Bulgur is a whole-grain wheat product made from parboiled, dried and cracked durum wheat kernels, sold in raw form and requiring only a brief soak or simmer before eating. It is a staple of Middle Eastern and Mediterranean cuisines, most famously used in tabbouleh, kibbeh and pilaf-style dishes. Per 100 g raw, bulgur provides 342 kcal, 11.5 g of protein, 1.9 g of fat, 75.2 g of carbohydrates and a notable 9.9 g of dietary fibre, with very little sugar (0.4 g). It also supplies 375 mg of potassium, 282 mg of phosphorus and 85 mg of magnesium per 100 g, alongside 5.11 mg of niacin and 24 mcg of folate. Bulgur is suitable for vegan, vegetarian, pescatarian, dairy-free and Mediterranean dietary patterns.
How many calories in bulgur?
Raw bulgur contains 342 kcal per 100 g. Once cooked, bulgur absorbs water and roughly triples in weight, bringing a typical 100 g cooked portion down to around 80–85 kcal.
How much potassium is in bulgur?
Bulgur contains 375 mg of potassium per 100 g raw, making it a reasonably good source among grains. Phosphorus (282 mg) and magnesium (85 mg) are also present in meaningful amounts.
Is bulgur suitable for a vegan diet?
Yes, bulgur is entirely plant-based and fits vegan, vegetarian and dairy-free dietary patterns. It is also a recognised staple of the Mediterranean diet.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 342 kcal |
| Protein | 11.5 g |
| Fat | 1.9 g |
| Carbs | 75.2 g |
| Sugars | 0.41 g |
| Fiber | 9.9 g |
| Starch | 65.1 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.23 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.60 g |
| Trans | 0.001 g |
| Omega-3 | 0 g |
| Omega-6 | 0.71 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 33.0 mg |
| Iron | 2.5 mg |
| Magnesium | 85.0 mg |
| Phosphorus | 282 mg |
| Potassium | 375 mg |
| Sodium | 11.0 mg |
| Zinc | 2.3 mg |
| Copper | 0.34 mg |
| Manganese | 1.6 mg |
| Selenium | 3.5 mcg |
| Iodine | 2.7 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.090 mg |
| Vitamin K | 1.9 mcg |
| Thiamin (B1) | 0.23 mg |
| Riboflavin (B2) | 0.060 mg |
| Niacin (B3) | 5.1 mg |
| Pantothenic acid (B5) | 1.0 mg |
| Vitamin B6 | 0.25 mg |
| Folate (B9) | 24.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 28.1 mg |
Other cooking states of Bulgur
Cooked bulgur (83 kcal).
