How many calories are in bulgur?

Cooked bulgur is 83 calories per 100g, so a cup at 182g is 151 calories. That makes it the lightest of the common grains here: couscous is 112 calories per 100g, quinoa 121 and barley 123.

Is bulgur gluten free?

No. Bulgur is parboiled cracked wheat, so it carries gluten in full and is out on a coeliac diet, tabbouleh included. Quinoa at 121 calories per 100g is the usual stand-in, since it is a seed rather than a cereal.

How much fiber is in bulgur?

4.5g per 100g, the highest of the everyday grains on this site: barley has 3.8g, quinoa 2.8g and couscous 1.4g per 100g. A cup of bulgur brings about 8g, which is roughly a third of a day.

They look alike in the packet and behave nothing alike. Bulgur is cracked whole wheat at 83 calories and 4.5g of fiber per 100g; couscous is tiny semolina pasta at 112 calories and 1.4g of fiber per 100g. Couscous needs only hot water, which is most of why people reach for it.

Is bulgur good for weight loss?

It is one of the better grains for it. 83 calories per 100g with 4.5g of fiber means a cup fills a bowl for 151 calories, where a bowl of rice would be 130 calories per 100g. Fine bulgur needs only a soak, so there is no excuse about cooking time either.

Is bulgur the same as cracked wheat?

Not quite. Both are wheat broken into pieces, but bulgur is steamed or boiled first and then dried, which is why it finishes in about 10 minutes where cracked wheat takes half an hour. Swapping one for the other without changing the water is how dinner ends up crunchy.

How much protein is in bulgur?

3.1g per 100g, so a cup gives about 6g. Quinoa carries 4.4g per 100g and is the grain to pick if protein is the point of the bowl. Bulgur's case rests on the 4.5g of fiber instead.

What do you actually cook with bulgur?

Tabbouleh is the famous one, where fine bulgur soaks in lemon juice and the parsley outweighs the grain. Coarse bulgur simmers for 10 to 12 minutes and stands in for rice under a stew, and kibbeh binds it with minced lamb.

How long does cooked bulgur keep?

Five days in the fridge, and it holds its bite cold better than rice does, which is what makes it a salad grain. Dry bulgur keeps a year in a sealed jar, since it has already been cooked once and goes stale rather than rancid.

All Foods

Calories in Bulgur

USDA Verified · FDC 170287 · Sep 2026

151 calories

per 1 cup (182g)

3.1g

Protein

18.6g

Carbs

0.2g

Fat

4.5g

Fiber

Per 100g cooked

Log Bulgur in one photo

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