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Boiled Bulgur Calories
Source of fiber and complex carbs, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Boiled Bulgur (150 g) has 125 calories. That works out to 83 calories per 100 g. It contains 27.9 g of carbs, 4.7 g of protein, 0.3 g of fat and 6.8 g of fiber. Its 0.9 mg of Manganese covers 39% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Boiled Bulgur Nutrition Facts
Selected: 1 cup (medium) · 150 g
125
KCAL / 150G
Carbs
27.9g
· 10% DV
Protein
4.7g
· 9% DV
Fat
0.3g
· 0% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 14% · Fat 2%
Boiled Bulgur nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 27.9 g | 10% |
| Fiber | 6.8 g | 24% |
| Protein | 4.7 g | 9% |
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 Boiled Bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 125 kcal |
| 1 tablespoon (medium) | 15 g | 12 kcal |
| 1 piece (small) | 50 g | 42 kcal |
| ½ cup (small) | 75 g | 62 kcal |
| 100 g | 100 g | 83 kcal |
| 1 serving (medium) | 100 g | 83 kcal |
| 1 piece (medium) | 100 g | 83 kcal |
| 1 cup (large) | 200 g | 166 kcal |
| 1 serving (large) | 200 g | 166 kcal |
Calculated from 83 calories per 100 g.
Frequently Asked Questions About Boiled Bulgur
Is boiled bulgur the same as cracked wheat?
Bulgur is cracked wheat that has been parboiled and dried before it is sold. Boiled bulgur is the cooked form of that grain, so it is not simply raw cracked wheat softened in water.
Do you need to soak bulgur before making boiled bulgur?
No, you do not have to soak bulgur before boiling it. Soaking can soften fine bulgur quickly, while coarser grains usually need simmering; avoid soaking and cooking it for too long or the grains can turn mushy.
Can boiled bulgur replace rice in a meal?
Yes, boiled bulgur can replace rice in many meals, including grain bowls, stews, and stuffed vegetables. Its slightly nutty flavor and distinct texture work especially well with tomato, herbs, beans, and grilled vegetables.
Why does boiled bulgur turn mushy?
Boiled bulgur usually turns mushy because it absorbs too much water or is cooked for too long. Use less water for finer grains, check the texture as it cooks, and let excess steam escape after taking it off the heat.
What is the difference between boiled bulgur and couscous?
Boiled bulgur is made from cracked, parboiled wheat kernels, while couscous consists of small granules made from semolina. They can both serve as a base for meals, but bulgur has a chewier, more distinctly grain-like texture.
How long does boiled bulgur last in the fridge?
Boiled bulgur keeps for a few days in the refrigerator when cooled promptly and stored in a covered container. Discard it if it develops an unusual smell, discoloration, or a slimy texture, and do not leave it sitting out for hours.
Can you freeze boiled bulgur?
Yes, boiled bulgur freezes well. Cool it fully, divide it into meal-sized portions, and seal them in freezer-safe containers; after thawing, the grains may be softer, making them a good addition to soups, stews, or grain bowls.
How do you reheat boiled bulgur without drying it out?
Add a small splash of water before reheating boiled bulgur in a covered pan over low heat. For the microwave, cover the bowl and stir partway through; reheating only the amount you plan to eat helps preserve its texture.
What can you serve with boiled bulgur?
Boiled bulgur pairs well with grilled chicken, fish, beans, roasted vegetables, and tomato-based stews. Toss cooled grains with herbs, cucumber, and lemon for a salad, or serve them warm as a simple alternative to rice.
Is boiled bulgur good for weight loss?
Boiled bulgur can fit into a weight-loss meal because its chewy texture works well in filling dishes with vegetables and protein. It is most useful as part of a balanced plate rather than as a stand-alone food or a special weight-loss remedy.
Boiled Bulgur Vitamins & Minerals
Vitamins
B3
1.5mg · 9% DV
B6
0.12mg · 7% DV
Folate
27µg · 7% DV
B1
0.08mg · 7% DV
Minerals
Manganese
0.9mg · 39% DV
Copper
0.15mg · 17% DV
Phosphorus
90mg · 13% DV
Magnesium
48mg · 11% DV
Potassium ⭐
102mg · 3% DV
Sodium
7.5mg · 0% DV
Boiled Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled Bulgur
To burn the 125 calories in 1 cup (medium) (150 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 Boiled Bulgur?
Boiled bulgur is cracked wheat that has been cooked in water until tender. Bulgur is a staple across the Middle East and Mediterranean, and it appears in dishes such as pilafs, tabbouleh and grain salads. Cooked on its own, the grains are pleasantly chewy with a mild, nutty flavour; with more water or a longer simmer, they become softer and more yielding. Serve it warm as a side, or let it cool and toss it with herbs, chopped vegetables and lemon for a simple salad.
It is low in fat and provides fibre alongside complex carbohydrates, making it a filling base for a meal. For a lighter bowl, add plenty of vegetables and herbs, and use oil sparingly; it also pairs well with beans, grilled vegetables or a dollop of yogurt.
How Nutritious Is Boiled Bulgur?
Nutrient density
Medium
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 Boiled 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 Boiled Bulgur Contain Allergens?
No known major allergens
Which Diets Is Boiled Bulgur 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
Boiled Bulgur Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.