Bulgur: Calories, Nutrition Facts, and Health Benefits (2026)

Bulgur contains 151 calories per 1 cup cooked (182 g), providing 5.6 g of protein, 33.9 g of carbohydrates, and 8.2 g of fiber. It has 0.2 g of sugar and 0.4 g of fat, making it a nutritious choice for those seeking high fiber content.

This page explores the nutritional profile of bulgur, focusing on its benefits and how it compares to other grains. We will examine the calories, fiber, and other key nutrients found in bulgur per serving.

Bulgur Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides a detailed breakdown of bulgur's nutritional content per 1 cup cooked (182 g) and per 100 g.

Values are for 1 cup cooked (182 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	151	83	8%
Protein	5.6 g	3.1 g	11%
Carbohydrates	33.9 g	18.6 g	12%
Fiber	8.2 g	4.5 g	29%
Sugar	0.2 g	0.1 g	-
Fat	0.4 g	0.2 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	124 mg	68 mg	3%
Magnesium	58 mg	32 mg	14%
Folate	33 mcg	18 mcg	8%

About 84% of bulgur calories come from carbohydrates, 14% from protein and 2% from fat.

Bulgur by Health Goal

The by-goal ratings section evaluates bulgur's suitability for various dietary goals, highlighting its strengths and potential benefits.

Goal	Rating	Why
Weight loss	Fair	151 calories per serving with 8.2 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 12 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	8.2 g fiber per serving supports regularity
Heart health	Good	Potassium (124 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (5.6 g); best as a vitamin-rich choice, not a protein source

Bulgur and Blood Sugar

Glycemic index: 48. Glycemic load: 12 per serving.

Bulgur has a glycemic index of about 48 and a glycemic load of around 12 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Bulgur Compares to Other Grains

In the comparison table, bulgur is contrasted with other grains to illustrate its nutritional advantages and differences.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Bulgur	83	3.1	4.5	18.6
Couscous	112	3.8	1.4	23.2
Quinoa	120	4.4	2.8	21.3
Barley	123	2.3	3.8	28.2

Bulgur Myths, Checked

Bulgur and cracked wheat are identical , Misleading. Both are cracked wheat, but bulgur is parboiled first, so it cooks faster.

Bulgur is gluten-free , False. Bulgur is a wheat product and contains gluten.

How to Track Bulgur

Grains swell as they cook, so a cup of cooked bulgur is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log bulgur accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of bulgur?

One cup of cooked bulgur (182 g) contains 151 calories, making it a low-calorie option for meals.

Is bulgur good for weight loss?

Bulgur can be beneficial for weight loss due to its high fiber content of 8.2 g per cup, which promotes satiety.

Can people with diabetes eat bulgur?

People with diabetes can eat bulgur, as it has a glycemic index of about 48, indicating a moderate impact on blood sugar levels.

How much fiber is in bulgur?

Bulgur is rich in fiber, providing 8.2 g per cup, which supports digestive health and can aid in weight management.

Is bulgur high in sugar?

Bulgur is low in sugar, containing only 0.2 g per cup, making it a suitable choice for those monitoring their sugar intake.

What is bulgur made from?

Bulgur is made from whole wheat grains that have been cracked and partially cooked, retaining many nutrients.

Key Takeaways

• Bulgur has 151 calories per 1 cup cooked (182 g).
• It provides 5.6 g of protein per serving.
• Bulgur contains 8.2 g of fiber, promoting digestive health.
• It has a low sugar content of 0.2 g per cup.
• Bulgur is a good source of magnesium, with 58 mg per serving.
• The glycemic index of bulgur is approximately 48, indicating a moderate blood sugar impact.