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Bulgur crispbread Calories
Crunchy whole-grain style crispbread with fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Bulgur crispbread (20 g) has 72 calories. That works out to 360 calories per 100 g. It contains 13.8 g of carbs, 2.3 g of protein, 0.8 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Bulgur crispbread Nutrition Facts
Selected: 2 piece (medium) · 20 g
72
KCAL / 20G
Carbs
13.8g
· 5% DV
Protein
2.3g
· 5% DV
Fat
0.8g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Bulgur crispbread nutrition facts table · 2 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 72 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 104 mg | 5% |
| Total carbohydrate | 13.8 g | 5% |
| Fiber | 2.2 g | 8% |
| Protein | 2.3 g | 5% |
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 2 Pieces of Bulgur crispbread?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 20 g | 72 kcal |
| 1 piece (small) | 10 g | 36 kcal |
| 1 pack (mini) | 25 g | 90 kcal |
| 1 serving (medium) | 30 g | 108 kcal |
| 4 piece (large) | 40 g | 144 kcal |
| 1 pack (small) | 50 g | 180 kcal |
| 6 piece (extra large) | 60 g | 216 kcal |
| 100 g | 100 g | 360 kcal |
| 1 pack (large) | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Frequently Asked Questions About Bulgur crispbread
What is bulgur crispbread made from?
Bulgur crispbread is made with bulgur or bulgur-containing grain flour, mixed into a thin dough and baked until crisp. Recipes may also include seeds, oil or salt, so the exact ingredients vary between homemade versions and products.
How do you make bulgur crispbread at home?
You can make bulgur crispbread by rolling a thin dough and baking it until dry and crisp. Soften fine bulgur, mix it with flour, water and a little salt, roll the dough thin, cut it into pieces and bake until crisp.
How is bulgur crispbread different from rye crispbread?
Bulgur crispbread gets its characteristic flavor from bulgur or bulgur-containing flour, while rye crispbread is made with rye. The texture and taste of either can vary by recipe, but they are not interchangeable if you specifically want bulgur's grain flavor.
What goes well with bulgur crispbread?
Bulgur crispbread pairs well with hummus, soft cheese, sliced vegetables or eggs. Add moist toppings just before eating so the crispbread stays crunchy, or serve it alongside soup as a crisp alternative to soft bread.
How should you store bulgur crispbread after opening?
Store bulgur crispbread in an airtight container in a cool, dry place after opening. Moisture quickly softens crispbread, so seal the package rather than leaving it open and keep it away from steam from cooking.
Can you use bulgur crispbread instead of breadcrumbs?
Yes, you can crush bulgur crispbread into coarse crumbs for a crunchy coating or topping. The crumbs may taste more distinctly grainy than ordinary breadcrumbs, so try them on roasted vegetables or baked dishes before using them in a delicate recipe.
Can you freeze bulgur crispbread?
You can freeze bulgur crispbread in a tightly sealed, moisture-proof bag, although freezing is usually unnecessary if you can store it dry. Let it thaw while still sealed to reduce condensation, then crisp softened pieces briefly in the oven.
Can you eat bulgur crispbread with soup?
Yes, bulgur crispbread makes a crunchy accompaniment to soup. Keep it whole for dipping or break it into the bowl just before eating; leaving it in hot broth for too long will make it soft.
Is bulgur crispbread a good choice for people with diabetes?
Bulgur crispbread still contains carbohydrates and can raise blood sugar, even though it contains fiber. The effect depends partly on the portion and what you eat with it; people managing diabetes can use their individual glucose response to guide portions.
Does bulgur crispbread help with weight loss?
Bulgur crispbread can be filling as part of a meal, especially when paired with protein-rich toppings such as eggs or hummus. It does not cause weight loss on its own, and eating it in place of another food matters more than adding it on top.
Bulgur crispbread Vitamins & Minerals
Vitamins
B3
0.96mg · 6% DV
B1
0.06mg · 5% DV
Biotin
1.2µg · 4% DV
B6
0.06mg · 4% DV
Minerals
Manganese
0.42mg · 18% DV
Selenium
6.8µg · 12% DV
Phosphorus
56mg · 8% DV
Copper
0.05mg · 6% DV
Sodium
104mg · 5% DV
Potassium ⭐
52mg · 2% DV
Bulgur crispbread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bulgur crispbread
To burn the 72 calories in 2 piece (medium) (20 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 Bulgur crispbread?
Bulgur crispbread is a thin, baked bread made with bulgur or bulgur flour, dried until crisp. Bulgur is cracked wheat long used in Turkish and neighbouring cuisines, and gives the bread a gently wheaty, grainy character. Recipes vary, but the defining feature is its brittle crunch rather than the soft crumb of a loaf.
It works well with breakfast toppings, dips, cheese or soup, and can be nibbled plain as a snack. In Turkey it can sit alongside olives and cheese at breakfast or be served with spreads; elsewhere, use it much like crackers. It has a notable amount of fibre—11 g per 100 g—and is mainly a carbohydrate-rich grain food. Pair it with vegetables and a protein-rich topping for a more substantial bite.
How Nutritious Is Bulgur crispbread?
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 Bulgur crispbread Processed?
NOVA 3
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 crispbread Contain Allergens?
Contains these allergens:
Which Diets Is Bulgur crispbread 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 crispbread Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.16g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.