raw dry bulgur
Also known as: bulgur
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Also known as: bulgur
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, bulgur is a highly nutritious whole grain. It is rich in dietary fiber, manganese, magnesium, and iron, which support digestive health, bone strength, and efficient energy production.
Bulgur is excellent for weight management because it is high in fiber and has a low glycemic index. These properties promote satiety, helping you feel full longer and preventing the blood sugar spikes that can lead to cravings.
Raw dry bulgur contains approximately 12.3g of protein and 75.9g of carbohydrates per 100g. While it is high in carbs, most of these are complex carbohydrates that provide sustained energy.
No, bulgur is not gluten-free. It is made from cracked whole-grain wheat, meaning it contains gluten and is unsuitable for individuals with celiac disease or gluten intolerance.
Bulgur is not keto-friendly as it contains nearly 76g of carbohydrates per 100g. It is a high-carb whole grain that is better suited for balanced or high-fiber diets rather than low-carb or ketogenic lifestyles.
Because bulgur is typically parboiled during processing, it cooks quickly. You can simply soak it in boiling water (using a 1:2 ratio of grain to water) for 15-20 minutes, or simmer it on the stove for 10-12 minutes until the water is absorbed.
Bulgur has a mild, nutty flavor and a pleasant, chewy texture. Its neutral profile allows it to easily absorb the flavors of broths, herbs, and dressings, making it a staple in salads like tabbouleh.
raw dry bulgur is a versatile ingredient found in cuisines around the world. With 342 calories per 100g and 12.3 grams of protein, it's a nutritious addition to many dishes.
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View all grain →Discover 0 recipes featuring raw dry bulgur with step-by-step instructions.
Browse recipes →Store dry bulgur in an airtight container in a cool, dry place away from sunlight. When stored properly, it can last for up to 12 months; you can also store it in the freezer to extend its freshness.
Rinsing is not strictly necessary because bulgur is cleaned and parboiled during production. However, a quick rinse in a fine-mesh sieve can help remove any surface dust or excess starch before preparation.
The main difference is that bulgur is parboiled (partially cooked) before being dried and cracked, whereas cracked wheat is completely raw. This makes bulgur much faster to prepare and gives it a longer shelf life.