Bulgur Wheat
Parboiled cracked wheat that needs only soaking — 8 g fibre per cooked cup.
Nutrition per 100 g
Standardised to 100 g of bulgur wheat, cooked for fair comparison. Typical serving: 1 cup cooked (182 g) — 151 kcal per 182 g serving.
| Nutrient | Per 100 g | Per serving (182 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 83 kcal | 151 kcal | 100 kcal |
| Protein | 3.1 g | 5.6 g | 3.7 g |
| Carbohydrate | 18.6 g | 33.8 g | 22.4 g |
| Fat | 0.2 g | 0.4 g | 0.3 g |
| Fibre | 4.5 g | 8.2 g | 5.4 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of bulgur wheat, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (182 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0.018 mg | <1% |
| Vitamin K | 0.5 µg | 0.91 µg | <1% |
| Thiamin | 0.057 mg | 0.1 mg | 5% |
| Riboflavin | 0.028 mg | 0.051 mg | 2% |
| Niacin | 1 mg | 1.8 mg | 6% |
| Vitamin B6 | 0.083 mg | 0.15 mg | 5% |
| Folate | 18 µg | 32.8 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.34 mg | 0.62 mg | 7% |
| Choline | 6.9 mg | 12.6 mg | 1% |
| Minerals | |||
| Calcium | 10 mg | 18.2 mg | <1% |
| Iron | 0.96 mg | 1.7 mg | 5% |
| Magnesium | 32 mg | 58.2 mg | 8% |
| Phosphorus | 40 mg | 72.8 mg | 3% |
| Potassium | 68 mg | 124 mg | 1% |
| Sodium | 5 mg | 9.1 mg | <1% |
| Zinc | 0.57 mg | 1 mg | 5% |
| Selenium | 0.6 µg | 1.1 µg | 1% |
| Copper | 0.075 mg | 0.14 mg | 8% |
| Manganese | 0.61 mg | 1.1 mg | 27% |
Source: USDA FoodData Central — Bulgur, cooked
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat bulgur wheat?
- One of the highest-fibre grains, at a very low calorie cost.
- Ready in 12 minutes, or just soaked in boiling water.
- Low glycaemic impact compared with white rice or couscous.
How to include it
- Soak in boiling water and make tabbouleh with parsley and lemon.
- Serve under grilled vegetables and yogurt sauce.
- Stir into soups to thicken them.
Things to consider
- Contains gluten.
- Often confused with couscous, which is pasta and lower in fibre.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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