Grain
cooked bulgur.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeWhole grain
SERVING
CALORIES
83
PROTEIN
3.1g
CARBS
18.6g
FAT
0.24g
FIBER
4.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories83kcal—
Protein3.1g6%
Carbohydrates18.6g7%
Fiber4.5g16%
Sugar0.10g0%
Total fat0.24g0%
Saturated fat0.04g0%
Cholesterol0mg0%
Water77.8g—
MINERALS
Sodium5.0mg0%
Potassium68mg1%
Calcium10mg1%
Iron0.96mg5%
Magnesium32mg8%
Phosphorus40mg3%
Zinc0.57mg5%
Copper0.08mg9%
Manganese0.61mg27%
Selenium0.60µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0.01mg0%
Vitamin K0.50µg0%
Thiamin (B1)0.06mg5%
Riboflavin (B2)0.03mg2%
Niacin (B3)1.0mg6%
Pantothenic acid (B5)0.34mg7%
Vitamin B60.08mg5%
Folate (B9)18µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup182g
1 tablespoon8.4g
1 teaspoon2.8g
1 ml0.6g
1 liter560g
HEALTH BENEFITS
Why eat it.
- ✓High in dietary fiber, which supports digestive health, promotes satiety, and helps regulate bowel movements.
- ✓Good source of manganese, magnesium, and iron, which are essential for bone health, energy production, and oxygen transport.
- ✓As a whole grain, it may help reduce the risk of chronic diseases, including heart disease and type 2 diabetes.
- ✓Has a lower glycemic index compared to refined grains, aiding in better blood sugar management.
COOKING TIPS
In the kitchen.
- 1To cook, use a 1:2 ratio of dry bulgur to liquid (water or broth). Bring to a boil, cover, and simmer for 12-15 minutes until liquid is absorbed.
- 2For a chewier texture suitable for salads like tabbouleh, soak fine-grind bulgur in boiling water for 7-10 minutes, then drain excess liquid.
- 3Toast dry bulgur in a pan with a small amount of oil before adding water to enhance its natural nutty flavor.
- 4Use cooked bulgur as a nutritious substitute for rice, couscous, or pasta, or add it to soups, stews, and veggie burgers for texture.
STORAGE
Keep it fresh.
- Store cooked bulgur in an airtight container in the refrigerator for up to 5 days.
- For longer storage, freeze cooked bulgur in a freezer-safe bag or container for up to 3 months. Thaw overnight in the refrigerator.
FAQ
Frequently asked questions.
Is cooked bulgur healthy?
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.
How many calories and how much protein are in cooked bulgur?
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.
Is bulgur good for weight loss?
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.
Is bulgur gluten-free?
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.
Is bulgur keto-friendly?
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.
How do you cook bulgur?
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.
What does bulgur taste like?
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.
What are the best substitutes for bulgur?
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.
How long does cooked bulgur last in the refrigerator?
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.
Can you freeze cooked bulgur?
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.
