1 serving (medium) of Bulgur Salad (180 g) has 216 calories. That works out to 120 calories per 100 g. It contains 39.6 g of carbs, 6.3 g of protein, 4 g of fat and 8.1 g of fiber. Its 32.4 µg of Vitamin K covers 27% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.

What is Bulgur Salad?

Bulgur salad combines hydrated, cracked wheat with chopped vegetables and herbs; common additions include parsley, spring onions, peppers and tomato, dressed with lemon and olive oil. It draws on the grain-based cooking of the Middle East and Mediterranean, with recipes varying from household to household.

The grains are tender with a slight chew, while fresh herbs and lemon bring a bright, tangy contrast. Serve it as a side with grilled food, or enjoy a bowl for lunch; it also travels well for picnics and potlucks. Bulgur makes the salad filling and a good source of fibre, while the vegetables keep it fresh-tasting. For a lighter version, use a little less oil and add extra herbs and lemon.

Bulgur Salad Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

22g

· 8% DV

Protein

3.5g

· 7% DV

Fat

2.2g

· 3% DV

Fiber

4.5g

· 16% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 72% · Protein 11% · Fat 17%

Bulgur Salad Vitamins & Minerals

Vitamins

Vitamin K

18µg · 15% DV

Vitamin C

8mg · 9% DV

0.09mg · 8% DV

1.1mg · 7% DV

Minerals

Zinc

1mg · 9% DV

Phosphorus

65mg · 9% DV

Magnesium

32mg · 8% DV

Iron

1mg · 6% DV

How Nutritious Is Bulgur Salad?

Nutrient density

High

60/ 100

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

56/ 100

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.

Bulgur Salad Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Bulgur Salad

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Bulgur Salad 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 Salad Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Bulgur Salad 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 Salad Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.9g

⚖️

Omega 6:3 ratio 10.7:1

Above the ideal 4:1 (10.7:1).

Compare Bulgur Salad

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Bulgur Salad vs Whole wheat pasta4 kcal fewer per 100 g

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Bulgur Salad vs Breadstick290 kcal fewer per 100 g

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Foods Similar to Bulgur Salad

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Bulgur Salad

What is Bulgur Salad?

Bulgur Salad is a dish of softened bulgur tossed with chopped vegetables, herbs, and a tangy dressing. Recipes vary, but parsley, scallions, peppers, tomato, olive oil, and lemon are common additions; it is usually served cool or at room temperature.

How do you make Bulgur Salad?

To make Bulgur Salad, soften fine bulgur with hot water, drain any excess, and let it cool. Fold in chopped tomato, peppers, scallions, and parsley, then dress with olive oil and lemon juice before serving.

What ingredients go in Bulgur Salad?

Bulgur Salad commonly includes fine bulgur, parsley, scallions, tomato, and sweet peppers, dressed with olive oil and lemon. Cucumber, mint, or pomegranate molasses can be added, but the herbs and chopped vegetables give the dish its fresh character.

Is Bulgur Salad the same as tabbouleh?

No, Bulgur Salad and tabbouleh are related but not necessarily the same dish. Tabbouleh usually contains much more parsley than bulgur and is strongly associated with Levantine cuisine, while Bulgur Salad often has a larger share of grain and varied vegetables.

Which type of bulgur is best for Bulgur Salad?

Fine bulgur is usually best for Bulgur Salad because it softens quickly and blends with the chopped vegetables. Medium or coarse bulgur creates a chewier, more distinct texture and may need cooking rather than simply soaking.

Can you make Bulgur Salad ahead of time?

Yes, you can prepare Bulgur Salad ahead and chill it so the dressing flavors the grain. For the freshest texture, keep the chopped tomatoes and delicate herbs separate and stir them in closer to serving.

How long does Bulgur Salad last in the fridge?

Bulgur Salad keeps for about three days in a covered container in the refrigerator. Chopped tomatoes can release liquid and herbs may wilt, so stir before serving and discard the salad if its smell or appearance changes.

What goes well with Bulgur Salad?

Bulgur Salad pairs well with grilled chicken, kebabs, roasted vegetables, or a simple yogurt dip. It can also be served as a light lunch alongside leafy greens, since its lemony, herby flavor works with both rich and mild dishes.

Can you eat Bulgur Salad cold?

Yes, Bulgur Salad is commonly served cold or at room temperature. Cooling the softened bulgur before adding fresh vegetables helps preserve their texture; if it has been chilled, let it stand briefly and toss it before serving.

How can you keep Bulgur Salad from getting soggy?

Keep Bulgur Salad from getting soggy by using only enough water to soften the bulgur and letting it cool before mixing. Remove watery tomato seeds if needed, and add the dressing and delicate vegetables close to serving.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026