Bulgur vs spelt: which is healthier?
They are about equally nutrient-dense: bulgur scores 61/100 and spelt 57/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Bulgur
83 kcal per 100 g. 1 cup cooked: 182 g
Spelt
127 kcal per 100 g. 1 cup cooked: 194 g
Which to pick for your goal
- Fewer caloriesBulgur83 vs 127 kcal per 100 g
- More proteinSpelt3.1 vs 5.5 g per 100 g
- More fiberBulgur4.5 vs 3.9 g per 100 g
- Less sugarAbout even0.1 vs 0 g per 100 g
- More potassiumSpelt68 vs 143 mg per 100 g
- Less saturated fatAbout even<0.1 vs 0 g per 100 g
Nutrition side by side
| Nutrient | Bulgur, 100 g | Spelt, 100 g | Bulgur, 182 g | Spelt, 194 g |
|---|---|---|---|---|
| Calories | 83 kcal | 127 kcal | 151 kcal | 246 kcal |
| Protein | 3.1 g | 5.5 g | 5.6 g | 11 g |
| Carbohydrates | 19 g | 26 g | 34 g | 51 g |
| Sugars | 0.1 g | 0 g | 0.2 g | 0 g |
| Fiber | 4.5 g | 3.9 g | 8.2 g | 7.6 g |
| Fat | 0.2 g | 0.8 g | 0.4 g | 1.6 g |
| Saturated fat | <0.1 g | 0 g | <0.1 g | 0 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 68 mg | 143 mg | 124 mg | 277 mg |
| Iron | 1 mg | 1.7 mg | 1.7 mg | 3.2 mg |
| Calcium | 10 mg | 10 mg | 18 mg | 19 mg |
| Magnesium | 32 mg | 49 mg | 58 mg | 95 mg |
| Sodium | 5 mg | 5 mg | 9.1 mg | 9.7 mg |
Last updated . Scores use the HowHealthyIs Score method.