How healthy is bulgur?
Is bulgur healthy? Yes, in sensible portions. Bulgur scores 51/100 on the HowHealthyIs Score: 100 g provides 83 kcal, 4.5 g fiber and 32 mg magnesium. Bulgur is a quick-cooking whole wheat with more fiber than most grains. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Bulgur ranks higher than 51% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber19%
- Magnesium9%
- Protein7%
- Iron6%
- Potassium2%
- Calcium1%
- Vitamin E0%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 45 minus 1 = 45. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in bulgur?
Calories151kcal
Protein5.6g
Carbohydrates34g
Fat0.4g
Fiber8.2g
Sugars0.2g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 83 kcal | 151 kcal | |
| Protein | 3.1 g | 5.6 g | 11% |
| Carbohydrates | 19 g | 34 g | 12% |
| Fiber | 4.5 g | 8.2 g | 29% |
| Sugars | 0.1 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.2 g | 0.4 g | 1% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 10 mg | 18 mg | 1% |
| Iron | 1 mg | 1.7 mg | 10% |
| Potassium | 68 mg | 124 mg | 3% |
| Magnesium | 32 mg | 58 mg | 14% |
| Sodium | 5 mg | 9.1 mg | 0% |
Source: USDA FoodData Central, "Bulgur, cooked" (FDC 170287). Values rounded.
Why is bulgur good for you?
- 8.2 g fiber in 1 cup cooked, 29% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 58 mg magnesium in 1 cup cooked, 14% of the daily value. Magnesium contributes to normal muscle function.
- 5.6 g protein in 1 cup cooked, 11% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Tabbouleh and pilaf
- Stuffed peppers
What should you watch out for?
- Contains gluten.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.
How does bulgur compare?
Common questions about bulgur
How many calories are in bulgur?
100 g of bulgur has 83 kcal. A typical portion, 1 cup cooked (182 g), has about 151 kcal.
How much protein is in bulgur?
Bulgur has 3.1 g of protein per 100 g, or about 5.6 g in 1 cup cooked.
Is bulgur good for weight loss?
Bulgur is low in calories (83 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.