Bulgur Nutrition Facts: Calories, Vitamins & Minerals
Bulgur nutrition facts per 100 g and per serving
Figures are for: Bulgur, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 112 kcal | 224 kcal |
| Energy (kilojoules) | 469 kJ | 937 kJ |
| Protein | 3.1 g | 6.2 g |
| Fat | 0.3 g | 0.6 g |
| incl. saturated | 0.1 g | 0.2 g |
| Total carbohydrates | 28 g | 55 g |
| incl. sugars | 0.1 g | 0.2 g |
| incl. fiber | 4.5 g | 9 g |
| Salt | 0.3 g | 0.6 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
112 kcal (469 kJ) per 100 g · P/F/C 3.1/0.3/28 g
Serving (plate, 200 g) — 224 kcal (937 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: medium
Is bulgur healthy?
Yes. On its nutrient profile, bulgur is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Fiber: 9 g per serving — 36% of the 25 g a day the WHO recommends.
- All green on the traffic light: 0.1 g sugar, 0.3 g salt and 0.1 g saturated fat per 100 g.
A typical serving (plate, 200 g) has 224 kcal, 6.2 g protein, 0.6 g fat and 55 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Bulgur is parboiled, cracked wheat. Much of the bran stays on, so it has noticeably more fiber than couscous or white rice.
protein 12%fat 3%carbs 85%
Vitamins and minerals in bulgur
Per 100 g, the standouts are manganese — 0.61 mg, 26% of the Daily Value.
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.06 mg | 0.11 mg | 10% |
| Riboflavin (B2) | 0.03 mg | 0.06 mg | 4% |
| Niacin (B3) | 1 mg | 2 mg | 13% |
| Vitamin B6 | 0.08 mg | 0.17 mg | 10% |
| Folate (B9) | 18 mcg | 36 mcg | 9% |
| Magnesium | 32 mg | 64 mg | 15% |
| Phosphorus | 40 mg | 80 mg | 6% |
| Iron | 0.96 mg | 1.9 mg | 11% |
| Zinc | 0.57 mg | 1.1 mg | 10% |
| Copper | 0.08 mg | 0.15 mg | 17% |
| Manganese | 0.61 mg | 1.2 mg | 53% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Bulgur, cooked” (FDC ID 170287, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Bulgur calories by weight, 50–300 g
150 g of bulgur has 168 calories and 200 g has 224. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 56 | 1.6 / 0.2 / 14 | 2.3 |
| 100 g | 112 | 3.1 / 0.3 / 28 | 4.5 |
| 150 g | 168 | 4.7 / 0.5 / 41 | 6.8 |
| 200 g — typical serving | 224 | 6.2 / 0.6 / 55 | 9 |
| 250 g | 280 | 7.8 / 0.8 / 69 | 11 |
| 300 g | 336 | 9.3 / 0.9 / 83 | 14 |
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Bulgur: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Bulgur, boiled | 112 | 3.1 / 0.3 / 28 |
| Bulgur with vegetables | 118 | 3.2 / 3 / 23 |
| Bulgur, dry | 330 | 12 / 1.3 / 76 |
Bulgur: more nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (plate, 200 g) is 224 kcal — roughly 73 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Bulgur: swaps and alternatives
No need to swap: bulgur already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0.1 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair bulgur with
A serving of bulgur has 6.2 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of bulgur.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Bulgur | A | 224 | 6.2 | 9 |
| Lentils | A | 232 | 18 | 16 |
| Quinoa | A | 240 | 8.8 | 5.6 |
| Kidney Beans | A | 240 | 17 | 13 |
Bulgur vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Bulgur | 112 | 3.1 / 0.3 / 28 |
| Couscous | 112 | 3.8 / 0.2 / 23 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
| Whole Wheat Pasta | 124 | 5.3 / 0.5 / 29 |
FAQ
How many calories are in 100 g of bulgur?
100 g of bulgur has 112 calories, with 3.1 g protein, 0.3 g fat and 28 g carbohydrates (4.5 g fiber).
How many calories are in a serving of bulgur?
A serving (plate, 200 g) has 224 calories: 6.2 g protein, 0.6 g fat and 55 g carbs.
What are the macros of bulgur?
Per 100 g: 3.1 g protein, 28 g carbs and 0.3 g fat. By calories that's about 12% protein, 85% carbs and 3% fat.
How long do you have to walk to burn a serving of bulgur?
About 73 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person — that's the 224 calories in a serving (plate, 200 g).
What vitamins and minerals are in bulgur?
Per 100 g, bulgur is richest in manganese (0.61 mg, 26% DV) — from USDA FoodData Central record 170287.
How much fiber is in bulgur?
100 g of bulgur has 4.5 g of fiber; a serving (plate, 200 g) has 9 g — 36% of the 25 g a day the WHO recommends.
How do the calories in bulgur change with the type and cooking method?
Per 100 g it ranges from 112 kcal (bulgur, boiled) to 330 kcal (bulgur, dry).
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