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Cooked black bulgur Calories
High-fiber, whole grain, cooked
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked black bulgur (182 g) has 151 calories. That works out to 83 calories per 100 g. It contains 33.9 g of carbs, 5.6 g of protein, 0.4 g of fat and 8.2 g of fiber. Its 1.1 mg of Manganese covers 47% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Cooked black bulgur Nutrition Facts
Selected: 1 cup (medium) · 182 g
151
KCAL / 182G
Carbs
33.9g
· 12% DV
Protein
5.6g
· 11% DV
Fat
0.4g
· 1% DV
Fiber
8.2g
· 29% 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%
Cooked black bulgur nutrition facts table · 1 cup (medium) (182 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 9.1 mg | 0% |
| Total carbohydrate | 33.9 g | 12% |
| Fiber | 8.2 g | 29% |
| Protein | 5.6 g | 11% |
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 Cooked black bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 182 g | 151 kcal |
| 1 tablespoon (shredded) | 12 g | 10 kcal |
| 1 ounce (small) | 28 g | 23 kcal |
| 1 piece (mini) | 45 g | 37 kcal |
| 1 cup (half) | 91 g | 76 kcal |
| 100 g | 100 g | 83 kcal |
| 1 serving (small) | 150 g | 125 kcal |
| 1 serving (large) | 220 g | 183 kcal |
| 1 cup (large) | 273 g | 227 kcal |
Calculated from 83 calories per 100 g.
Frequently Asked Questions About Cooked black bulgur
How do you cook cooked black bulgur into a meal?
Cooked black bulgur is ready to use, so build a meal by briefly warming it with sautéed onions, vegetables, or beans. Add a splash of water or stock if it seems dry, and avoid simmering it for long or the grains may turn mushy.
Can cooked black bulgur replace rice?
Yes, cooked black bulgur can replace rice in many bowls, pilafs, and side dishes. Its grain shape and texture remain distinct, so use it where a pleasantly chewy base works rather than expecting it to behave like fluffy white rice.
Is cooked black bulgur the same as black rice?
No, cooked black bulgur is cracked wheat, while black rice is a type of rice. They differ in grain structure and cooking behavior, so they are not interchangeable in every recipe; black bulgur is especially suited to salads and pilaf-style dishes.
Does cooked black bulgur need soaking before you use it?
No, cooked black bulgur does not need soaking before serving or adding to a dish. If you are starting with dry black bulgur instead, follow the package directions for that product, since the required liquid and cooking method can vary.
Can you make tabbouleh with cooked black bulgur?
Yes, cooked black bulgur works in tabbouleh-style salads. Let it cool and drain off excess moisture first, then mix it with parsley, mint, tomato, lemon, and olive oil. Add the dressing gradually so the salad does not become soggy.
Why is cooked black bulgur dark?
Cooked black bulgur is dark because it is made from a dark-colored wheat variety. The exact shade can vary between products and after cooking, but a naturally dark color is expected and does not mean the bulgur has gone bad.
Can cooked black bulgur be frozen?
Yes, cooked black bulgur freezes well. Cool it, divide it into meal-sized portions, and seal them in freezer-safe containers. Thaw it in the refrigerator or add it to a hot dish, then reheat thoroughly with a little water if the grains seem dry.
How long does cooked black bulgur last in the fridge?
Cooked black bulgur keeps best in a sealed container in the refrigerator and should be chilled promptly after cooking. Discard it if it develops an off smell, unusual discoloration, or a slimy texture; avoid repeatedly warming and cooling the whole batch.
Can you eat cooked black bulgur cold?
Yes, cooked black bulgur can be eaten cold in salads, grain bowls, or wraps. Keep it refrigerated until serving and fluff the grains with a fork first. Its chewy texture pairs well with crisp vegetables and a bright vinaigrette.
Is cooked black bulgur a good choice for people with diabetes?
Cooked black bulgur can fit into meals for some people with diabetes, but portion size and the rest of the meal affect blood glucose. Follow your individual meal plan, and ask your clinician or dietitian how to include it alongside your medication and monitoring routine.
Cooked black bulgur Vitamins & Minerals
Vitamins
B3
2mg · 13% DV
B1
0.09mg · 8% DV
Biotin
1.82µg · 6% DV
B5
0.27mg · 5% DV
Minerals
Manganese
1.09mg · 47% DV
Copper
0.22mg · 24% DV
Phosphorus
102mg · 15% DV
Magnesium
58mg · 14% DV
Potassium ⭐
124mg · 4% DV
Sodium
9.1mg · 0% DV
Cooked black bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked black bulgur
To burn the 151 calories in 1 cup (medium) (182 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 Cooked black bulgur?
Cooked black bulgur is the ready-to-eat form of a dark variety of bulgur: wheat that is cooked, dried and cracked. Bulgur has long been used across the Middle East and eastern Mediterranean, and black bulgur offers a darker, distinctive alternative to the more familiar varieties.
Its flavour is gently earthy and toasted, with a tender, pleasantly chewy bite. Serve it as a pilaf or side with vegetables, beans or grilled foods, or cool it for a grain salad; it also works well in bowls in place of rice. With 4.5 g of fibre per 100 g, it makes a filling whole-grain base. Pair it with plenty of vegetables and herbs for a lighter meal.
How Nutritious Is Cooked black bulgur?
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 Cooked black 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 Cooked black bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Cooked black 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
Cooked black bulgur Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.16g
Omega 6:3 ratio 7.5:1
Above the ideal 4:1 (7.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.