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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, cooked bulgur is a highly nutritious whole grain. It is rich in dietary fiber, which supports digestion, and contains essential minerals like manganese, magnesium, and iron that are vital for bone health and energy production.
A 100g serving of cooked bulgur provides approximately 83 calories and 3.08g of protein. It is a low-fat food with about 18.58g of carbohydrates, making it a nutrient-dense alternative to refined grains.
Bulgur can be an excellent addition to a weight loss diet because its high fiber content promotes satiety, helping you feel full for longer. Additionally, it is relatively low in calories compared to many other grains.
No, bulgur is not gluten-free. It is made from cracked wheat berries, which contain gluten, so it should be avoided by individuals with celiac disease or non-celiac gluten sensitivity.
Bulgur is not considered keto-friendly as it is a grain primarily composed of carbohydrates. With roughly 18.58g of carbs per 100g, it would likely exceed the daily carbohydrate limits of a strict ketogenic diet.
To cook bulgur, use a 1:2 ratio of grain to water or broth. Bring the liquid to a boil, add the bulgur, then cover and simmer for 10 to 15 minutes until the water is absorbed and the grains are tender.
Cooked bulgur has a mild, nutty flavor and a pleasant, chewy texture similar to quinoa or couscous. Because its flavor is subtle, it easily absorbs the seasonings and dressings of the dish it is prepared in.
cooked bulgur is a versatile ingredient found in cuisines around the world. With 83 calories per 100g and 3.08 grams of protein, it's a nutritious addition to many dishes.
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Quinoa is the best gluten-free substitute for bulgur as it has a similar texture. Other alternatives include couscous for a similar mouthfeel, or cracked wheat and freekeh for a similar nutritional profile.
Cooked bulgur will stay fresh in an airtight container in the refrigerator for 3 to 5 days. Make sure to let it cool to room temperature before sealing it to prevent excess moisture buildup.
Yes, cooked bulgur freezes very well for up to 3 months. Store it in freezer-safe bags or containers; you can reheat it directly from frozen in the microwave or on the stovetop with a small splash of water.