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Also known as: burghul, bulgar wheat
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, bulgur wheat is a highly nutritious whole grain. It is rich in dietary fiber, which supports digestion and heart health, and provides essential minerals like magnesium and iron for energy metabolism and bone health.
Per 100g, bulgur wheat contains approximately 10.84g of protein and is a significant source of dietary fiber. This combination helps promote satiety and provides a steady release of energy throughout the day.
Bulgur wheat can be an excellent addition to a weight loss diet because it is high in fiber and low in fat (1.45g per 100g). The fiber content helps you feel full longer, which can help reduce overall calorie intake.
No, bulgur wheat is not gluten-free. Since it is made from cracked whole-grain wheat, it contains gluten and is not suitable for individuals with celiac disease or non-celiac gluten sensitivity.
No, bulgur wheat is not keto-friendly. With approximately 69.06g of carbohydrates per 100g, it is a high-carb food that would exceed the daily limits of a strict ketogenic diet.
Because bulgur is parboiled during processing, it is very fast to prepare. Simply combine one part bulgur with two parts boiling water or broth, cover, and let it soak for 10–15 minutes until the liquid is absorbed and the grains are tender.
Bulgur wheat has a mild, nutty flavor and a pleasant, chewy texture. Its neutral profile makes it an excellent base for salads like tabbouleh or as a hearty substitute for rice in pilafs and stews.
bulgur wheat is a versatile ingredient found in cuisines around the world. With 341.78 calories per 100g and 10.84 grams of protein, it's a nutritious addition to many dishes.
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Store dry bulgur in an airtight container in a cool, dry, and dark place for up to 12 months. Once cooked, it should be kept in the refrigerator and consumed within 3 to 5 days.
While not strictly necessary because it is pre-cooked and dried, rinsing bulgur wheat under cold water can help remove any excess surface starch. This helps ensure the grains remain distinct and fluffy rather than clumping together.
Yes, quinoa and brown rice are common substitutes. Quinoa is a great gluten-free alternative with a similar nutty flavor, while brown rice provides a similar whole-grain nutritional profile but requires a longer cooking time.