🍚
Bulgur Calories
Whole grain, fiber source, low fat
CALORIES
GI
POTASSIUM
FIBER
Bulgur Nutrition Facts
Selected: 100 g
342
KCAL / 100G
Carbs
75.9g
· 83%
Protein
12.3g
· 13%
Fat
1.3g
· 4%
Fiber
12.5g
Bulgur Vitamins & Minerals
Vitamins
B3
4.7mg · 29% DV
B6
0.34mg · 20% DV
B1
0.23mg · 19% DV
B5
0.95mg · 19% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
300mg · 43% DV
Iron
3mg · 17% DV
Magnesium
68mg · 16% DV
Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Bulgur Contain Allergens?
Contains these allergens:
Which Diets Is 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
Bulgur Fat Profile
SATURATED
0.23g
MONOUNSATURATED
0.15g
POLYUNSATURATED
0.62g
Omega 6:3 ratio 28.5:1
Above the ideal 4:1 (28.5:1).
Foods Similar to Bulgur
Bulgur — Frequently Asked Questions
How many calories are in bulgur?
Bulgur provides 342 calories per 100 g. Your total calorie intake will depend on the portion you eat.
Is bulgur a good source of protein?
Bulgur contains 12.3 g of protein per 100 g. It is a grain option that contributes protein to a meal.
Is bulgur high in carbohydrates?
Bulgur contains 75.9 g of carbohydrates per 100 g. Portion size can be adjusted based on your daily carbohydrate target.
Is bulgur high in fiber?
Yes, bulgur provides 12.5 g of fiber per 100 g. Its fiber content may help make a meal more filling.
What is the glycemic index of bulgur?
Bulgur has a glycemic index of 48. This is useful information for people considering the glycemic impact of carbohydrate foods.
Can you eat bulgur on a diet?
Bulgur fits omnivore, vegetarian, vegan, Mediterranean, and flexitarian eating patterns. Its place in a diet depends on your calorie and carbohydrate goals and portion size.
Is bulgur suitable for vegans and vegetarians?
Yes, bulgur is suitable for both vegan and vegetarian diets. It also fits Mediterranean and flexitarian eating patterns.
Does bulgur contain gluten?
Yes, bulgur contains gluten. It may not be suitable for people with a gluten allergy or gluten-related sensitivity.
Is bulgur low in fat?
Yes, bulgur is low in fat, with 1.3 g of fat per 100 g. Added ingredients during cooking can change the fat content of the finished dish.
Is bulgur processed?
Bulgur is classified as minimally processed. It is therefore not categorized as a highly processed food.
Have another question about Bulgur?
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.