BulgurGrain
342
kcal / 100g
479
kcal / 1 cup
4 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Allergens
This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 342kcal | — |
| Protein | 12.29g | 25% |
| Total lipid (fat) | 1.33g | 2% |
| Fatty acids, total saturated | 0.232g | 1% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 75.87g | 28% |
| Fiber, total dietary | 12.5g | 45% |
| Total Sugars | 0.41g | — |
| Sodium, Na | 17mg | 1% |
Vitamins & Minerals
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Thiamine contributes to normal energy-yielding metabolism EU register →
Thiamine contributes to normal functioning of the nervous system EU register →
Thiamine contributes to normal psychological function EU register →
Thiamine contributes to the normal function of the heart EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Diet Compatibility
- VeganYes
Yes — Bulgur is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Bulgur is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Bulgur is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeNo
No — Bulgur is not gluten-free. Deciding ingredient: gluten.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Bulgur is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Bulgur is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Bulgur is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Bulgur is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Bulgur is not keto-friendly (63.37 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Bulgur is not low-carb (63.37 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarYes
Yes — Bulgur is low in sugar (0.41 g sugar per 100g, within the ≤5 g sugar bar).
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Bulgur is high in protein (12.29 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Bulgur is low-fat (1.33 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Bulgur is not low-calorie (342 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Bulgur is not gluten-free — it's made from wheat. That rules it out for anyone on a gluten-free diet. [5]
A quarter-cup (about 44g) serving of cooked bulgur tests low-FODMAP. Go bigger than that and it climbs into high-FODMAP territory, loaded with fructans and GOS. [6]
One cup (about 182g) of cooked bulgur carries 33.8g of carbohydrate — too much for most ketogenic carb limits. It's also rated 'avoid' on paleo, Whole30, and carnivore frameworks, since it's a processed grain product. [7]
Bulgur is vegan-compatible — no animal products or byproducts involved. [8]
In one clinical study, about half of children with a wheat allergy also reacted to barley. [9]
Wheat allergens cross-react broadly with other grains and grass pollen, per food-allergy-organization guidance. Amaranth, buckwheat, corn, millet, pure oats, quinoa, and rice are generally considered safe swaps for a wheat allergy. [10]
Health Benefits
A meta-analysis of 14 studies found diets built around low-glycemic-index foods, including bulgur, legumes, barley, and oats, improved HbA1c by about 0.43 percentage points versus higher-GI diets. [1]
Bulgur carries a glycemic index of roughly 46-48, similar to the wheat it's made from. [2]
A study of about 400 Jordanian adults linked a high-fiber diet centered on legumes and bulgur to significantly lower heart disease risk. Multiple reviews also connect regular whole-grain intake, including bulgur, to lower rates of stroke, heart disease, and heart failure. [3]
Storage & Buying Tips
Bulgur's B vitamins mostly survive processing. A review of the bulguration steps — soaking, parboiling, drying — found thiamin and niacin retention around 98%, while riboflavin retention came in lower, around 73%. [4]
Frequently Asked Questions
Is bulgur safe to eat during pregnancy?
Yes, per Kaiser Permanente's pregnancy nutrition guidance, which lists bulgur (cracked wheat) as a whole grain providing folic acid, calcium, iron, and fiber. It fits in as part of a varied pregnancy diet, not as a stand-alone food.
The exception: anyone with celiac disease or a wheat allergy should keep avoiding it during pregnancy, same as always. [11]
Can you eat bulgur raw, or does it need to be cooked?
Bulgur is already parboiled during manufacturing, so it doesn't need a full boil to be edible. Fine bulgur just needs a 10-60 minute soak in hot water to soften — that's the classic tabbouleh method.
It isn't 'raw' wheat in any meaningful sense: the manufacturing step already gelatinized the starch before it reached your kitchen. [3]
What is the recommended daily serving size of bulgur?
MyPlate counts half a cup of cooked bulgur as one ounce-equivalent of grains. Total grain targets run 3-7 ounce-equivalents a day depending on calorie needs — about 6 for a 2,000-calorie diet.
At least half of that should come from whole grains like bulgur, which works out to roughly 2-4 whole-grain servings daily for most adults. [12]
Does processing destroy bulgur's fiber content?
No, mostly. Bulguration — soaking, parboiling, drying, and cracking the wheat — doesn't strip out the bran, germ, or aleurone layer the way heavier refined milling does, so most of the fiber survives.
Some water-soluble B vitamins are reduced along the way, but the fiber and much of the mineral content make it through to the finished grain. [4]
How long does cooked bulgur last in the refrigerator?
Cooked bulgur keeps roughly 4 days when refrigerated in a sealed container. Freeze it instead for a longer stretch — about 3 months holds its quality. [13]
Does bulgur cause gas and bloating?
For some people, yes — the insoluble fiber and fructans in bulgur can trigger gas and bloating. It's most likely if you're not used to a high-fiber diet, ramp up your intake too fast, or have IBS or IBD.
Adding bulgur gradually in small amounts, and drinking enough water, are the usual ways to cut that risk down. [3]
Found in these products
None of the products in our database currently contain Bulgur.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Bulgur, dry” (SR Legacy, fdcId 170688), updated 2026-08-27.
Research reviewed 2026-08-27.
- Physicians Committee for Responsible Medicine — Low-Glycemic-Index Foods Improve Diabetes Control
- Grains Research and Development Corporation — CUR00003 - Bulgur- a potential functional food derived from wheat
- Healthline Media — What Is Bulgur Wheat? Everything You Need to Know (2018-12-03)
- Bulgur - an overview | ScienceDirect Topics
- Beyond Celiac — Is Bulgur Gluten-Free? | BeyondCeliac.org (2021-08-26)
- ScienceInsights — ScienceInsights (2026-05-08)
- Bulgur wheat — Rated by Every Diet | FoodRef.ai
- Bulgur: FAQ, Nutrition Facts, & Macros - Strongr Fastr
- Clinical cross-reactivity of wheat and barley in children with wheat allergy - PubMed (2022-10-31)
- Food Allergy & Anaphylaxis - Food Allergens - Wheat | FAACT
- Foods to eat for a healthy pregnancy— and a few to avoid | Kaiser Permanente
- MyPlate.gov | U.S. Department of Agriculture
- The Mediterranean Dish — How to Cook Bulgur Wheat (Recipe + Tips) (2022-05-02)