Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Black bulgur (raw) Calories
Rich in fiber, minerals, and vitamins. 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 (raw) (120 g) has 408 calories. That works out to 340 calories per 100 g. It contains 81.6 g of carbs, 15 g of protein, 2.6 g of fat and 15.6 g of fiber. Its 3.4 mg of Manganese covers 146% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Black bulgur (raw) Nutrition Facts
Selected: 1 cup (medium) · 120 g
408
KCAL / 120G
Carbs
81.6g
· 30% DV
Protein
15g
· 30% DV
Fat
2.6g
· 3% DV
Fiber
15.6g
· 56% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 15% · Fat 5%
Black bulgur (raw) nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 408 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 8.4 mg | 0% |
| Total carbohydrate | 81.6 g | 30% |
| Fiber | 15.6 g | 56% |
| Protein | 15 g | 30% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Black bulgur (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 408 kcal |
| 1 tablespoon (extra small) | 10 g | 34 kcal |
| 2 tablespoon (small) | 20 g | 68 kcal |
| 1 piece (small) | 40 g | 136 kcal |
| ½ cup (small) | 60 g | 204 kcal |
| 1 cup (extra small) | 60 g | 204 kcal |
| 1 serving (medium) | 80 g | 272 kcal |
| 100 g | 100 g | 340 kcal |
| 1 cup (large) | 180 g | 612 kcal |
| 1 pack (large) | 250 g | 850 kcal |
Calculated from 340 calories per 100 g.
Frequently Asked Questions About Black bulgur (raw)
What is black bulgur, and how is it made?
Black bulgur is cracked grain made from black wheat. Bulgur is generally parboiled, dried and cracked, so “raw” on the package means it has not yet been cooked for serving, not that it is uncooked wheat.
How do you cook black bulgur?
Simmer black bulgur in water until the grains are tender, then let it stand covered briefly. Water needs and cooking time vary with the grain size and brand, so follow the package directions rather than assuming it cooks exactly like fine bulgur.
How is black bulgur different from regular bulgur?
Black bulgur is made from black wheat, while common bulgur is usually made from lighter-colored wheat. Its color and flavor differ, and its cooking time can vary too; the grain size and processing matter as much as the wheat variety.
Does black bulgur need to be soaked before cooking?
No, black bulgur usually does not need soaking before cooking. Soaking can shorten the cooking time, but the effect depends on how coarse the grains are. If you soak it for an extended period, keep it refrigerated.
Should you rinse black bulgur before cooking it?
Rinsing black bulgur is usually optional. If you rinse it, drain it well before cooking, since water clinging to the grains changes how much cooking liquid they need. Follow the package advice if the producer gives specific instructions.
Can you make pilaf with black bulgur?
Yes, black bulgur works well in pilaf. Cook it with sautéed onion and broth or water, and add vegetables, chickpeas or meat if you like; its dark color makes the finished dish look different from ordinary wheat bulgur pilaf.
Can black bulgur be used in tabbouleh or grain salads?
Yes, black bulgur can be used in tabbouleh-style and other grain salads. Fine grains may soften with hot water, while coarse grains often need cooking first; cool them before tossing with herbs, vegetables and dressing.
Can you eat black bulgur without cooking it?
It is better not to eat dry black bulgur straight from the package: the hard grains are difficult to chew and may pose a choking risk. “Raw” means uncooked for serving; hydrate or cook it as the recipe requires.
How should you store black bulgur?
Keep uncooked black bulgur in a sealed container in a cool, dry cupboard away from sunlight and moisture. Once opened, protect it from pests and dampness, and discard it if it develops mold or an unusual smell.
Can cooked black bulgur be frozen?
Yes, cooked black bulgur can be frozen in airtight, portion-sized containers once it has cooled. Thaw it in the refrigerator and reheat it thoroughly; the grains may soften, making frozen portions especially useful in soups and cooked dishes.
Black bulgur (raw) Vitamins & Minerals
Vitamins
B1
0.42mg · 35% DV
B3
5.04mg · 32% DV
B6
0.46mg · 27% DV
B5
1.08mg · 22% DV
Minerals
Manganese
3.36mg · 146% DV
Phosphorus
384mg · 55% DV
Selenium
26µg · 47% DV
Copper
0.42mg · 47% DV
Potassium ⭐
408mg · 12% DV
Sodium
8.4mg · 0% DV
Black bulgur (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Black bulgur (raw)
To burn the 408 calories in 1 cup (medium) (120 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 (raw)?
Black bulgur is bulgur made from black wheat. Bulgur is produced by cooking, drying and cracking wheat; “raw” here means the grain has not yet been cooked for serving. Once prepared, the grains are tender but hold their shape, with an earthy, lightly nutty flavour and a darker colour than familiar golden bulgur.
Use it in pilaf, grain salads or a tabbouleh-style salad, or serve it alongside roasted vegetables and beans. Follow the packet’s directions for the liquid and cooking time, since grain size can vary. It is notably high in fibre, with 13 g per 100 g. Fresh herbs, lemon and a little olive oil make a simple, bright pairing.
How Nutritious Is Black bulgur (raw)?
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 (raw) 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 (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Black bulgur (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Black bulgur (raw) Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.42g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
Compare Black bulgur (raw)
Foods Similar to Black bulgur (raw)
Have another question about Black bulgur (raw)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.