal, 21.3 g carbs, 4.4 g protein, and 2.8 g fiber. Bulgur has 31% fewer calories and 61% more fiber than quinoa, making it superior for weight management and digestive health. However, quinoa is a complete protein (all essential amino acids) and is gluten-free — advantages bulgur cannot match. Quinoa also has more fat (1.92 g vs 0.24 g) and slightly more protein. For low-calorie, high-fiber meals, bulgur wins. For gluten-free diets or higher protein needs, quinoa is the better choice.
How to cook bulgur?
Bulgur is one of the easiest grains to prepare — it does not even need to be boiled on the stove. Simply pour boiling water over the bulgur at a ratio of 1 cup bulgur to 1.5 cups water, cover, and let it sit for 10–15 minutes until the water is absorbed. Fluff with a fork and it is ready. For a softer texture, you can simmer it for 10 minutes instead. Fine bulgur (#1) soaks in 5–7 minutes, while coarse bulgur (#3-4) may need 15–20 minutes. One cup of dry bulgur yields about 2.5–3 cups cooked. Bulgur works beautifully in tabbouleh, pilafs, stuffed peppers, grain bowls, and as a side dish.
What is bulgur made from?
Bulgur is made from whole durum wheat that has been parboiled (partially cooked), dried, and then cracked into various sizes. The parboiling step is key — it gelatinizes the starch, locks in nutrients, and dramatically reduces cooking time compared to other whole grains. Bulgur comes in four main sizes: fine (#1, for tabbouleh and kibbeh), medium (#2, for pilafs), coarse (#3, for soups and stews), and extra coarse (#4, for hearty pilafs). Because the bran is retained during processing, bulgur is a whole grain with all the fiber, vitamins, and minerals of wheat intact.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Bulgur | 83 | 3.08g | 18.58g | 0.24g |
| Quinoa (Cooked) | 120 | 4.4g | 21.3g | 1.92g |
| Couscous (Cooked) | 112 | 3.79g | 23.22g | 0.16g |
| Pearl Barley | 123 | 2.26g | 28.22g | 0.44g |
| Brown Rice (Cooked) | 123 | 2.74g | 25.58g | 0.97g |
| Farro | 339 | 14.57g | 71.97g | 2.43g |
per 100g
Cooked bulgur provides just 83 kcal per 100 g with 18.58 g carbs, 3.08 g protein, and 0.24 g fat — significantly lower in calories than brown rice (123 kcal), quinoa (120 kcal), and couscous (112 kcal). Its fiber content (4.5 g) is the highest among common cooked grains, surpassing brown rice (1.8 g), quinoa (2.8 g), and barley (3.8 g). With virtually no fat and minimal sodium (5 mg), bulgur is one of the leanest and most fiber-rich grain options for calorie-conscious meals.
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