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Black Bulgur Calories
High in fiber and minerals, low glycemic index, made from black wheat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Black Bulgur (160 g) has 544 calories. That works out to 340 calories per 100 g. It contains 107.2 g of carbs, 20 g of protein, 3.5 g of fat and 22.4 g of fiber. Its 4.6 mg of Manganese covers 202% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Black Bulgur Nutrition Facts
Selected: 1 cup (medium) · 160 g
544
KCAL / 160G
Carbs
107.2g
· 39% DV
Protein
20g
· 40% DV
Fat
3.5g
· 4% DV
Fiber
22.4g
· 80% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 15% · Fat 6%
Black Bulgur nutrition facts table · 1 cup (medium) (160 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 544 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.64 g | 3% |
| Trans fat | 0 g | |
| Sodium | 19 mg | 1% |
| Total carbohydrate | 107.2 g | 39% |
| Fiber | 22.4 g | 80% |
| Protein | 20 g | 40% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Black Bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 160 g | 544 kcal |
| 3 tablespoon (medium) | 45 g | 153 kcal |
| ½ cup (small) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 serving (medium) | 150 g | 510 kcal |
| 1 piece (large) | 200 g | 680 kcal |
| 1.5 cup (large) | 240 g | 816 kcal |
| 2 cup (extra large) | 320 g | 1088 kcal |
| 1 pack (jumbo) | 500 g | 1700 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Black Bulgur
What is black bulgur made from?
Black bulgur is made from black wheat that has been cooked, dried and cracked into grain. It is a form of bulgur, not a separate type of rice; its exact texture depends on how coarsely the wheat is cracked.
How do you cook black bulgur?
Cook black bulgur in water or stock until the grains are tender, then let it stand covered before serving. Because grain size affects how quickly it cooks and how much liquid it absorbs, check it as it simmers rather than relying on one fixed time.
Is black bulgur the same as black rice?
No, black bulgur is cracked wheat, while black rice is a rice variety. They differ in grain structure and cooking method, so black bulgur will not give a black-rice recipe the same texture.
Does black bulgur need to be soaked before cooking?
No, black bulgur usually does not need soaking before you cook it. Add it directly to the pot; coarser grains may take longer to soften, so follow the cooking directions for the product you have.
What does black bulgur taste like?
Black bulgur has a mild, nutty wheat flavor and a pleasantly chewy texture. Its taste works well with herbs, lemon, onion and spices, making it suitable for pilafs as well as grain salads.
Can you use black bulgur in tabbouleh?
Yes, you can use black bulgur in tabbouleh-style salads. Fine-grain black bulgur softens readily and mixes well with parsley, mint, tomato and lemon; coarser grains make a chewier salad.
Can black bulgur replace couscous in a recipe?
Yes, black bulgur can replace couscous in many grain bowls and side dishes, but the result will be chewier and more distinctly wheat-like. Cook it separately first, then add it to the recipe.
Why does black bulgur turn lighter when cooked?
Black bulgur can look lighter after cooking because the grains absorb water and their surface color becomes less concentrated. Some color may also tint the cooking liquid; the shade varies with the black wheat and the product.
How should you store uncooked black bulgur?
Store uncooked black bulgur in a tightly closed container in a cool, dry cupboard. Keep moisture and pantry pests away; discard it if you notice mold, an unusual smell or signs of insects.
Can you freeze cooked black bulgur?
Yes, cooked black bulgur can be frozen. Cool it promptly, pack it in an airtight freezer-safe container, and thaw it in the refrigerator or reheat it from frozen with a splash of water to loosen the grains.
Black Bulgur Vitamins & Minerals
Vitamins
B1
0.61mg · 51% DV
B3
6.56mg · 41% DV
B6
0.64mg · 38% DV
Biotin
9.6µg · 32% DV
Minerals
Manganese
4.64mg · 202% DV
Phosphorus
512mg · 73% DV
Copper
0.64mg · 71% DV
Magnesium
192mg · 46% DV
Potassium ⭐
656mg · 19% DV
Sodium
19mg · 1% DV
Black Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black Bulgur
To burn the 544 calories in 1 cup (medium) (160 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Black Bulgur?
Black Bulgur is made from black wheat that is cooked, dried and cracked, much like other bulgur. Its dark grains have a gently earthy, toasted flavour and hold their shape when cooked. In Turkey and across parts of the Middle East, bulgur is a familiar pantry staple, used in both everyday meals and regional dishes.
Serve it as a pilaf alongside vegetables, beans or grilled meat, or fold cooled grains into salads; it also works in soups and stuffed vegetables. Black Bulgur is a whole-grain choice with substantial fibre and some plant protein, while remaining low in fat. A measured amount of cooking liquid helps keep the grains distinct, and parsley, lemon and olive oil make a simple, bright pairing.
How Nutritious Is Black Bulgur?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Black Bulgur Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Black Bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Black Bulgur Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black Bulgur Fat Profile
SATURATED
0.64g
MONOUNSATURATED
0.48g
POLYUNSATURATED
1.76g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.