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Cooked einkorn bulgur Calories
Fiber-rich ancient grain, cooked
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Cooked einkorn 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, 0.7 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 einkorn bulgur Nutrition Facts
Selected: 1 cup (medium) · 182 g
151
KCAL / 182G
Carbs
33.9g
· 12% DV
Protein
5.6g
· 11% DV
Fat
0.7g
· 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 83% · Protein 14% · Fat 3%
Cooked einkorn bulgur nutrition facts table · 1 cup (medium) (182 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | |
| Total fat | 0.7 g | 1% |
| Saturated fat | 0.15 g | 1% |
| 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 einkorn bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 182 g | 151 kcal |
| 1 tablespoon (chopped) | 12 g | 10 kcal |
| 1 piece (half) | 90 g | 75 kcal |
| 100 g | 100 g | 83 kcal |
| 1 cup (small) | 120 g | 100 kcal |
| 1 serving (small) | 150 g | 125 kcal |
| 1 serving (medium) | 200 g | 166 kcal |
| 1 cup (large) | 240 g | 199 kcal |
| 1 serving (large) | 280 g | 232 kcal |
Calculated from 83 calories per 100 g.
Frequently Asked Questions About Cooked einkorn bulgur
What is cooked einkorn bulgur, and how is it made?
Cooked einkorn bulgur is einkorn wheat that has been processed into bulgur and then cooked. Bulgur is typically parboiled, dried, and cracked, so it is minimally processed rather than an ultra-processed grain product.
How is einkorn bulgur different from regular bulgur?
Einkorn bulgur is made from einkorn, an ancient wheat variety, while regular bulgur can be made from other wheat varieties. The taste and texture vary by grain and grind; einkorn bulgur often has a distinctive, slightly nutty flavor.
Is einkorn bulgur the same as freekeh?
No. Einkorn bulgur is made from mature wheat that is processed into bulgur, while freekeh is made from young green wheat that is roasted and rubbed. Their production methods give them different flavors and textures.
How do you cook einkorn bulgur?
Rinse dry einkorn bulgur, then simmer it in water until tender. The amount of water and cooking time can vary with the grain size and how it was processed, so follow the package directions for the best result.
What can you make with cooked einkorn bulgur?
Use cooked einkorn bulgur in grain salads, soups, or warm bowls with roasted vegetables and beans. It also works as a side dish in place of rice; add fresh herbs, lemon, or a dressing to complement its flavor.
How long does cooked einkorn bulgur last in the fridge?
Cooked einkorn bulgur generally keeps for 3–4 days in a covered container in the refrigerator. Cool it promptly after cooking, and discard it if it develops an off smell, a slimy texture, or visible mold.
Can you freeze cooked einkorn bulgur?
Yes, cooked einkorn bulgur freezes well. Cool it first, divide it into meal-sized portions, and freeze in airtight containers. Its texture may soften after thawing, making it especially useful in soups or mixed dishes.
What is the best way to reheat cooked einkorn bulgur?
Reheat cooked einkorn bulgur in a covered pan with a small splash of water, stirring gently until hot throughout. You can also microwave it covered, stirring partway through so it heats evenly.
Can you eat cooked einkorn bulgur cold?
Yes, cooked einkorn bulgur can be eaten cold if it has been cooled and refrigerated promptly. Toss it into a salad with chopped vegetables, herbs, and a lemon-based dressing, and avoid using grain left out for a long time.
Can cooked einkorn bulgur replace rice in a meal?
Yes, cooked einkorn bulgur can replace rice as a side or as the base of a bowl. Its wheat flavor is more pronounced, so it pairs particularly well with roasted vegetables, legumes, herbs, and savory sauces.
Cooked einkorn bulgur Vitamins & Minerals
Vitamins
B3
2.18mg · 14% DV
Biotin
3.28µg · 11% DV
B1
0.13mg · 11% DV
B6
0.15mg · 9% DV
Minerals
Manganese
1.09mg · 47% DV
Selenium
15µg · 27% DV
Copper
0.2mg · 22% DV
Phosphorus
131mg · 19% DV
Potassium ⭐
124mg · 4% DV
Sodium
9.1mg · 0% DV
Cooked einkorn bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cooked einkorn 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 einkorn bulgur?
Cooked einkorn bulgur is made from einkorn, an ancient wheat traditionally grown in parts of Turkey, including the Kastamonu region. The grain is parboiled, dried and cracked before cooking. It turns tender while keeping a pleasantly chewy bite, with a mild, nutty wheat flavour.
Serve it warm as a simple grain side, or toss it with herbs, tomatoes and lemon for a hearty salad. In Turkey it is also used in pilafs and soups; elsewhere, it works anywhere you might serve rice or couscous. It offers a useful amount of fibre—4.5 g per 100 g cooked—along with some protein. Pair it with vegetables and beans for a filling plant-based meal.
How Nutritious Is Cooked einkorn 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 Cooked einkorn 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 einkorn bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Cooked einkorn 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 einkorn bulgur Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.31g
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.