Bulgur
Bulgur: How Many Calories? Nutritional Values and Benefits
Bulgur is a whole grain made from parboiled, dried, and cracked wheat. With roots in Middle Eastern and Mediterranean cuisines, it has been a staple for centuries thanks to its nutty flavor, quick cooking time, and versatility. It’s commonly used in salads like tabbouleh, pilafs, soups, and stuffed vegetable dishes.
Calories and Nutritional Values (Average)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 83 kcal | 18.6 g | 3.1 g | 0.2 g | 4.5 g | 5 mg |
| 2 | 1 serving (200 g, cooked) | 166 kcal | 37.2 g | 6.2 g | 0.5 g | 9.0 g | 10 mg |
Health Benefits of Bulgur
- Rich in fiber, which supports digestive health and helps promote satiety.
- Provides B vitamins (such as niacin and folate) and minerals like magnesium, manganese, and iron.
- Generally low in fat and has a relatively low glycemic impact compared to many refined grains.
- Offers plant-based protein that supports balanced meals.
- Whole-grain structure contributes antioxidants and supports heart health.
Bulgur Consumption Tips
- Cook with a typical ratio of about 1 part bulgur to 2 parts hot water or broth; fine bulgur can be soaked, while coarse bulgur is best simmered.
- Use in salads (e.g., tabbouleh), pilafs, grain bowls, soups, and stuffed vegetables for added texture and nutrition.
- Pair with legumes (chickpeas, lentils) to boost protein quality and make a complete meal.
- Season with herbs, lemon, olive oil, garlic, and spices for extra flavor without excessive sodium.
- For portion control, aim for about 1/2–1 cup cooked bulgur per serving, depending on your energy needs.