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Raw einkorn bulgur Calories
Ancient wheat, rich in fiber and minerals, not gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Raw einkorn bulgur (90 g) has 311 calories. That works out to 345 calories per 100 g. It contains 61.2 g of carbs, 11.3 g of protein, 2 g of fat and 8.1 g of fiber. Its 2.3 mg of Manganese covers 98% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Raw einkorn bulgur Nutrition Facts
Selected: 1 cup (medium) · 90 g
311
KCAL / 90G
Carbs
61.2g
· 22% DV
Protein
11.3g
· 23% DV
Fat
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 79% · Protein 15% · Fat 6%
Raw einkorn bulgur nutrition facts table · 1 cup (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 311 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.32 g | 2% |
| Trans fat | 0 g | |
| Sodium | 7.2 mg | 0% |
| Total carbohydrate | 61.2 g | 22% |
| Fiber | 8.1 g | 29% |
| Protein | 11.3 g | 23% |
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 Raw einkorn bulgur?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 90 g | 311 kcal |
| 1 tablespoon (medium) | 12 g | 41 kcal |
| 1 ounce (medium) | 28 g | 97 kcal |
| 1 piece (small) | 30 g | 104 kcal |
| ½ cup (small) | 45 g | 155 kcal |
| 1 serving (medium) | 60 g | 207 kcal |
| 100 g | 100 g | 345 kcal |
| 1 cup (thick) | 120 g | 414 kcal |
| 2 cup (large) | 180 g | 621 kcal |
| 1 pack (whole) | 500 g | 1725 kcal |
Calculated from 345 calories per 100 g.
Frequently Asked Questions About Raw einkorn bulgur
What is raw einkorn bulgur?
Raw einkorn bulgur is dry, uncooked bulgur made from einkorn wheat. “Raw” usually describes how it is sold, not necessarily an unprocessed wheat grain: bulgur is commonly parboiled, dried, and cracked before cooking.
How do you cook raw einkorn bulgur?
Simmer raw einkorn bulgur in water, covered, until the grains are tender, then let it rest briefly. The water amount and cooking time vary with the grind, so use the package directions rather than assuming it cooks like another bulgur.
Do you need to soak raw einkorn bulgur before cooking?
No, soaking raw einkorn bulgur is not always necessary. Soaking can help larger or firmer grains soften sooner, while finer bulgur may cook without it; follow the package instructions for the particular grind you have.
Can you eat raw einkorn bulgur without cooking it?
It is better not to eat raw einkorn bulgur dry: the hard grains are difficult to chew. “Raw” generally means uncooked, so cook it as directed or soften it in liquid before adding it to a dish.
How is einkorn bulgur different from regular bulgur?
Einkorn bulgur is made from einkorn, an ancient wheat variety, while regular bulgur is commonly made from other wheat varieties. Its flavor, grain size, and cooking behavior can differ, so it may not be a one-for-one match in every recipe.
Can you use raw einkorn bulgur in tabbouleh?
Yes, raw einkorn bulgur can be used in tabbouleh, especially if it is finely cracked. Soften it according to the package directions before mixing it with parsley, tomato, lemon, and olive oil; coarser grains make a chewier salad.
Can you substitute raw einkorn bulgur for couscous?
Yes, raw einkorn bulgur can replace couscous in grain bowls or as a side, but the texture will be chewier and the cooking method may differ. Cook the bulgur separately, then combine it with the same vegetables, herbs, or sauce.
How should you store raw einkorn bulgur after opening?
Keep raw einkorn bulgur in a tightly sealed container in a cool, dry place away from sunlight and moisture. Check the package for its best-before date and any storage directions; dampness can cause clumping and spoilage.
Is raw einkorn bulgur good for weight loss?
Raw einkorn bulgur does not cause weight loss by itself. Its fiber can make a meal more filling, and serving it with vegetables and a protein source while keeping added oil moderate can help make a balanced meal.
Can people with diabetes eat raw einkorn bulgur?
People with diabetes may include einkorn bulgur in meals, but it still contains carbohydrates that affect blood glucose. The suitable portion depends on the person and the rest of the meal, so ask a doctor or dietitian for individual guidance.
Raw einkorn bulgur Vitamins & Minerals
Vitamins
B1
0.41mg · 34% DV
B3
3.78mg · 24% DV
B6
0.32mg · 19% DV
B5
0.81mg · 16% DV
Minerals
Manganese
2.25mg · 98% DV
Phosphorus
288mg · 41% DV
Copper
0.32mg · 36% DV
Selenium
14µg · 25% DV
Potassium ⭐
333mg · 10% DV
Sodium
7.2mg · 0% DV
Raw einkorn bulgur Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw einkorn bulgur
To burn the 311 calories in 1 cup (medium) (90 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 Raw einkorn bulgur?
Raw einkorn bulgur is uncooked, cracked grain made from einkorn wheat, an old wheat variety traditionally grown in Anatolia, Turkey. Bulgur is typically parboiled and dried before cracking, so “raw” here means it still needs cooking. Once prepared, the grains have a pleasantly chewy bite and a mild, toasted, nutty flavour.
In Turkey it is commonly cooked as a pilaf, stirred into soups, or used in bulgur salads; elsewhere, it also works well as a hearty base for grain bowls or alongside roasted vegetables. Simmer it in water or stock until tender, following the package directions. Its fibre makes it a filling grain choice, with 9 g per 100 g. Pair it with plenty of vegetables and herbs for a balanced, lighter meal.
How Nutritious Is Raw einkorn 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 Raw 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 Raw einkorn bulgur Contain Allergens?
Contains these allergens:
Which Diets Is Raw 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
Raw einkorn bulgur Fat Profile
SATURATED
0.32g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 19.3:1
Above the ideal 4:1 (19.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.