Freekeh vs Bulgur: Calories and Nutrition Compared (2026)

Freekeh has 4.5 g of protein, while Bulgur has 3.1 g. Freekeh contains 115 calories, compared to Bulgur's 83 calories.

Freekeh and Bulgur are two whole grains that offer various health benefits. This comparison highlights their nutritional differences, helping you make informed dietary choices.

What Is the Difference Between Freekeh and Bulgur?

Freekeh is a roasted green durum wheat that is harvested while young, giving it a unique flavor and texture. It is high in fiber and protein, making it a nutritious grain option. Bulgur is a whole grain made from cracked wheat that is partially cooked and dried. It is commonly used in Middle Eastern dishes and is known for its quick cooking time and nutty flavor.

Freekeh vs Bulgur: Nutrition Side by Side

Below is a side-by-side comparison of Freekeh and Bulgur, focusing on their nutritional content.

Nutrient (per 100 g)	Freekeh (cooked)	Bulgur (cooked)
Calories	115 kcal	83 kcal
Protein	4.5 g	3.1 g
Carbs	24 g	18.6 g
Sugar	0.4 g	0.1 g
Fat	0.7 g	0.2 g
Fiber	4 g	4.5 g
Sodium	5 mg	5 mg

Which Is Better, Freekeh or Bulgur?

For weight loss: Bulgur has fewer calories at 83, compared to Freekeh's 115 calories, making it a better option for weight loss.

For muscle and protein: Freekeh contains more protein at 4.5 g, while Bulgur has 3.1 g, making Freekeh the better choice for muscle support.

For low-carb or low-sugar: Freekeh has 24 g of carbs and 0.4 g of sugar, while Bulgur has 18.6 g of carbs and 0.1 g of sugar, making Bulgur lower in both.

How to Track Freekeh and Bulgur Accurately

It's easy to misjudge portion sizes and macronutrient content, which can affect dietary choices. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use, not medical advice. Always consult a healthcare professional for personalized dietary guidance. Values are per 100 g: Freekeh from Open Food Facts (aggregated plain entries), Bulgur from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Freekeh has 4.5 g of protein, while Bulgur has 3.1 g of protein.

Which has fewer calories?

Bulgur has 83 calories, while Freekeh has 115 calories.

What is the fiber content of Freekeh?

Freekeh contains 4 g of fiber per 100 g.

What is the fiber content of Bulgur?

Bulgur contains 4.5 g of fiber per 100 g.

How much sugar is in Freekeh?

Freekeh has 0.4 g of sugar per 100 g.

How much sugar is in Bulgur?

Bulgur has 0.1 g of sugar per 100 g.

Key Takeaways

• Freekeh has 115 calories per 100 g.
• Bulgur has 83 calories per 100 g.
• Freekeh contains 4.5 g of protein per 100 g.
• Bulgur contains 3.1 g of protein per 100 g.
• Freekeh has 4 g of fiber per 100 g.
• Bulgur has 4.5 g of fiber per 100 g.