Bulgur, cooked
FDC 170287cup (182 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · +6 vs Grains & pasta medianCooked bulgur earns 70 of 100 on the Nutrient Density Score, a Good band ranking 13th of 60 grains and pasta entries. Its strongest showing is dietary fiber, at 16% of the daily value per 100 grams, with carbohydrate the clear leading macronutrient at a modest 83 calories per 100 grams.
Bulgur is the base of tabbouleh and pilafs and cooks quickly, so a one-cup (182 g) serving works well alongside grilled vegetables or roast chicken. It's a fiber source rather than a protein one, with just 3.08 grams of protein per 100 grams, so it's usually paired with beans, meat, or dairy to round out a meal.
See how this score is calculated, build a plate around bulgur, cooked, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 83 kcal | 4% |
| Total fat | 0.24 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 5 mg | 0% |
| Carbohydrate | 19 g | 7% |
| Dietary fiber | 4.5 g | 16% |
| Sugars | 0.1 g | |
| Protein | 3.1 g | 6% |
| Potassium | 68 mg | 1% |
| Calcium | 10 mg | 1% |
| Iron | 0.96 mg | 5% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 151 kcal | 8% |
| Total fat | 0.44 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9.1 mg | 0% |
| Carbohydrate | 34 g | 12% |
| Dietary fiber | 8.2 g | 29% |
| Sugars | 0.18 g | |
| Protein | 5.6 g | 11% |
| Potassium | 124 mg | 3% |
| Calcium | 18 mg | 1% |
| Iron | 1.7 mg | 10% |
| Magnesium | 58 mg | 14% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170287Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Teff, cookedDensity 71 vs 70Buckwheat flour, whole-groatDensity 71 vs 70Amaranth grain, uncookedDensity 72 vs 70Original analysis by NutriVerdict
In the kitchen and how to use it
Bulgur is parboiled, dried, and cracked wheat, which means it cooks in a fraction of the time of whole wheat berries, usually just simmered in water or broth for 10 to 15 minutes or even rehydrated by soaking like couscous. It has a light, nutty flavor and a fluffy, slightly chewy texture that makes it a natural base for tabbouleh, pilafs, and grain bowls, and it also works stirred into soups or used in place of rice under stews. It takes well to fresh herbs like parsley and mint, lemon juice, and olive oil, which is why it is a staple of Middle Eastern and Mediterranean cooking.
Dry bulgur keeps well for months in a sealed container in the pantry, while cooked bulgur should be refrigerated and used within a few days. A cup of cooked bulgur (182 g) has just 83 calories and provides 4.5 g of fiber, 16 percent of the Daily Value, making it a light way to bulk up a meal with very little sodium at only 5 mg per serving. Its low calorie count and modest 18.6 g of carbohydrate per 100 g make it an easy swap for rice or couscous in a lower-calorie grain bowl.
Frequently asked questions about bulgur, cooked
How many calories are in cooked bulgur?
A 1-cup (182 g) serving of cooked bulgur has 83 calories.
Is bulgur a good source of fiber?
Yes, a cup of cooked bulgur provides 4.5 g of fiber, which is 16 percent of the Daily Value.
How do you cook bulgur?
Bulgur is parboiled cracked wheat, so it typically just needs a 10 to 15 minute simmer in water or broth, or a soak in hot liquid like couscous.