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Low-Oil Bulgur Calories
Fiber-rich, low-oil whole grain
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-Oil Bulgur (180 g) has 187 calories. That works out to 104 calories per 100 g. It contains 37.3 g of carbs, 5.6 g of protein, 2.2 g of fat and 8.1 g of fiber. Its 1.1 mg of Manganese covers 49% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Low-Oil Bulgur Nutrition Facts
Selected: 1 cup (medium) · 180 g
187
KCAL / 180G
Carbs
37.3g
· 14% DV
Protein
5.6g
· 11% DV
Fat
2.2g
· 3% DV
Fiber
8.1g
· 29% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Low-Oil Bulgur nutrition facts table · 1 cup (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 153 mg | 7% |
| Total carbohydrate | 37.3 g | 14% |
| Fiber | 8.1 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 Low-Oil Bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 180 g | 187 kcal |
| 1 tablespoon (medium) | 15 g | 16 kcal |
| ½ cup (small) | 90 g | 94 kcal |
| 100 g | 100 g | 104 kcal |
| 1 serving (small) | 150 g | 156 kcal |
| 1 serving (medium) | 220 g | 229 kcal |
| 1.5 cup (large) | 270 g | 281 kcal |
| 1 serving (large) | 300 g | 312 kcal |
Calculated from 104 calories per 100 g.
Frequently Asked Questions About Low-Oil Bulgur
How do you cook low-oil bulgur?
Cook low-oil bulgur by softening onion and any tomato paste in a small amount of oil, then adding the bulgur and liquid. Simmer gently until tender, then let it rest so the grains separate.
Is low-oil bulgur the same as bulgur wheat?
Low-oil bulgur is bulgur wheat prepared with less added oil, not a separate kind of grain. The bulgur’s grind—fine, medium, or coarse—still affects how much liquid it needs and how quickly it cooks.
How can you make low-oil bulgur taste good without adding much oil?
Low-oil bulgur gets plenty of flavor from sautéed onion, garlic, tomato, peppers, herbs, and spices. Cooking it in vegetable or chicken stock instead of plain water can also add savory depth without relying on extra oil.
What should you serve with low-oil bulgur?
Serve low-oil bulgur with grilled vegetables, beans, lentils, chicken, or fish. It also works as a base for a grain bowl with chopped vegetables, fresh herbs, and a yogurt or lemon dressing.
Does low-oil bulgur help with weight loss?
Low-oil bulgur can fit into a weight-loss meal because using less oil reduces the dish’s energy density, while its fiber can help with fullness. What you serve alongside it and the portion you eat also matter.
Can you make low-oil bulgur in a rice cooker?
Yes, low-oil bulgur can be cooked in a rice cooker. Add the bulgur and liquid suited to its grind, use the cooker’s standard grain setting, and check near the end so finer bulgur does not turn mushy.
Why does low-oil bulgur turn mushy?
Low-oil bulgur usually turns mushy when it absorbs too much liquid or cooks for too long. Use less liquid for finer grains, avoid frequent stirring, and let it rest briefly after the liquid has been absorbed.
How long does cooked low-oil bulgur last in the fridge?
Cooked low-oil bulgur typically keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the amount you plan to eat until it is hot throughout.
Can low-oil bulgur be frozen?
Yes, cooked low-oil bulgur freezes well. Cool it, portion it into airtight containers, and thaw it in the refrigerator; add a splash of water when reheating to help restore a soft texture.
Can you use low-oil bulgur in salads instead of rice or couscous?
Yes, low-oil bulgur works in grain salads in place of rice or couscous. Cool it before mixing with chopped vegetables and herbs, then loosen the grains with a fork and add lemon dressing.
Low-Oil Bulgur Vitamins & Minerals
Vitamins
B3
1.98mg · 12% DV
B6
0.14mg · 8% DV
Biotin
2.16µg · 7% DV
B5
0.32mg · 6% DV
Minerals
Manganese
1.12mg · 49% DV
Copper
0.22mg · 24% DV
Phosphorus
130mg · 19% DV
Magnesium
58mg · 14% DV
Sodium
153mg · 7% DV
Potassium ⭐
162mg · 5% DV
Low-Oil Bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-Oil Bulgur
To burn the 187 calories in 1 cup (medium) (180 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 Low-Oil Bulgur?
Low-Oil Bulgur is a simple pilaf made from bulgur: wheat that has been parboiled, dried and cracked, then cooked with little oil. In Turkey and across the eastern Mediterranean, cooks may add onion, tomato or pepper, depending on the household and region.
The grains turn tender while keeping some bite, with a mild, wheaty flavour. Serve it as a side for beans, grilled vegetables or meat, or make it part of a bowl with salad and yoghurt. It provides fibre while keeping added fat modest; a 100 g portion has 4.5 g of fibre. For a lighter meal, use plenty of vegetables and pair it with beans or lentils.
How Nutritious Is Low-Oil 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 Low-Oil 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 Low-Oil Bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Low-Oil 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
Low-Oil Bulgur Fat Profile
SATURATED
0.31g
MONOUNSATURATED
0.74g
POLYUNSATURATED
0.61g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.