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Einkorn bulgur Calories
Ancient grain, high fiber, low glycemic index
CALORIES
GI
POTASSIUM
FIBER
Einkorn bulgur Nutrition Facts
Selected: 100 g
340
KCAL / 100G
Carbs
68g
· 79%
Protein
12.5g
· 15%
Fat
2.5g
· 6%
Fiber
8.5g
Einkorn bulgur Vitamins & Minerals
Vitamins
B1
0.35mg · 29% DV
B3
4.2mg · 26% DV
B5
0.9mg · 18% DV
B6
0.28mg · 16% DV
Minerals
Manganese
1mg · 43% DV
Phosphorus
280mg · 40% DV
Magnesium
80mg · 19% DV
Zinc
2mg · 18% DV
Einkorn bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Einkorn bulgur Contain Allergens?
Contains these allergens:
Which Diets Is 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
Einkorn bulgur Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.4g
POLYUNSATURATED
1g
Omega 6:3 ratio 21.3:1
Above the ideal 4:1 (21.3:1).
Foods Similar to Einkorn bulgur
Einkorn bulgur — Frequently Asked Questions
How is einkorn bulgur different from regular bulgur?
Einkorn bulgur is made from einkorn, an ancient type of wheat, and often has a more distinctive nutty flavour and grain texture. Its cooking time and water absorption can vary by brand compared with standard bulgur.
Should einkorn bulgur be rinsed before cooking?
Unless the package says otherwise, a quick rinse can remove dust and excess surface starch. Avoid soaking it for too long, as the grains may absorb more water than intended.
How can I cook einkorn bulgur so it stays fluffy?
Briefly toast the bulgur in a little olive oil before adding hot water or stock to help keep the grains separate. Letting it rest covered after cooking also improves the texture.
Why is my einkorn bulgur still firm after cooking?
Too little liquid, insufficient cooking time, or repeatedly lifting the lid can leave it firm. Add a small amount of hot water and allow it to cook gently or steam covered for longer.
Can einkorn bulgur be used in salads?
Yes. Once cooled, it works well with parsley, mint, tomatoes, roasted vegetables, and lemon-based dressings. For salads, cook it until just tender rather than soft.
What foods pair well with einkorn bulgur?
It pairs well with pulses, yoghurt-based sides, vegetables, mushrooms, chicken, and fish. Combining it with chickpeas or lentils makes a more filling base for a main meal.
Is einkorn bulgur better before or after exercise?
Before exercise, it can be part of a meal that provides energy when eaten in a portion and timing that you tolerate well. After exercise, pair it with a protein source such as yoghurt, eggs, chicken, or legumes for a more balanced recovery meal.
Does eating einkorn bulgur at night cause weight gain?
Eating it in the evening does not by itself cause weight gain; overall intake and portion size matter more. It can be a satisfying dinner carbohydrate when balanced with vegetables and protein.
Does einkorn bulgur contain gluten?
Yes. Einkorn is a type of wheat and contains gluten, so it is not suitable for people with coeliac disease or a wheat or gluten allergy.
How should cooked einkorn bulgur be stored, and can it be frozen?
Cool cooked bulgur promptly, refrigerate it in a sealed container, and use it within a few days. It can also be frozen; freezing individual portions makes it easier to thaw only what you need.
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Nutrition data compiled from USDA FoodData Central and scientific sources.